Whether you run, lift weights, or play soccer, you probably know the feeling of heavy legs or tight muscles after a hard workout. Recovery doesn't start when you lie down on the couch - it starts the moment you finish exercising. And that's where stretching plays a big role. It's not just about “getting flexible,” but about giving your muscles a chance to relax, increasing blood circulation, and preventing stiffness and injury. In this post, you'll find a number of effective stretching exercises - and a few suggestions on how to combine them with functional recovery.

Why stretch at all?

There are many myths about stretching – that it doesn't work, that it's a waste of time, or that it's only for yogis. But the fact is that stretching after exercise has several well-documented effects, such as:

• It increases flexibility and mobility in your joints
  
  
• It promotes blood flow, so waste products are transported away more easily
  
  
• It reduces feelings of stiffness and soreness the next day
  
  
• It sends a clear signal to the body that it needs to go into recovery mode
  

Stretching works best when the body is warm – i.e. right after training. And it doesn't have to take long or require advanced knowledge. The following exercises can be done in 10–15 minutes and cover the entire body. It's not without reason that all professional athletes use stretching after training.

But let's take a look at some of the most common stretching exercises.

1. Hip flexor stretch – for runners and sedentary jobs

The hip flexors are often overlooked, but they are constantly in use – both when you run and when you sit down. Tight hip flexors can lead to lower back pain and reduced mobility.

How to do it:

• Stand in a lunge-like stretch with one knee on the floor and the other leg at a 90-degree angle
  
• Push your hip forward until you feel a stretch in the front of your hip
  
• Hold for 30–60 seconds on each side
  

You can apply RSLT Boost Magnesium Roll-on directly to the area before or after the exercise – it helps the muscle relax and supports recovery.

2. Hamstring stretch – the classic with effect

Tight hamstrings are a common cause of tired legs and tightness in the hamstrings.

How to do it

• Sit on the floor with one leg straight and the other bent
  
  
• Lean forward towards the straight leg without rounding your back
  
  
• Feel the stretch at the back of your thigh and hold for at least 30 seconds
  
  
• Switch legs
  

Avoid pushing yourself too hard – the goal is to loosen up, not to force anything into place.

3. Chest and shoulders – ideal after strength training or office work

Tightness in the chest and shoulders can lead to poor posture and reduced mobility.

How to do it:

• Stand next to a door frame, place your forearm against the frame at a 90-degree angle
  
  
• Turn your body away from your arm until you feel a stretch in your chest
  
  
• Hold for 30 seconds and repeat on the other side
  

Especially if you have been training your upper body, it is a good idea to take a few minutes to do this – and combine it with a light spray of magnesium on your shoulders to release muscle tension.

4. Dynamic stretch for the lower back and side chain – for rowers and runners

This stretch combines movement and rotation, which is especially useful after sports with lots of twists and sideways movements.

How to do it:

• Lie on your back with your arms out to the side and your legs bent
  
  
• Let your knees fall to one side while looking toward the opposite arm
  
  
• Return to the center and repeat on the other side
  
  
• 10 repetitions on each side
  

This exercise is gentle and is a great way to end your stretching routine – preferably in combination with a little warmth from RSLT Boost Warmth Booster, which can help loosen stiffness in the lower back and hips.

Make recovery a habit, not a luxury

One of the most common mistakes among exercisers and athletes is to underestimate recovery. Training does not make you stronger in itself – it is the breaks and recovery that build the body. And here, stretching is a simple, effective tool. Together with adequate sleep, hydration, and functional products, you can actually optimize your recovery significantly.

RSLT Boost products are designed for just that purpose: to make recovery more accessible and integrated into everyday life. The magnesium serum is absorbed through the skin and works locally – directly where you need it. It takes just a few seconds to apply and requires no preparation. The roll-on and spray fit into any sports bag and, together with the right exercises, can become a regular part of your routine.

A realistic recovery ritual – 15 minutes that make a difference

Taking care of your body doesn't have to be complicated or time-consuming. The four exercises here can be completed in 15 minutes. If you combine them with targeted magnesium care, you give your muscles better conditions for recovery – and you reduce the risk of overexertion.

So next time you work out, consider finishing with a little conscious recovery:

• Stretch your muscles thoroughly
  
  
• Apply magnesium to the most stressed areas
  
  
• Breathe calmly and feel your body relax
  

It can be the difference between stiff legs the next day and feeling ready for more.

Your body remembers how you treat it after training. Give it the rest and support it needs – it will pay off the next time you need to perform. Recovery doesn't have to be advanced, just consistent. And it starts with taking the last 15 minutes seriously.