Get a more robust and supple body with this post-workout stretching routine from mobility expert Cody Mooney, featuring the best poses for a deep stretch and improved mobility.

There’s nothing quite like exercise for facilitating better movement, but some workouts are better than others when it comes to mobilising the body. Enter pliability, a human movement brand that aims to help you move better and with a reduced risk of injury. Backed by medical professionals, vetted by pro athletes and designed for anyone seeking elevated health and performance, pliability is about more than stretching – it’s a fusion of mobility, yoga, prehab, rehab and recovery, plus mindfulness and strength training, and it’s making waves in the workout world.

Check out the best yoga poses to stretch and strengthen your back

‘Pliability offers a range of movements and exercises, targeting all different areas of the body, and there is something for everyone,’ says Cody Mooney, director of performance at pliability. ‘Utilising a well-rounded mobility flow that addresses movement around all the major joints and muscle groups acts like a tune-up for your whole body. Combining mobility work with good nutrition and sensibly managed exercise volume can have an impact on improving your recovery and helping you perform at your best!’

Try the method for yourself with this post-workout stretching and mobility routine from Mooney, which is perfect for use after exercise. ‘I use mobility as a cool-down after training because I usually work up a big sweat, so I feel I can relax and surrender to the poses best then,’ reveals Mooney. ‘Practise mobility daily, but particularly pre- and post- exercising.’

Tight hips? Release your hips with these hip-opening yoga poses and exercises

Simply, perform each of the exercises in the order below, aiming to do this or another post-workout stretching and mobility routine at least three times per week.

Post-workout stretching routine for improved mobility

it band foam roll mobility routine

IT Band Foam Roll

The iliotibial band (IT band) goes down the outside of your leg from the hip to the knee and shinbone. Loosening it up with a foam roller can help to reduce pain and tightness.

Reps: 45 seconds
Sets: 2-3 (each side)

  • Sit on the floor with legs extended in front of you. Using your arms, lift your body onto the foam roller in a side-lying position.
  • Keeping your bottom leg straight and top knee bent, move your body in a back-and-forth motion.
  • Repeat this 2-3 times for 45 seconds on each leg.
dragon pose stretch

Dragon Pose

The dragon pose helps open the hip and groin area, and targets the hip flexors and quads.

Reps: 1-2 mins
Sets: 1 (each side)

  • From a tabletop (all-fours) position, step your right foot between your hands, with your right knee just above the heel.
  • Lower your left knee to the floor, sliding your leg back until you feel a nice stretch in the left hip and thigh, and gently press your front foot into the floor.
  • Keep your hands on your front knee or either side of your front foot, and hold the pose for 1-2 minutes before repeating on the other side.
seated straddle post-workout stretching routine

Seated Straddle

The seated straddle pose is great for stretching the hips, hamstring, calves, shoulders, and arms.

Reps: 1-2 mins
Sets: 1

  • Begin seated on a mat or the floor, extending your legs out wide and reaching forward with your fingertips.
  • Hold this position, breathing deeply throughout. Each time you exhale, reach further to increase the stretch.
  • Hold the pose for 1-2 minutes for a deep stretch, then release.
single leg seated forward fold post-workout mobility stretching routine

Single-Leg Seated Forward Fold

The single-leg seated forward fold stretches your spine, shoulders and hamstrings.

Reps: 1-2 mins
Sets: 1 (each side)

  • Sitting with your back straight, extend your left leg and flex your toes towards your face.
  • Bend your right knee and bring the sole of that foot to the inside of your left thigh.
  • Inhale and extend your hands, arms and the crown of your head up to the sky, then turn your torso to face the extended leg and fold forward.
  • Hold this for 1-2 minutes for a deep stretch, then repeat on the left side.
couch stretch post-workout stretching routine

Couch Stretch

This stretch is great for opening your hips and targeting your hip flexors.

Reps: 90 secs
Sets: 1 (each side)

  • Keeping your core engaged, move your left knee backward, positioning it as close to the couch/box as you can. Your left foot and shin rests against the couch/box, and your lower left leg points toward the ceiling.
  • Keeping your hands on the ground for support, step your right foot forward.
  • Plant your foot on the ground to enter a kneeling position. Your right knee should be bent at roughly 90 degrees, with your ankle under your knee.
  • Keeping your core engaged, lift your torso and come to an upright kneeling position.
  • Place your hands on hips or right knee and press your left hip forward, squeezing shoulders back toward your spine to attain good posture.
  • Make sure your left foot is pointing straight up and both hips are squared, pointing straight ahead – you don’t want your hips to rotate to one side or the other, or to angle up or down.
  • Do this for 90 seconds on each side, making sure that you don’t overextend your back.
post-workout stretching routine improved mobility pigeon pose

Pigeon Pose on Box

This is one of the best stretches to counterbalance the negative side effects of sitting. It will help release the hips and lower back muscles, bringing better flexibility.

Reps: 1-2 mins
Sets: 1 (each side)

  • Bend your right knee and place it on a box, so your shin is parallel to the top box edge.
  • Keeping your standing leg straight, square your hips towards the front of the box and bring your torso down into a forward bend over your right leg.
  • Spend 1-2 minutes on each side, slowly moving between pushing your chest to your knee for 10 seconds before releasing.

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