Post-Game Stretching Routine Every Youth Athlete Should Know

The 10 minutes immediately after activity — when muscles are warm and pliable — is one of the best times to improve flexibility and kick-start recovery.

Hip Flexor Stretch (1 min per side)

Step into a lunge, lower your back knee to the ground, and lean forward until you feel a stretch in the front of your back hip. Almost every sport tightens hip flexors, and tight hip flexors cause lower back pain.

Hamstring Stretch (1 min per side)

Lie on your back, bring one leg up and hold behind the thigh. Straighten the leg as much as comfortable.

Quad Stretch (30 sec per side)

Stand on one leg, bend your other knee and hold your ankle behind you. Keep knees together and stand tall.

Calf Stretch (30 sec per side)

Step one foot back, press the heel into the ground, lean forward. Then bend the back knee to stretch the deeper calf muscle.

Chest and Shoulder Opener (1 min)

Interlace fingers behind your back, squeeze shoulder blades together, open your chest toward the ceiling.

Upper Back Release (1 min)

Wrap arms around yourself in a hug and round your upper back. Hold and breathe deeply.

Make this a non-negotiable after every game. Top Shelf Athlete Co. is building athletes who recover as hard as they compete.