How to use Gym Equipment for Stretching: Reducing Muscle Soreness After a Workout
- Author
- Apr 2
- 3 min read
Proper Recovery After a Workout (Part 2) - Everything You Need to Know
Have you ever walked by gym equipment that you've never used? You've probably never used it before because you don't know what it is for or you saw someone using it and didn't think it was relevant for you. This blog post will go over equipment you can use for stretching at the gym.
Post-workout recovery isn’t just for athletes — it’s ESSENTIAL for anyone who exercises and wants to prevent injury, and feel strong week after week.
This segment will focus on recovery strategies you can do at the gym. Check out our other blog for " Post Workout Recovery: Smart Ways to Reduce Muscle Soreness & Recover Faster at Home."
#1: Stretch Assist Machines
#2: Heat Therapies
#3: Cold Therapies
Why shouldn't I skip stretching?
So you’ve done a juicy LIFT DAY and you feel accomplished, so now what? The worst thing you can do is not move at all or skip stretching. Let's remember what happens when you are exercising especially with resistance (bands, machines, dumbbells, etc.)- your body sends signals for muscle fibers to pull muscle fibers that then tighten, shorten or lengthen it's shape. This requires energy which at some point of the workout you may hit your threshold which can cause lactic acid build up or soreness.
When you stretch you are reorganizing those muscle fibers back to their shape and place as well providing tissue relief. It is advised to wait 48-72 hours before repeating the same workout/muscle group(s) to prevent overuse, injury and fatigue. Avoiding stretching "causes muscles to tighten and shorten, reducing your overall range of motion and joint mobility over time, tightness and increases your risk of injury."
In addition to stretching, lightly moving the muscles worked (mobility exercises and mimicking exercises non-weighted) can also help reduce soreness and lactic acid build-up.
Stretch Assist Machines
Stretch machines are equipment typically found at gyms that can be used to provide full or partial support while conducting static stretching stretching( see the Post Workout Recovery blog post for more on static stretching ). Using stretch assist machines can help individuals improve flexibility, increase their range of motion and reduce muscle tension.
Examples:
Stretch Cage (image on the left)- great for full body stretches for all flexibility levels.
Seated Stretch Trainer - perfect for stretches in the glute and hip flexor muscles.
Barre - best for light stretches for individuals who need additional support to stretch or individuals who have high level of flexibility and benefit from deep stretches in the scapular muscles, hip abductors/adductors.
Would you like a tutorial on how to use gym equipment like these? Book a one-time 30-minute consultation with us for best practices to get the most of your equipment!
Heat Therapies: Saunas, Hot Tubs, & Heating Pads
Heat therapies involve exposing the body or specific areas of the body to heat. Here are some benefits:
Helps reduce muscle soreness,
improvement in the amount of oxygen your body uses while exercising (VO2 max)
A 2021 study, found that sauna use may actually help preserve muscle mass, as well as help guard against inflammation"
Opens your skin pores which through sweat can release toxins
Promotes relaxation
Dr Lance Dalleck, a professor of exercise and sport science at Western Colorado University and a member of the ACE scientific advisory panel says, “to get the most out of it, he recommends using a sauna for about 15 to 20 minutes post-exercise and getting your core temperature to 101 to 102 degrees Fahrenheit."
Cold Therapies (Cryotherapy): Plunges, Ice Baths, Cold Sprays, & Cold Showers
Cold therapies, also known as cryotherapy, involves exposing the tissues of the body or specific areas of the body to cold temperatures.
Benefits:
improve immunity to colds, stimulates body blood flow circulation, and reduces inflammation and muscle soreness!
If you want to learn more benefits, I came across this amazing and helpful article by UCLA: https://www.uclahealth.org/news/article/6-cold-shower-benefits-consider
Examples:
Plunges - submerging everything except your head
Ice baths - submerging full body or specific area of the body that needs relief
Cold sprays - usually for specific areas of the body, also used for facials
Cold showers - 2-3 minutes before or after using hot water will yield the same benefits!
Final Thoughts
Recovery is not weakness. It’s strategy. If you want to train consistently, build strength, reduce soreness, and protect your body long-term — recovery needs to be intentional and incorporated into your gym time.
Love what you read? Need help starting a routine? Need accountability? Don't wait, start your journey with us!
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