Boost your strength with stretching

It’s a common misconception that stretching after a workout alleviates muscle soreness. It doesn’t. But what it actually does, according to a recent study in the Journal of Medicine and Science in Sports and Exercise, is make you stronger. An increased range of motion – best achieved through effective stretching – allows your muscles to lengthen, catalysing faster growth.

(Related: The beginner's guide to stretching and mobility)

Do this 10-minute stretching routine, designed by celebrity PT Ramona Braganza, after every workout to speed up your strength gains, increase your agility and injury-proof your body.

1. Downward dog

Reps 2

Hold the pose for 10 breaths – or around one minute.

How to do it Begin on your hands and knees with your fingers spread wide and toes curled. Exhale as you lift your pelvis up and backwards, straightening your arms and legs to form a wide inverted ‘V’ position. Keep pressing into the ground with your hands while simultaneously reaching your pelvis up as far as you can. Feel the stretch in your calf muscles, hamstrings and your back as you take long slow breaths while raising and lowering your heels to the ground.

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Why “This increases flexibility and range of motion in your hamstrings and hips, and relieves muscle tension in your lower back,” says Braganza.

2. Lunge

Reps 2 each leg

Hold the pose for 10 breaths – or around one minute. Repeat with both legs

How to do it From a standing position, step backwards with your right foot as far as feels comfortable, landing with your back leg straight, your weight on the ball of your foot, and your front knee slightly bent. Keep your hips forward as you press your heel back towards the ground while lifting your pubic bone. Feel the stretch in your quads and hip flexors. Repeat with the other leg.

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Why This improves your balance – often overlooked in a workout program. Also, holding in the pose will help strengthen and correct any muscle imbalances, says Braganza.

3. Triangle

Reps 2

Hold the pose for 10 breaths – or around one minute. Repeat with both sides

How to do it Begin standing with your legs around 3-4 feet apart, body facing forward, and arms stretched to make a capital ‘T’ at shoulder level. Turn your right foot out while keeping your hips facing forward and turn your left foot in from 90 degrees to 70 degrees. Make sure your base is strong by lining up your right heel with the instep of your left foot.

As you exhale, reach your right arm past your right toes, then slowly begin to bend to your right, pushing out from the hips and taking your right arm to a comfortable position on your leg, with your left arm continuing to reach up towards the ceiling. Do not roll your hips or torso forward. As you hold the pose, slowly allow your supporting hand to move further down your leg. Keep your head facing forward – or to make it more challenging look up at your left arm. Repeat on the other side.

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Why This move is tough. It will increase tax your core, as well as improve your flexibility and balance. “The isometric contractions that this pose forces are a nice change-up from machine-based resistance workouts,” says Braganza.