How To Stretch After Doing Push Ups?

Exercise, whatever type it may be, has its impact on the muscles of our body. So, preparing for exercise or more precisely speaking, relaxing the muscles before doing the exercise is important to get the maximum benefit. But relaxing the muscles after the exercise is far more important.


Different exercises have an impact on different muscles of our body. Here we are talking about the exercise known as “Push Ups”. Parts of the body involved in this exercise are neck, arms, shoulders, and wrists. Too much pressure or stress occurs on all these parts of the body while doing push-ups.

So, relaxing the muscles of these parts of the body, after doing the exercise is much more important. This can be done through stretching. This is not only important for having a good feeling after the exercise but even more important to protect these muscles from possible injuries and tension after the exercise.

Here we are going to explain how you can stretch or relax your muscles after Push Ups.

Stretch your Arms – Raise your arm with your elbow in the level of your head. Bend the forearm towards your head. Bend the arm so that your hand should touch back of your shoulder. Hold the bent arm just adjacent to your head, with the help of opposite hand.  Keep the arm in the same position for 5 seconds. Then repeat it with the other arm. Do at least 10 – 15 sets of this arm stretching.

Stretch your Shoulders – While standing up, put your hands together, on your backside, fully stretched. Now push your shoulders backward as much as you can. Hold here for 3-5 seconds. Then, move the shoulders forward, to the full extent, as you can do without strain on your shoulders. Hold in this position for 3-5 seconds. Repeat this set of stretching at least 10 times both backward and forward.

stretches after push-up

Stretch your Wrists –  Place your right hand with palm facing up. Push this hand downwards, with your left-hand fingers placed on the palm of right hand, without moving the hands. Hold in this position for 3-5 seconds. Now repeat it with the left-hand palm facing upward and pushing with right-hand fingers. Repeat this set of wrist stretching for at least 5 times each for both hands,

Stretch your Neck – Neck is the most affected part of your body while doing push-ups, especially, when you are a beginner. Muscles of your neck have to bear immense stress; hence relaxing these muscles after push-ups is very much essential. Sit or stand with a straight back. With the help of your hand or without it, move your neck, with reasonable force, towards left, right, forward and backward. Repeat this for at least 3-5 times. Your neck muscles will feel relaxed.

Why Is Stretching So Important?

While you do exercises, lactic acid is produced, higher than normal, thus making your muscles vulnerable to soaring and fatigue. Stretching after push-ups greatly help reduce the muscle fatigue. Muscles are warm at this point of time; hence your blood circulation is also at an increased level.

So, stretching after the exercise gives you a fair chance of returning your muscles to normal, especially the level of production of lactic acid, ultimately preventing soaring and fatigue effects. Apart from this physical effect, stretching has a phycological impact as well. By doing stretching exercises, your mind and nerves feel a soothing impact that relaxes you.



  • Push-ups are quite a heavy exercise, especially when not done correctly. Before starting push ups exercise, learn the proper way of doing it, otherwise, you are always at the risk of injuring any vital part of your body.
  • Stretching after push-ups, help a lot to avoid any possible injury. But key to the success is to learn the art of push-ups.
  • As with the exercises, never go beyond your capacities while stretching. Stretch your muscles just to the extent where you can feel relaxed. Any effort beyond this point may badly damage your muscles.
  • Make a habit of stretching before and after the exercise. Stretching after the exercise is much more essential.

So, even if you do not have sufficient time or you are in a hurry, never forget to stretch after exercise. Always spare a few minutes and the do the stretching. It will keep you relaxed and prepared for next day’s exercises.

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