Stretching

Published Jun 6, 2025

Good safe stretching exercises can improve flexibility, reduce pain, and maintain mobility. Here's a breakdown of some effective stretches:

 

Upper Body:

 

  • Shoulder rolls:

    Gently rolling your shoulders forward and backward can increase flexibility and range of motion.

     

  • Neck stretch:

    Gently tilting your head to each side and looking up and down can help improve neck flexibility.

     

  • Triceps stretch:

    Reach one arm overhead, bend the elbow, and gently pull the elbow down towards your back with the opposite hand, feeling the stretch in the triceps.

     

  • Arm across chest stretch:

    Reach one arm across your chest and gently pull it towards your chest, feeling the stretch in the shoulder and upper back.

     

  • Chest stretch:

    Interlace your fingers behind your back and gently lift your arms, feeling the stretch in your chest.

     

Lower Body:

 

  • Knee-to-chest stretch:

    Sit with legs extended, bend one knee and pull it towards your chest, holding for 10-15 seconds, then repeat on the other side.

     

  • Hamstring stretch:

    Sit with legs extended, reach for your toes, and hold for 10-15 seconds.

     

  • Calf stretch:

    Stand facing a wall, place your hands on the wall, lean forward, and keep your heels on the floor, holding for 10-15 seconds.

     

  • Quad stretch:

    Stand tall, reach back and grasp your ankle, gently pull your heel towards your glutes, holding for 10-15 seconds.

     

  • Hip flexor stretch:

    Kneel on one knee, keeping the other foot planted.

    Gently lean forward and hold for 10-15 seconds.

     

Other:

 

  • Standing side stretch:

    Stand with feet hip-width apart, raise your arms overhead, and gently lean to one side, holding for 10-15 seconds, then repeat on the other side.

     

  • Doorway stretch:

    Stand in a doorway, brace your forearms against the doorframe, and lean forward to stretch your chest and shoulders.

     

  • Cat-cow stretch:

    Start on your hands and knees, arch your back like a cat, then gently dip your belly towards the floor like a cow, repeating this motion.