Stretching Exercise Examples
Shoulder Stretch • Stand upright with feet shoulder-width apart.
• Place your right arm, parallel with the ground across the front of your chest.
• Bend the left arm up and use the left forearm to bring the right arm gently closer to the chest.
• In this position you should feel the stretch in the shoulder.
• Hold the stretch for 8-10 seconds and release.
• Ensure that your knees are slightly bent throughout the stretching exercise.
• Repeat the exercise with the other arm
Chest Stretch
• Stand upright with feet slightly wider than shoulder-width apart.
• Hold you arms straight out in front, parallel with the ground and the palms of the hand facing forward.
• Move the arms in an arc at shoulder height as far as is comfortably possible.
• In this position you should feel the stretch through your chest.
• Hold the stretch for 8-10 seconds and release.
• Ensure that your knees are slightly bent throughout the stretching exercise.
Side Bends
• Stand upright, feet shoulder-width apart with hands resting on the hips.
• Bend slowly to one side, come back to the vertical position and then bend to the other side.
• Do not lean forwards or backwards and keep the knees slightly bent throughout the exercise.
• You should feel the stretch down your side.
• Hold the stretch for 8-10 seconds and release.
Thigh Stretch
• Stand tall with your feet twice shoulder width apart.
• Turn both feet and face to the right.
• Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical.
•Gradually lower the body, keeping your back straight.
• You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg
• Hold the stretch for 8-10 seconds and release.
• Repeat by turning and facing to the left
Adductor Stretch
• Stand tall with you feet twice as wide as your shoulder width apart.
• Bend the right leg and lower the body, keeping your back straight throughout.
• You arms can be used to balance during the stretch.
• Hold the stretch for 8-10 seconds and release.
• You will feel the stretch in the left leg adductor.
• Repeat the stretch with the left leg.
Quad Stretch
• Lie on the floor front first, resting your forehead on your right hand.
• Press your hips firmly into the floor and bending your left leg bring your left foot up and take hold of it with your left hand.
• Gently ease your left foot down towards your buttocks.
• You will feel the stretch along the front of the thigh.
• Hold the stretch for 8-10 seconds and release.
• You will feel the stretch along the front of the thigh.
• Repeat the stretch with the right leg
• Repeat this stretch for a further two repetitions.
Hamstring Stretch
• Sit on the ground with both legs straight out in front of you pressed against the floor.
• Place the sole of the left foot up against knee of the right leg so the left knee is bent.
• Throughout the exercise keep the straight leg relaxed.
• Slowly lean forward bringing your chest down towards your knees making sure that you are keeping your back straight.
• You will feel the stretch in your right leg as you lean further forwards.
• Hold the stretch for 8-10 seconds and release.
• Repeat with the other leg.
• Repeat this stretch for a further two repetitions.
If you are serious about stretching why not think about getting an exercise mat. The exercise mat will make your stretching routine more comfortable and give you a safe non slip surface to work on.
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