The 15 Best Stretches For CrossFit Athletes

Did you know that CrossFit’s most commonly injured joints are the shoulders, lower back, knees, and ankles? Given the demands of a typical CrossFit workout and the sport of CrossFit, these joints are the most heavily involved and need a full range of motion to perform and feel good. 

Research does not support the effectiveness of stretching in lowering the risk of injury (1). But that doesn’t mean your stretching should be abandoned. It can still be a great way to prevent or treat tight muscles in the short term and promote blood flow and recovery on rest days or after a challenging workout.

I stretch to regain my full range of motion before training day. I use dynamic and more static stretches to address areas prone to becoming tight, such as my hip flexors or hamstrings.

Doing so helps me improve the way my body feels and keeps any lingering lower back pain at bay for my metcons and strength training. I also do the same for my clients inside my 1:1 Pain-Free Performance Program as a Performance Physical Therapist, where I help them train pain-free in under 12 weeks without missing the gym or modifying their workouts.

Today, I will reveal the 15 most effective stretches for CrossFit you can incorporate into your CrossFit training as a stretching routine before or after training sessions. These stretches will help you keep your body feeling good and ready to train without pain. 

Remember that this post is for informational purposes only and may not be the best fit for you and your personal situation. It should not be construed as medical advice. 

The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

What Are The Best Stretches For CrossFit?

When it comes to what qualifies as the best stretches for CrossFit, it all comes down to what joints and muscles the stretches are targeting and how they help you optimize the way you feel and move so that you can push through your workouts with proper form and minimize energy leaks with each repetition. 

Incorporating these essential stretches with other joint mobility workouts into your training program or your gym’s CrossFit classes will help you or your CrossFit athletes do that. 

Best Upper Body CrossFit Stretches

1. Active Bar Hang

Benefits of the Active Bar Hang:

The active bar hang is an excellent way to lengthen the muscles of the latissimus dorsi, pectoralis major, and shoulder muscles to improve overhead movements. I love this stretch for several reasons.

The first is that it provides a great stretch to the upper body muscles involved in the overhead position, like pull-ups, muscle ups, and any barbell movements overhead, such as overhead presses or the overhead squat. Second, it improves your ability to maintain a hollow body position on the pull-up bar, so there is an excellent challenge to the front of your core.

How to perform the Active Bar Hang:

• Begin in a standing position under the pull-up bar.
• Hang from a bar with your arms fully extended.
• Engage your shoulders and scapula by pulling your shoulder blades down.
• Maintain an active hang for 30-60 seconds.

2. PVC Pipe Tricep Stretch 

Benefits of the PVC Pipe Tricep Stretch:

The triceps are a muscle group that gets little attention in CrossFit gyms from a range-of-motion or flexibility standpoint. But they can be a huge source of shoulder restriction because of where they cross the shoulder joint and attach to the shoulder blades.

Tight triceps can prevent you from getting into a solid front rack position and decrease your ability to handle heavy weight on joint CrossFit exercises like front squats or push jerks. Use this stretch to lengthen the triceps muscle. 

How to do the PVC Pipe Tricep Stretch:

• Start by holding a PVC pipe in one hand and gripping it vertically.
• Lift the PVC pipe up and over your back.
• Reach behind your back with the opposite arm, aiming to grasp the PVC pipe.
• Pull down on the PVC pipe with the opposite arm, encouraging the tricep stretch.
• Continue pulling down on the PVC pipe while maintaining a braced core and engaged ribcage.
• Feel the stretch along the backside of the target arm’s tricep.

3. Wrist Extension Stretch

Benefits of the Wrist Extension Stretch:

The wrists are often a source of discomfort for CrossFit athletes in the front rack position. Although I find with my clients that this is typically a manifestation of problems somewhere else up the chain, such as in the elbow, shoulder, or thoracic spine, the wrists do have the potential to become stiff and prevent good technique.

Thus the wrist extension stretch can help improve the ability of the wrists to extend, which is needed to hold a proper front rack and in movements like push-ups, handstand holds, and wall balls.

How to do the Wrist Extension Stretch:

• Start on hands and knees in a quadruped position.
• Place the palms on the ground with fingers pointing towards the body.
• Gradually sit back, applying gentle pressure on the wrists.
• Feel the stretch in the forearms and wrists.
• Hold for the desired duration, maintaining comfort.

4. Banded Overhead Lat Stretch

Benefits of the Banded Overhead Lat Stretch:

This stretch is another favorite of mine because of how well it targets the muscles of the arm, most notably the latissimus dorsi and pectoralis major muscles like the active bar hang. This stretch differs in that your forearm muscle endurance to hold the grip on the bar isn’t the limiter in how long you can sustain the stretch.

