Stretching and Flexibility

Stretching is one of the basic components of a sound exercise program. Good flexibility is not only important for exercise, but also for daily activities such as bending down to put on socks or reaching overhead to grab a tool in your garage. Regular stretching should be a part of your daily exercise routine.

Flexibility is the ability to move a joint through its full range of motion.

Why Should I Stretch?

  • To improve joint range of motion
  • To improve muscle performance
  • To promote better circulation
  • To reduce the chance of muscular injuries
  • To help prevent muscle stiffness and soreness
  • To help reduce tension and to encourage relaxation
  • To help you develop better awareness of your body

When Should I Stretch?

  • To loosen your muscles, stretch after you warm-up but before you begin your physical activity.
  • To increase your flexibility and improve your range of motion, stretch after your physical activity.
  • Stretching can be done anytime, anywhere (as long as you’re warmed up). Aim to stretch most days of the week, especially after your activity, even if you don’t have time to exercise.

How Do I Stretch?

  • Stretch in a slow relaxed manner
  • Stretch until you feel a slight discomfort (not pain) in the muscle
  • Hold each stretch for at least 15-60 seconds
  • Don’t bounce
  • Repeat each stretch one or more times
  • Breathe normally

What Do I Stretch?

  • Focus on any area that is particularly tight
  • Focus on the muscles you are going to use or have used during your activity

Stretches

Chest: Pecs

Illustration of a chest pec stretch using a doorway

  • Grab both sides of doorway one inch below shoulder height. Lean forward until stretch is felt in chest. Keep back straight and feet shoulder width apart. 
  • Hold for 20-30 seconds. 
  • Repeat one or more times. 

Arms: Biceps

Illustration of a bicep stretch with arms behind you

  • With arms straight and fingers interlaced behind back, raise hands toward ceiling. 
  • Hold for 20-30 seconds. 
  • Repeat one or more times. 

Triceps Legs: Calves

Illustration of someone stretching their calf by leaning against a wall and their leg stretch behind them.

  • Place hands on wall and stagger feet two to three feet apart. Keep back leg straight with heel on floor. Lean into the wall until stretch is felt in calf. Repeat with other leg. 
  • Hold for 20-30 seconds. 
  • Repeat one or more times. 

Legs: Hamstring

Illustration of person laying on the ground with one leg stretched being held with their hands and stretching the groin

  • With head raised up and lower back slightly arched, tuck chin to chest and round back toward ceiling. Return to starting position. Hold the arched and round back positions briefly. 
  • Repeat one or more times. 

Legs: Quadriceps

Illustration of person laying on their side with leg stretch behind them

  • Lie on side with knees bent and hold top foot with same-side hand. Pull heel in toward buttock, keeping knees in line and hip pressed forward. 
  • Hold for 20-30 seconds. 
  • Repeat one or more times with each leg. 

Legs: Groin

Illustration of person sitting performing a hamstring stretch

  • Place soles of feet flat together. Gently lean forward and push down on knees with forearms. 
  • Hold for 20-30 seconds. 
  • Repeat one or more times. 

Back: Lumbar Extensors

Illustration of person performing a lumbar stretch

  • Grasp hands underneath knee joint and bring knee to chest. Repeat with other leg. 
  • Hold for 20-30 seconds. 
  • Repeat one or more times.