Stretching does lots of good things for your body. When you stretch before and after a workout, it reduces your risk of injury. It increases your flexibility and balance—allowing you to move more easily. It can improve your posture. And, it can make you feel better and help you to relax.
Here we list several healthful stretching exercises:
Before you begin these exercises, remember:
- Always warm up your muscles for five minutes before stretching. Good warm-ups include walking slowly, jogging in place, and riding an exercise bike.
- Do stretching exercises slowly and with control. Breathe out as you start the stretch and then, breathe normally during it.
- Never bounce or force during a stretch.
- Do each stretch three to five times on each side.
- You should feel only gentle tension, never pain.
Make a choice from the “Select A Stretch” list to learn about some basic stretches. Try them before and after you do a physical activity, or whenever you feel stiff and want to loosen up.
Neck Bends
Shoulder Circles
Wrist Stretch (extension)
Wrist Stretch (flexion)
Tricep Stretch
Chest Stretch
Standing Hip Stretch
Standing Thigh Stretch
Standing Heel Stretch
Neck Bends
Tilt your head gently toward one shoulder, keeping your shoulders level and your face pointed straight ahead. Hold for five seconds, then tilt your head toward the other shoulder, and hold for five seconds.
Repeat five times on each side.
Shoulder Circles
In a smooth motion, make a circle with your shoulders: Raise them up toward your ears, pull them together behind you, lower them to a resting position, and then roll them forward.
Repeat 10 times.
Wrist Stretch (extension)
Extend your right arm in front of you with your palm down and your elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, gently pull your right palm toward you. Hold for 20 seconds.
Repeat three to five times with each arm.
Wrist Stretch (flexion)
Extend your right arm in front of you with your palm up and your elbow straight. Point your fingertips toward the floor by bending at the wrist. Using your left hand, gently pull the back of your right hand toward you. Hold for 20 seconds.
Repeat three to five times with each arm.
Tricep Stretch
Place your right hand behind your head with your palm facing your head. With your left hand, grasp your right elbow and pull downward, until you feel a stretch in the back of your right arm. Hold for 20 seconds.
Repeat three to five times with each arm.
Chest Stretch
Stand against a wall, facing the wall. Raise your right hand out to your side at chest height with your palm against the wall. Turn your body toward the left, away from the wall and your extended arm, until you feel a stretch. Hold for 20 seconds.
Repeat three to five times with each arm.
Standing Hip Stretch
Stand two to three feet from the wall with your right side facing the wall. Brace yourself with your right hand. Cross your left leg in front of your right. Let your right hip lean toward the wall. Bend to the side at the hip, not the waist.
Standing Thigh Stretch
While standing, grasp your right ankle with your right hand and pull it toward your right buttock. Keep your stomach muscles tight; don’t arch your back.
Standing Heel Stretch
Face the wall with your right foot ahead of your left, your toes straight ahead. Bend your right knee, press your hips forward, and lean into the wall. Keep both heels down, your left leg straight, and your right knee over your ankle.