Also, the distraction of the band on a relaxed shoulder allows for a stretch of the shoulder capsule. This dense fibrous tissue surrounds all synovial joints and can become restricted like muscles. 

How to Do the Banded Overhead Lat Stretch:

• Attach a resistance band at shoulder height.
• Hold one end in each hand and step back.
• Hinge at your hips, keeping your back straight.
• Pull your hands down and back, feeling the stretch in your lats.
• Hold for 15-30 seconds and repeat on the other side.

5. PVC Pipe External Rotation Stretch 

Benefits of the PVC Pipe Front Rack Stretch:

As mentioned above, problems in the front rack position usually stem from joints upstream, such as in the shoulder. To achieve a good front rack position, the shoulders must externally rotate to not compensate to some degree at the elbow or wrist. The PVC Pipe External Rotation Stretch can improve the ability of the internal rotators to extend and allow this motion to take place. 

How to Do the PVC Pipe Front Rack Stretch:

• Hold a PVC pipe horizontally in front of you with both hands.
• Keep your elbows at 90 degrees.
• Rotate the pipe outward, stretching the external rotators.
• Hold for 15-30 seconds and repeat.

Best Lower Body CrossFit Stretches 

6. Samson Stretch 

Benefits of the Samson Stretch: 

The Samson Stretch targets the hip flexors of each leg. The hip flexors can become a source of chronic tight hips because of how humans go about their day-to-day in the 21st century. For most of our waking lives, we sit to work, and thus, the hip flexors remain in a shortened position and can become chronically stiff.

The hip flexors can also become tight in the presence of lower back pain and often need strength vs flexibility. Still, for this article, we will focus on stiffness of the hips. The Samson Stretch allows you to target the hip flexors easily and stretch them so they do not pull you forward or prevent depth in movements like the back squat. 

How to do the Samson Stretch: 

• Begin in a lunge position with one foot forward and the other extended straight back.
• Lower the hips towards the ground, keeping the back leg straight.
• Extend the arms overhead, leaning slightly back.
• Feel the stretch in the hip flexors and quadriceps.
• Hold the position and switch sides.

7. Supine Dynamic Hamstring Stretch 

Benefits of the Supine Dynamic Hamstring Stretch:

Tight hamstrings can be another source of lower back pain because they pull on the pelvis and create tension in the posterior chain. Like the hip flexors, the hamstrings can become stiff when the nervous system senses a vulnerability in the spine. Thus, stretching may not be the answer for your hamstrings, and lower back-focused stability and strengthening exercises would better serve you.

But, if your hamstrings are tight because of regular stiffness, then this stretch can help increase your ability to extend in a non-weight-bearing position, which can improve your ability to get into a hinged position for movements like the Olympic lifts and Deadlifts.

How to do the Supine Dynamic Hamstring Stretch:

• Lie on your back with one leg extended straight and the other raised towards the ceiling.
• Hold the back of the elevated leg with both hands.
• Perform dynamic movements, gently pulling the leg towards the head and lowering it back down.
• Feel the stretch in the hamstrings.
• Repeat on the other leg.

8. Pigeon Stretch 

Benefits of the Pigeon Stretch:

The Pigeon Pose Stretch is a great way to stretch the piriformis muscle located in the same area as the glutes. The piriformis muscle can be a source of discomfort in the glute region because it is an external rotator of the hips, which is needed in a deep squat for movements like pistol squats or box step-ups.

But when overused, which is often because of the emphasis on squatting movements in CrossFit workouts, it can become shortened and compress the sciatic nerve and cause sciatica or local tenderness in the buttocks. 

How to do the Pigeon Stretch:

• Start in a plank position.
• Bring one knee forward towards the same-side wrist.
• Extend the other leg straight back.
• Lower the hips towards the ground, feeling the stretch in the hip and glutes.
• Hold and switch sides.

9. Frog Stretch

Benefits of the Frog Stretch: 

The Frog Stretch is a great stretch to improve the internal rotation of the hip joint, which is needed for movements like back squats as you descend deeper into the bottom position. Internal rotation can be hard to improve because there are few stretches or mobilizations outside of joint distractions with a band that can bring the hip joint to its end range of motion and sustain it there without the help of a Physical Therapist.

If you don’t have a way to distract the hip and want a stretch that is easy to sustain long-duration holds, look no further than the Frog Stretch.

How to Frog Stretch: 

• Begin in a quadruped position with knees wide apart.
• Gradually slide the knees outwards, keeping them in line with the hips.
• Lower the hips towards the ground, feeling the stretch in the inner thighs.
• Hold and maintain a neutral spine.

