Most people tend to forget that stretching is just as or more important after a workout as the workout itself. Stretching will allow the muscles to recover from a workout and performed right after training it can increase the size of the connective tissue that covers your muscles, thereby allowing more room for the muscles to grow.
Most forgotten parts of the body that people do not stretch are the hamstrings, glutes, quads and calves. Remember you will always need a warm up before each part of the body that you exercise and and good stretch of each muscle group. Good example for a time period to hold a stretch is about 20 seconds. So what this means is that when you stretching your hamstrings you will hold that for about 20 seconds before you move on to the next stretch till you complete your stretches.
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