Whether you’re after some dynamic stretches for tight hips, tense shoulders, or anything in between, you’ve come to the right place. While it’s often an afterthought for many fitness fans, stretching after exercise is vital for maximum gains – as is using a foam roller for post-workout recovery. My belief is that flexibility and recovery are crucial foundational training elements. This post-workout mobility routine is perfect for cooling down after exercising and can easily be incorporated into all training plans.

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At Men’s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we’ve been publishing authoritative health and fitness content – written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor. This post-workout mobility routine was devised by bodybuilder-turned-CrossFit devotee Obi Vincent. Obi is the latest athlete to join the team at mobility and recovery app pliability, which uses a combination of yin yoga, specific movement flows and stretching to reduce the risk of injury and tightness and optimise the body for performance.

Poses in this post-workout mobility routine

  1. Sumo squat (1 minute)
  2. Dragon pose (20-30 seconds, repeat 2-3 times each side)
  3. Saddle pose (1-2 minutes)
  4. Child’s pose (30 seconds – 1 minute)

How to do this post-workout mobility routine

1. Sumo squat

Man performing a sumo squat on an exercise mat

Hold for 1 min

This pose activates muscle groups throughout your lower body, including your quads, hamstrings, hip flexors, glutes, calves and lower back. Ideal for starting off your post-workout mobility routine.

How to do a sumo squat:

  • Start from a standing position with your feet wider than your hips
  • Squat down as far as you can go
  • Press your elbows into your inner knee and press your hands together
  • Allow your hips to sink toward the ground while keeping your chest up
  • Hold for 1 minute

2. Dragon pose

Man performing a dragon pose on an exercise mat

Hold for 20-30 secs, and repeat 2-3 times on each side

Add this mobility move to your routine to target the hips and quads and release any post-workout tightness.

How to do a dragon pose:

  • Stand upright and take one small step forward into a lunge
  • Put both hands on your leading thigh, push your hips forward, while keeping your core tight and not over-extending your back
  • Lean away from your back leg, feeling a stretching sensation in your hip flexor area

3. Saddle pose

Man performing a saddle pose on an exercise mat

Hold for 1-2 mins

Originally from Yin yoga and targets the quads as well as the hip flexors. This mobility move is perfect for adding to your post-workout routine on heavy leg days.  

How to do a saddle pose:

  • Start on your hands and knees
  • Spread your knees wide and bring your toes together
  • Sit on your feet with your spine tall
  • Lean back on your hands, down to your elbows, or upper back to the floor depending on comfort

4. Child’s pose

Man performing a child's pose on an exercise mat

Hold for 30 secs to 1 min

This resting pose puts you into a position that elongates your body and helps release tension throughout the whole body, including lower back and shoulders, as well as the hip flexors. Perfect for ending your post-workout mobility routine.  

How to do a child’s pose:

  • Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs
  • On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground

Try one of my favorite exercise mats – the Body Power Never Quit mat – which is ideal for performing this post-workout mobility routine

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