Here are some common and useful stretches to do after you workout to maintain flexibility and possibly even reduce muscle recovery time and soreness. Note: Although not shown in the following pictures, using a roller is one of the best ways to keep blood flowing to your muscles and reduce the resulting soreness of a workout. A roller is most commonly on the hips, legs and buttocks.
When stretching, you should hold each position for about 10-30 seconds before moving on to the next stretch. The following are suggested stretches for keeping blood flowing to whatever muscles you may have worked out previously. The picture above illustrates a stretch that primarily works your obliques, but also stretches your lower back, and shoulder. When doing any of these stretches, repeat on the opposite side immediately after finishing to stimulate both sides of your body.
The picture above is of a stretch that primarily stimulates the hamstrings on the side you face as well as your deltoids. Be sure to keep your feet facing forward!
This next stretch is a variation or continuation of the previous one in which you lean as far down as you can without pain and attempt to hold your ankle (The two following pictures highlight this). This stretch works almost every dorsal muscle in the leg (i.e. the hamstrings, and calf muscles). It also works your rear obliques and glutes.
The picture below illustrates another variation of the previous stretch. This stretch stimulates both sides at once and concentrates more on the lower hamstrings. Use this as a way to transition between the left and right versions of the stretch above.
The stretch below is for stretching the front parts of your leg. You will feel stimulation in your quadriceps and groin. Your hip adductors and abductors will also feel stimulation. Be sure to keep your back and neck straight up and face forward. The further you rock forward, the more effective this stretch will be, but don't over do.
You can transition into the stretch below by shifting your weight back and leaning forward to make your back parallel to the ground. this will stretch the hamstring, glute and calf of the opposite leg. Keep in mind that the reason so many of these stretches are for the legs is because the leg muscles are some of the most important to stretch after working out especially for beginners.
A really easy stretch to preform is the one below in which you stand perpendicularly to a wall and use one hand to support yourself. Use the other hand to hold up your same sided foot, causing that leg's quad to be fully stretched. Be sure to stand up straight and keep your hips in line with your back.
Below are some sitting stretches that will primarily work your groin. This is a very important muscle group to keep flexible for leg workouts especially when preforming squats. Note: Keep your toes pointed upward rather than forward for these stretches.
Below is a stretch commonly referred to as the "Sumo Stretch," because of the stance that it resembles. The sumo stretch is an excellent stretch if done correctly. To do it correctly, act like your sitting down and go into the squat position, but with your feet facing outwards at about 45 degree angles. Use your elbows to brace your upper body, and keep your back arched backwards and postured up as much as possible. This stretch will really work your groin, and secondarily other parts of your hips and legs.
After doing the stance above you may rock from side to side while maintaining the same form to stretch each side of your groin even more as seen below.
Another extension of the sumo stretch can be seen below. This will stretch your lower obliques, upper back, and rotator cuffs of the shoulders. Fully extend your arm with your hands on your knee, and rotate your shoulders accordingly to one side.
I figured I'd end with a good upper body stretch for you guys to end this series. The stretch below is actually a great stretch for your upper body that stimulates the chest, shoulders, front and back of the arm, traps and lats. I recommend this stretch after any upper body workout.
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