This post-workout mobility routine from pliability athlete Obi Vincent helps promote flexibility and aid muscle recovery after heavy training sessions.

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 one of the best foam rollers for post-workout recovery. “My belief is that flexibility and recovery are crucial foundational training elements,” says bodybuilder-turned-CrossFit devotee Obi Vincent. “This post-workout mobility routine is perfect for cooling down after exercising and can easily be incorporated into all training plans.”

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)

Keep reading for full instructions.

How to do this post-workout mobility routine:

Athlete performing a sumo squat on a yoga mat
1. Sumo squat

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.

Athlete performing a dragon's pose on a yoga mat
2. Dragon pose

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.

Althete performing a saddle pose on a yoga mat, post-workout mobility routine
3. Saddle pose

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.

Athlete performing the child's pose on a yoga mat, post-workout mobility routine
4. Child’s pose

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.

Obi Vincent 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.

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