stretching exercises

Total body stretching exercise without any equipment

Ab stretches

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Abductors

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Groin

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Arms stretching

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Calf stretches

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Chest stretches

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Glute stretches

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Hamstring stretch

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Lats stretches

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Lower back stretches

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Middle back stretches

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Neck stretches

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Quadriceps stretches

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 Shoulders stretch

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Shoulders stretch

Arm Circles

EXECUTION

• Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
• Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
• Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Tip: Ten second movements equal one set and each circle equals one repetition.
Variations: As you get stronger you can use some light resistance.

Elbow Circles

EXECUTION

• Sit or stand with your feet slightly apart.
• Place your hands on your shoulders with your elbows at shoulder level and pointing out.
• Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

Seated Front Deltoid

EXECUTION

• Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
• Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
• Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.

Shoulder Circles

EXECUTION

• With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
• Reverse direction. You can do this exercise alternating shoulders or both at the same time.

Shoulder Raise

EXECUTION

• Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

Shoulder Stretch

EXECUTION

• Reach your left arm across your body and hold it straight.
• With your right hand, grasp your left elbow and pull it across your body towards your chest.

Side Wrist Pull

EXECUTION

• This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
• Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint. Switch sides.

Upward Stretch

EXECUTION

• Extend both hands straight above your head, palms touching.
• Slowly push your hands up and back, keeping your back straight.

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Quadriceps stretches

All Fours Quad Stretch

EXECUTION

• Start off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
• Use your hand to hold the foot or ankle, keeping the knee fully flexed, stretching the quadriceps and hip flexors.
• Focus on extending your hips, thrusting them towards the floor. Hold for 10-20 seconds and then switch sides.

Frog Hops

EXECUTION

• Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
• Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.

Iron Crosses (stretch)

EXECUTION

• Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
• To begin, flex one knee and bring that leg across the back of your body, attempting to touch it to the ground near the opposite hand.
• Promptly return the leg to the starting postion, and quickly repeat with the other leg. Continue alternating for 10-20 repetitions.

Kneeling Hip Flexor

EXECUTION

• Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
• Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.

Looking At Ceiling

EXECUTION

• Kneel on the floor, holding your heels with both hands.
• Lift your buttocks up and forward while bringing your head back to look up at the ceiling, to give an arch in your back.

On Your Side Quad Stretch

EXECUTION

• Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
• Bend your left knee behind you and hold your left foot with your left hand. To stretch your hip flexor, press your left hip forward as you push your left foot back into your hand. Switch sides.

One Half Locust

EXECUTION

• Lie facedown on the floor.
• Put your left hand under your left hipbone to pad your hip and pubic bone.
• Bend your right knee so you can hold the foot in your right hand.
• Lift the foot in the air and simultaneously lift your shoulders off the floor. This also stretches the right hip flexor and the chest and shoulders. Switch sides. If it doesn't bother your back, you can try it with both arms and legs at the same time.

Rear Leg Raises

EXECUTION

• Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
• Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

Sit Squats

EXECUTION

• Stand with your feet shoulder width apart. This will be your starting position.
• Begin the movement by flexing your knees and hips, sitting back with your hips.
• Continue until you have squatted a portion of the way down, but are above parallel, and quickly reverse the motion until you return to the starting position. Repeat for 5-10 repetitions.

Standing Hip Flexors

EXECUTION

• Stand up straight with the spine vertical, the left foot slightly in front of the right.
• Bend both knees and lift the back heel off the floor as you press the right hip forward. You can't get a thorough, deep stretch in this position, however, because it's hard to relax the hip flexor and stand on it at the same time. Switch sides.

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Neck stretches

Chin To Chest Stretch

 EXECUTION

• Get into a seated position on the floor.
• Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds.

Side Neck Stretch

EXECUTION

• Start with your shoulders relaxed, gently tilt your head towards your shoulder.
• Assist stretch with a gentle pull on the side of the head.

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Middle back stretches

Middle Back Stretch

EXECUTION

• Stand so your feet are shoulder width apart and your hands are on your hips.
• Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

Spinal Stretch

EXECUTION

• Sit in a chair so your back is straight and your feet planted on the floor.
• Interlace your fingers behind your head, elbows out and your chin down.
• Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
• Return to upright position and then repeat for your other side.

