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- Standing calf stretch. Place your hands on a wall or fixed surface and step back with one foot. Turn the toes of your back foot inward slightly and press your heel into the ground to feel a stretch in the calf of the back leg.
- Standing or seated inner thigh stretch. Standing: Stand with feet wider than hip width apart and toes facing straight ahead. Lunge to one side by bending the knee and sitting the hips back, keeping the other leg straight.
- Standing or seated hamstrings stretch. Standing: Place one heel out in front, with your toes up, and keep that leg straight as you sit your hips back like you’re sitting in a chair.
- Standing or lying down quad stretch. Standing: Hold onto a chair, wall, or counter top for balance as you bend one knee and grab the foot behind you. Squeeze your glutes and bring your stretching leg back until your thighs are even.
- Cobra Pose
- Cat-Cow Pose
- Seated Side-Straddle Stretch
- Bridge Pose
- Swiss Ball AB Stretch
- Seated Inner Thigh Stretch
- Single Heel Drop Stretch
- Standing Quad Stretch
- Forward Lunge
- Reclined Pigeon Pose
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Cobra Pose is a beginner-friendly yoga pose. It might help alleviate lower back painand strengthen your abs. To do Cobra Pose: 1. Start from a prone position. 2. With palms flat and positioned beneath your shoulder blades, lift your upper body and head off the floor. 3. Pushing from your hands, bring your head and upper body as high as they’ll go. ...
Cat-Cow Posehelps strengthen your core muscles while stretching the neck, spine, and shoulders. To do Cat-Cow Pose: 1. Start in Table Pose (on your hands and knees). Your spine should be neutral. 2. Lift your head, relax those shoulders so they fall away from your ears, and look straight ahead. 3. Curve your spine outward on an exhale. This means t...
The seated side-straddle stretch unlocks flexibility in your abs and back. Part of the seated side-straddle magic comes from extending your arms overhead. This engages and opens your chest, ribs, and shoulders. To do a seated side-straddle stretch: 1. Sit on the floor with your legs splayed in front of you as wide as possible without being uncomfor...
Bridge Poseis a yoga staple and one of the first back-bending positions yoga newbies learn. It opens up the spine, and regular practice of this stretch goes a long way toward achieving the bendy, flexible core. To do a Bridge Pose: 1. Lie flat on your back. 2. Bend your knees, hip distance apart. 3. Push on both feet on an inhale and allow the forc...
Incorporating a fitness ball into your stretching routine with a Swiss ball ab stretch works wonders for creating a flexible core. This stretch primarily hits your abs, and also gives your lower backa little work too. Plus, it’s beginner-friendly. How to do a Swiss ball ab stretch: 1. Balance a Swiss ball in the middle of your back. 2. Plant your f...
The seated inner thigh stretch — sometimes called the butterfly stretch — is one of the easiest ways to open and engage your inner thighs, hips, and groin. It’s one of the best ways to relieve the hip discomfort many get from spending hours sitting at a desk. To do a seated inner thigh stretch: 1. Start from a sitting position with your legs out in...
Known as the heel-drop calf stretch, this leg stretch opens up your calves. It can help increase flexibility from knee to toe. To do a single heel drop stretch: 1. Stand on a raised step or sturdy object. 2. Slightly bend your right knee and drop your right heel to the ground. 3. Hold the stretch for up to 30 seconds. 4. Repeat 2–3 times on each si...
The standing quad stretch is a running mainstay. They’re super easy even by the standards of this beginner-level list. Plus, you can do them just about anywhere. To do a standing quad stretch: 1. Stand tall with your spine aligned. 2. Raise your right heel toward your butt. 3. Stand up straight and try to point your right knee directly down toward ...
Whether you’re bulking, cutting, or just trying to improve overall fitness, lungesare where it’s at. Lunging calf stretches go a long way in building foundational muscle memory that can be built on in tailored goal-specific training involving complex and/or weighted lunges. To do a runner’s lunge: 1. Start in a plank position with both hands plante...
While the reclined Pigeon Pose is primarily used to stretch the hips and lower back, it can also help release tight hamstrings. Why would you want more flexible hammies? Well, according to studies like this 2019 study, flexible hamstrings could combat posture issues and general muscle pain. An earlier study in 2015also linked tight hamstrings to lo...
Learn how to stretch your core, arms, back, hips, and legs with these easy and effective exercises. Whether you want to touch your toes, reduce injury, or improve posture, these stretches can help you achieve your goals.
- Tom Russell
- Stretching safely. Before stretching, warm up with 5 to 10 minutes of light activity. Better yet, stretch after a workout. Keep stretches gentle and slow.
- Calf stretch. The calf muscle runs along the back of your lower leg. To stretch the calf muscles: Stand at arm's length from a wall or a piece of sturdy exercise equipment.
- Hamstring stretch. The hamstring muscle runs along the back of your upper leg. To stretch the hamstring muscles: Lie on the floor near the outer corner of a wall or a door frame so that your left leg is next to the wall.
- Quadriceps stretch. The quadriceps muscle runs along the front of your thigh. To stretch the quadriceps muscles: Stand near a wall or a piece of sturdy exercise equipment for support.
Oct 4, 2023 · Today, you’re going to learn how to stretch. If your warm-up is the appetizer, and your strength-based workout is the main course, then a post-workout stretching routine is the dessert (sorry for making you think about Creme brulee). In this guide, we’ll cover it all (click to get to those sections):