10. Banded Ankle Dorsiflexion Stretch

Benefits of the Banded Ankle Dorsiflexion Stretch:

The importance of proper ankle range of motion cannot be understated. The ankle joint is one of the crucial connections to the ground outside of the big toe and joints of the foot. When the ankle joint cannot move properly, then all other motions of the leg are altered. 

The knees cannot shift past the toes during a squat, and the hips must squat lower to descend lower to get the hip crease below the knee. Plus, if you have tightness in one of these joints, it can be a recipe for disaster. The Banded Ankle Dorsiflexion Stretch is great for improving the extensibility of the gastroc and soleus muscles and the joint capsule surrounding the ankle so that the joint can move freely. 

How to do the Banded Ankle Dorsiflexion Stretch:

• Sit on the ground with a resistance band looped around the midfoot.
• Anchor the band behind you.
• Pull the toes towards the body, creating dorsiflexion.
• Feel the stretch in the ankle and lower leg.
• Hold and repeat as needed.

Best Spine CrossFit Stretches 

11. Downward Dog Stretch

Benefits of the Downward Dog Stretch:

The child pose targets the muscles and joints of the thoracic spine or the upper back. When I am coaching my clients, this is the first area we target with any upper body issue, whether in the arms or the neck, because it is that important.

If the thoracic spine becomes stiff, then all other joints have to compensate, and uneven forces can be generated on the joints downstream. In CrossFit, the thoracic spine is involved in overhead movements. It needs to extend to allow the arms to travel overhead. 

How to do the Child’s Pose With Reach:

• Start on your hands and knees in a tabletop position, with wrists directly under shoulders and knees under hips.
• Walk your hands forward a few inches while keeping them shoulder-width apart.
• Tuck your toes and lift your hips towards the ceiling, creating a gentle slope.
• Allow your chest to move towards the floor, extending your arms forward.
• Keep your head between your arms, allowing your neck to relax.
• Focus on pressing your palms into the ground, feeling a stretch through your shoulders and upper back.

https://www.youtube.com/watch?v=zle-p3SVoTE

12. Cat-Cow

Benefits of the Cat-Cow

The Cat-Cow is another excellent stretch for the thoracic spine, but it also targets thoracic spine flexion, whereas the Downward Dog is specific to extension. Thoracic spine flexion is necessary during movements like deadlifts or sandbag over the shoulder.

However, an added benefit to the Cat-Cow is its ability to develop motor control in the core muscles to help build lumbar stability, which can help reduce pain with deadlifting or lower body strength training. 

How to do the Cat-Cow Stretch:

• Start on hands and knees.
• Arch your back (cat) and then round it (cow), moving between the two positions.
• Feel the stretch in your shoulders and spine.
• Repeat for 1 minute.

13. Open Book Rotations

Benefits of the Open Book Rotation

Open Book Rotations target the third and fourth motions of the thoracic spine, including rotation and side bending. These motions are not directly involved with Crossfit movements but are essential for overall spine health.

However, because of how the thoracic spine moves, you also stretch into thoracic spine extension and cervical spine rotation. 

How to perform the Open Book Rotations:

• Lie on your side with your knees bent.
• Open the top arm, rotating your upper body.
• Keep your knees together and feel your chest and upper back stretch.
• Hold for 15-30 seconds on each side.

14. Sphynx Stretch 

Benefits of the Sphynx Stretch:

The Sphynx Stretch targets the muscles on the anterior aspect of the core and lower back extension. As an added benefit, the Sphynx Stretch also helps lengthen the hip flexors to improve hip extension. A full range of motion into hip extension is vital for all Olympic lifts.

If you lack motion, you cannot fully open the hips and use all the power that the glutes and hamstrings generate to lift the bar to your shoulders. I have also found that this position can help with lower back pain associated with a herniated disc where flexion positions are irritating or sciatica down the legs is present. 

How to do the Sphynx Stretch:

• Lie on the stomach with elbows placed directly under the shoulders.
• Lift the upper body, keeping the hips on the ground.
• Feel the stretch in the lower back and engage the core muscles.
• Hold the position, allowing the spine to extend gently.

15. Quadratus Lumborum Stretch

Benefits of the Quadratus Lumborum Stretch: 

The quadratus lumborum can be a tough muscle to stretch because of where it attaches to the pelvis, ribcage, and spine. But with careful positioning, you can stretch the muscle to improve the lower back’s range of motion and reduce any discomfort it can cause when it becomes tight.

The Quadratus Lumborum Stretch is proper if you do a lot of single-sided carrying in your training, such as suitcase carries.

How to the Quadratus Lumborum Stretch: 

• Sit on the ground with your legs extended straight.
• Cross one leg over the other.
• Rotate the torso towards the crossed leg.
• Place the opposite elbow on the outside of the crossed knee.
• Feel the stretch in the quadratus lumborum.
• Hold and switch sides.

