Stretching Exercises

Stretching exercises

Standing Hamstring Stretch

Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.

Exhale as you bend forward at the hips, lowering your head toward the floor while keeping your head, neck, and shoulders relaxed.

Wrap your arms around the backs of your legs and hold anywhere from 45 seconds to 2 minutes.

Bend your knees and roll up when you're done.

Piriformis Stretch

The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Its primary role is external rotation.

Sit on the floor with both legs extended in front of you.

Cross your right leg over your left, and place your right foot flat on the floor.

Place your right hand on the floor behind your body.

Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.

Lunge With Spinal Twist

Start by standing with your feet together.

Take a big step forward with your left foot.

Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.

Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.

Hold for 30 seconds to 2 minutes.

Repeat on the other side.

Triceps Stretch

The triceps stretch—one of the most popular upper-body stretches—loosens up the muscles on the back of your upper arms, making it great to do after a chest or shoulders workout.

Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.

Bend your right elbow and reach your right hand to touch the top middle of your back.

Reach your left hand overhead and grasp just below your right elbow.

Gently pull your right elbow down and toward your head.

Switch arms and repeat.

Figure Four Stretch

Lie on your back with your feet flat on the floor.

Cross your left foot over your right quad.

Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.

When you feel a comfortable stretch, hold there.

Hold for 30 seconds to 2 minutes.

Switch sides and repeat.

90/90 Stretch

Sit with your right knee bent at 90 degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.

Let your leg rest flat on the floor.

Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.

Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you're super tight.

Hold for 30 seconds to 2 minutes.

Repeat on the other side.

Frog Stretch

Most of us sit and cross our legs, which can lead to tight hips and result in lower-back pain. This stretch directly target tights spots in the hips/groin and is especially useful for runners.

Start on all fours.

Slide your knees wider than shoulder-width apart.

Turn your toes out and rest the inner edges of your feet flat on the floor.

Shift your hips back toward your heels.

Move from your hands to your forearms to get a deeper stretch, if possible.

Hold for for 30 seconds to 2 minutes.

Butterfly Stretch

Sit tall on the floor with the soles of your feet together, knees bent out to the sides.

Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.

If you're too tight to bend over, simply press your knees down.

Hold this stretch for 30 seconds to 2 minutes.

Seated Shoulder Squeeze

Sit on the floor with your knees bent and feet flat on the floor.

Clasp your hands behind your lower back.

Straighten and extend your arms and squeeze your shoulder blades together.

Do this for 3 seconds and then release. Repeat 5 to 10 times.

Side Bend Stretch

Kneel on the floor with your legs together, back straight, and core tight.

Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).

Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.

Keep your hips facing forward.

Hold this stretch for 30 seconds to 2 minutes.

Repeat on the other side.

Lunging Hip Flexor Stretch

Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.

Lean forward, stretching your left hip toward the floor.

Squeeze your butt; this will allow you to stretch your hip flexor even more.

Hold for 30 seconds to 2 minutes.

Switch sides and repeat.

Knee to Chest Stretch

Lie on your back with both legs extended.

Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.

Hold for 30 seconds to 2 minutes.

Repeat on the other leg.

Seated Neck Release

Relieving tension in your neck can make a positive impact on the rest of your upper body, from your shoulders to your spine.

Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.

Drop your left ear to your left shoulder.

To deepen the stretch, gently press down on your head with your left hand.

Hold for 30 seconds to 2 minutes.

Lying Quad Stretch

A quad stretch is one of the most popular lower-body stretches, especially if you've just done a cardio workout like running or cycling. The lying-down version, as opposed to the typical standing variation, takes balance out of the equation.

Lie on one side.

Keep your bottom leg straight and bend your top knee so your foot is by your butt.

Hold your top foot with your hand, pulling it toward your butt.

Keep your hips stable so you're not rocking back as you pull.

Hold for 30 seconds to 2 minutes.

Switch sides and repeat.