A great stretch for almost any post workout is the Double Knee Lean Back Stretch. This stretches the quad as well as the hip rotators.
Double Knee Lean Back Stretch
1. Start by sitting on the floor with both knees bent at 90 degrees to the side.
2. Slowly reach backward to elbow. You should feel a stretch from the inside of the inner thigh around through the hip of the knee closest to the ground. On the opposite leg where the outer thigh is touching the ground, you should feel the stretch on the inner thigh to the pelvis.
3. Hold stretch fro 10-30 seconds.
4. Repeat on the other side. This hits both legs in different areas, which makes it a great lower body stretch appropriate for almost any workout.
Stretches are important to preventing injury but also help improve circulation, bringing nutrients and blood flow to the muscles. Stretches should be held for 10-30 seconds minimum and two minutes maximum. For more great workout ideas, check out Workout Pal.