Upper Back Stretch

EXECUTION

• Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.

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Lower back stretches

Cat Stretch

EXECUTION

• Position yourself on the floor on your hands and knees.
• Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
• Hold for 15 seconds.

Child's Pose

EXECUTION

• Get on your hands and knees, walk your hands in front of you.
• Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
• Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Crossover Reverse Lunge

EXECUTION

• Stand with your feet shoulder width apart. This will be your starting position.
• Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
• After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

Dancer's Stretch

EXECUTION

• Sit up on the floor.
• Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
• Place your left arm on your right leg and your right hand on the floor.
• Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.

Hug Knees To Chest

EXECUTION

• Lie down on your back and pull both knees up to your chest.
• Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
• Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

Pelvic Tilt Into Bridge

EXECUTION

• Lie down with your feet on the floor, heels directly under your knees.
• Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
• To go into a bridge, lift the entire spine except the neck.

Standing Pelvic Tilt

EXECUTION

• Start off with your feet hip-distance apart.
• Bend your knees slightly to keep them soft and springy.
• You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.

Superman

EXECUTION

• To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
• Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
• Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
• Repeat for the recommended amount of repetitions prescribed in your program.

Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.

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Lat stretches

Chair Lower Back Stretch

EXECUTION

• Sit upright on a chair.
• Bend to one side with your arm over your head. You can hold onto the chair with your free hand.
• Hold for 10 seconds, and repeat for your other side.

Dynamic Back Stretch

EXECUTION

• Stand with your feet shoulder width apart. This will be your starting position.
• Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

One Arm Against Wall

EXECUTION

• From a standing position, place a bent arm against a wall or doorway.
• Slowly lean toward your arm until you feel a stretch in your lats.

Side-Lying Floor Stretch

EXECUTION

• First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
• Straighten your right leg and rest the right foot on the floor behind your left. Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body. Switch sides.

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Hamstring stretch

90/90 Hamstring

EXECUTION

• Lie on your back, with one leg extended straight out.
• With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
• Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
• Repeat for 10-20 repetitions, and then switch to the other leg.

Front Leg Raises

EXECUTION

• Stand next to a chair or other support, holding on with one hand.
• Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

Hamstring Stretch

EXECUTION

• Lie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
• Loop a belt, band, or rope over the ball of your foot. This will be your starting position.
• Pull on the belt to create tension in the calves and hamstrings. Hold this stretch for 10-30 seconds, and repeat with the other leg.

Leg-Up Hamstring Stretch

EXECUTION

• Lie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
• Extend the other leg in the air. If you're tight, you wont be able to straighten it. That's okay. Extend the knee so that the sole of the lifted foot faces the ceiling (or as close as you can get it).
• Slowly straighten the legs as much as possible and then pull the leg toward your nose. Switch sides.

Runner's Stretch

EXECUTION

• It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
• Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
• Place your hands on either side of your front leg. To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor. You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

Seated Floor Hamstring Stretch

EXECUTION

• Sit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
• Lean forward from your hips and reach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.

Seated Hamstring

EXECUTION

• In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
• Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
• Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

Split Squats

EXECUTION

• Being in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
• As you descend, immediately reverse direction, standing back up and jumping, reversing the position of your legs. Repeat 5-10 times on each leg.

Standing Toe Touches

EXECUTION

• Stand with some space in front and behind you.
• Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds.

The Straddle

EXECUTION

• Begin in a seated, upright position. Start by extending your legs in front of you in a V.
• With your hands on the floor, lean forward as far as possible. Hold for 10 to 20 seconds.

Upper Back-Leg Grab

EXECUTION

• While seated, bend forward to hug your thighs from underneath with both arms.
• Keep your knees together and your legs extended out as you bring your chest down to your knees. You can also stretch your middle back by pulling your back away from your knees as your hugging them.

World's Greatest Stretch

EXECUTION

• This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.
• Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch.
• After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to re-position your rear leg to do so. Hold for 10-20 seconds, and then repeat the entire sequence for the other side.

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