7 Best Recovery Stretches for Sore Muscles

Sore muscles after a tough workout? We’ve all been there. That mix of accomplishment and discomfort—especially when Delayed Onset Muscle Soreness (DOMS) kicks in a day or two later—can make even simple movements feel like a chore.

The good news: the right recovery stretches for sore muscles can make a big difference. By promoting circulation, reducing tightness, and improving flexibility, gentle post-workout stretches are one of the simplest and most effective ways to support muscle recovery.

This guide covers the best recovery stretches for sore muscles—moves you can do from home or the gym to ease the ache and keep moving comfortably.

Why Do Muscles Get Sore After a Workout?

Sore muscles are often the result of microscopic damage to muscle fibers during exercise. This natural process—especially common with strength training or new activities—can lead to inflammation, tightness, and pain.

There are two types of soreness to know:

• Acute muscle soreness: Felt immediately after exercise, often due to lactic acid buildup.
  
• DOMS: Appears 24–72 hours after activity and may linger for up to a week.
  

While rest and hydration are important, stretching after a workout helps flush out waste products and restore mobility, making it one of the most valuable recovery tips.

If you’re looking to accelerate your recovery beyond stretching, Hive Fit Club offers advanced recovery services in Scottsdale through HEAL—featuring cryotherapy, hyperbaric oxygen, compression therapy, and more.

7 Best Recovery Stretches for Sore Muscles

Whether your legs are heavy from cardio or your upper body is tight from lifting, these muscle recovery stretches can help ease soreness and improve range of motion.

1. Lying Hamstring Stretch

Great for: Hamstrings, lower back

• Lie flat with your left leg extended.
• Lift your right leg straight up and gently pull it toward your chest.
  
• Hold for 20–30 seconds. Switch sides.
  

2. Kneeling Quad Stretch

Great for: Quads, hip flexors

• Begin in a lunge with one knee on the ground.
  
• Reach back and gently pull the foot toward your glutes.
  
• Hold for 30 seconds, then switch.
  

3. Seated Calf Towel Stretch

Great for: Calves and ankles

• Sit with both legs straight out.
• Loop a towel around one foot and pull gently.
  
• Keep the leg straight and spine tall. Hold for 30 seconds.
  

4. Pigeon Pose

Great for: Glutes and hips

• From a plank, bring one knee forward and position your shin in front of you.
  
• Extend the back leg and lower your hips.
  
• Lean forward for a deeper stretch. Hold for 20–30 seconds.
  

5. Overhead Triceps Stretch

Great for: Arms and shoulders

• Raise one arm overhead and bend the elbow behind your head.
  
• Use the opposite hand to gently push the elbow downward.
  
• Hold for 20 seconds. Repeat on the other side.
  

6. Inner Thigh (Butterfly) Stretch

Great for: Groin and hips

• Sit on the floor and bring the soles of your feet together.
  
• Hold your feet and let your knees gently fall open.
  
• Press down lightly and hold for 20–30 seconds.
  

7. Wall Shoulder Rotation

Great for: Upper back and shoulders

• Stand against a wall with arms in a “goalpost” shape.
  
• Slide one arm upward and the other downward, keeping contact with the wall.
  
• Repeat for 10–15 reps.
  

Stretching After a Workout: Best Practices

To get the most out of your muscle recovery routine, follow these tips:

• Ease into each stretch. Avoid bouncing or forcing your range of motion.
  
• Breathe deeply. Inhale through the nose, exhale as you deepen the stretch.
  
• Be consistent. Recovery stretches work best when done regularly.
  
• Hydrate and rest. These amplify the benefits of stretching and support faster healing.
  

When Should You Stretch for Recovery?

Stretching is most effective when your body is warm and relaxed. Here are the best times to incorporate it:

• After your workout: Helps reduce lactic acid and promotes blood flow.
  
• On rest days: Prevents stiffness and improves mobility.
  
• Before bed: Relieves tension and helps prepare the body for sleep.
  

Go Beyond Stretching with Total-Body Recovery

While stretching provides essential relief, sometimes your body needs a little extra help bouncing back. At Hive Fit Club, our recovery therapies go far beyond the basics—offering infrared saunas, IV therapy, cryotherapy, PEMF, and more to help you recover faster, reduce inflammation, and optimize performance.

Our expert team can help you design a personalized recovery plan that fits your fitness journey and wellness goals.

Need help figuring out what recovery options are best for you? Get in touch with our team and discover how we can support your health from every angle.