Benefits of Stretching for CrossFit

Recovery from training

Incorporating a stretching routine can help your recovery by promoting blood flow to the muscles you are stretching. Also, passive stretching combined with diaphragmatic breathing can help stimulate the parasympathetic nervous system by bringing the system down from an excited state to kick-start the recovery process and lower the heart rate variability, a standard measure of exercise recovery. (2)

A window of opportunity to strengthen

Unfortunately, stretching by itself won’t last for long. Sustained stretching increases the extensibility of muscles in the short term by decreasing the nervous system’s resistance to stretch, but ultimately, this stiffness will return.

However, a better way to approach stretching is to view it as a way to create an opportunity to strengthen the muscle in a newly found range or use loaded stretching to promote a more permanent increase in tissue flexibility. (3)

Efficiency of movements

A more practical benefit of stretching for CrossFitters is that improving your range of motion, even for just a short period, can help optimize your movement and prevent energy leaks from rep to rep. 

You may have seen the difference between how athletes like Rich Fronning or Matt Frazer move and how a new CrossFitter is still learning functional movements. A newer athlete will usually lose energy through poor mechanics, leading to quicker fatigue.

FAQ

How often should you stretch for CrossFit?

It is perfectly fine to perform some stretching daily, either dynamically before your training sessions to regain the range of motion that may have been lost from yesterday’s training or the workday, such as the hip flexors from sitting all day, or statically to improve flexibility.

What’s the difference between dynamic stretching and static stretching?

Dynamic stretching involves active movements, taking joints through a full range of motion, and is ideal for warming up before exercise. It includes controlled, repetitive motions. Static stretching is a passive method to promote flexibility and reduce the nervous system’s resistance to stretching. (4)

How long should you stretch?

The research shows a variety of different time durations for effective stretching; however, the optimal amount of time to stretch seems to be around thirty seconds for several repetitions (5)

Does stretching decrease muscle soreness

Unfortunately, the research shows that stretching post-training does not reduce muscle soreness. (6)

Wrapping up on the best stretches for CrossFit

Maintaining a good stretching routine post-workout can be a great way to keep your body moving how it needs to. I have gone through periods where I am consistently stretching and where it has fallen to the waist side. Although stretching hasn’t directly been linked to reducing injury I can tell you firsthand that it most definitely improves the way I feel in my training. (6)

​When I am not stretching I will typically show up to the gym with stiff ankles, knees, hips, lower back, and shoulders. But when I can dedicate 8-15 minutes after my workout to stretch and mobilize it pays off for the next training day. 

The twelve stretches I mentioned above are ones that I do regularly and help me tremendously to be able to show up to the gym feeling good and ready to train hard. If you need a solid stretching routine look no further than these twelve stretches. Give them a shot and see how your training improves! 

If you need some help elevating your fitness and feeling good in the gym I encourage you to book a free consultation HERE to see how my 1:1 Pain-Free Performance Program can help you eliminate your pain in training so you can get fitter than you ever have been and enjoy your training again!

References:

1. Witvrouw, E., Mahieu, N., Danneels, L., & McNair, P. (2004). Stretching and injury prevention: an obscure relationship. Sports medicine (Auckland, N.Z.), 34(7), 443–449. https://doi.org/10.2165/00007256-200434070-00003 

2. Farinatti, P. T., Brandão, C., Soares, P. P., & Duarte, A. F. (2011). Acute effects of stretching exercise on the heart rate variability in subjects with low flexibility levels. Journal of strength and conditioning research, 25(6), 1579–1585. https://doi.org/10.1519/JSC.0b013e3181e06ce1

3.  Afonso, J., Ramirez-Campillo, R., Moscão, J., Rocha, T., Zacca, R., Martins, A., Milheiro, A. A., Ferreira, J., Sarmento, H., & Clemente, F. M. (2021). Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare (Basel, Switzerland), 9(4), 427. https://doi.org/10.3390/healthcare9040427

4. Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European journal of applied physiology, 111(11), 2633–2651. https://doi.org/10.1007/s00421-011-1879-2 

5. Moustafa, I. M., Ahbouch, A., Palakkottuparambil, F., & Walton, L. M. (2021). Optimal duration of stretching of the hamstring muscle group in older adults: a randomized controlled trial. European journal of physical and rehabilitation medicine, 57(6), 931–939. https://doi.org/10.23736/S1973-9087.21.06731-9 

6. Afonso, J., Clemente, F. M., Nakamura, F. Y., Morouço, P., Sarmento, H., Inman, R. A., & Ramirez-Campillo, R. (2021). The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in physiology, 12, 677581. https://doi.org/10.3389/fphys.2021.677581