Stretching

Stretching

Stretching has several benefits. For starters, it helps prevent falls and injuries by warming up muscles, joints and connective tissues. A good stretch point may feel a little uncomfortable, but it shouldn’t be painful. Whether an entire stretching routine on its own or a stretch before and after exercising, it can also help improve:

• Flexibility
• Balance
• Speed
• Strength
• Endurance
• Range of motion

Stretching Videos:

Beginners Stretching Exercises for General Flexibility – 10 MIN ROUTINE – These safe beginners stretches help improve general flexibility. This stretching exercise routine is ideal for beginners starting out with gentle stretches of the major muscle groups for home exercise – by Michelle Kenway

Stretching Exercises for Beginners & Seniors // Standing & Seated Workout for Flexibility & Mobility – 25-minute video perfect for everyone including seniors and beginners. It takes time to gain flexibility and see results. – by SeniorShape Fitness 

10 Minute Beginner Full Body Stretch – Standing or seated stretches – by Bob & Brad

13 min. Full Body Stretch Routine For Tight Muscles| Beginner Friendly – Build Muscle & Sculpt Your Body by Toni Mitchell

15 min DAILY STRETCH ROUTINE | Flexibility, Relaxation and Muscle Recovery – for flexibility, relaxation and muscle recovery. Do this sequence after your workout or on your rest day. Intervals will be 30-40 seconds per movement. – by fitbymik

Stretching Exercises: 

Dynamic Shoulder Rolls

• Start by standing tall with your feet firmly on the ground.
• Lifting both of your arms, slowly roll your shoulders forward in a circular motion. Do this for 10 seconds.
• Repeat this process in the opposite direction by rolling your shoulders backward for 10 seconds.

Active Neck Stretch

• Start with your spine straight and your head looking forward.
• While looking straight ahead, lower your right ear to your right shoulder. Hold this stretch for 10 seconds.
• Return to the upright position, and then lower your left ear to your left shoulder. Hold this stretch for 10 seconds.
• Repeat three times on both sides.

Static Shoulder Stretch

• While looking straight ahead, bring your right arm straight across your chest (as if you’re reaching out for an object on the other side of your left arm).
• Place your left hand on your right elbow and gently press into the stretch.
• Hold this position for 20 seconds and then repeat this process in the opposite direction.

Static Triceps Stretch

• Raise your right arm above your head.
• Bend your right arm so your right hand is touching the back of your neck and reaching for the center of your back.
• With your left hand, gently press backward on your right elbow until you feel a deep stretch in your triceps and hold this position for 20 seconds.
• Relax and lower your arm, then repeat this process with your left arm.

Chest Stretch

• Clasp your hands behind your back with your palms facing up. 
• Pull your hands down and press your shoulder blades together. 
• Your chest should stick out. Hold for 10 to 20 seconds. 
• You should feel the stretch in your upper arms and chest.

Dynamic Hip Circles

• While standing with your feet hip-width apart, place your hands on either side of your hips.
• Gently rotate your hips in a circular motion, moving clockwise.
• Keep each circular motion small and controlled, focusing on warming or loosening up your hip joints.
• Do this for 10 seconds, then repeat this process by circling your hips in the opposite direction, counterclockwise.

Lower Back Hamstring Stretch

• Start by standing with your feet together, with one hand placed firmly on the back of a chair or countertop for support, and the other hand out in front of you.
• Keeping your back straight and your knees slightly bent, slowly lean forward from your hips.
• Reach toward the floor as far as you feel comfortable until you begin to feel the stretch in your lower back and hamstrings. Avoid pushing too hard to prevent injury.
• Hold this position for 20 to 30 seconds, while taking deep, relaxing breaths.
• Slowly return to standing position and then repeat this process two more times.

Seated Hamstring Stretch

• Start by sitting near the front edge of a chair with your feet flat on the floor.
• Extend one leg out in front of you and rest your heel on the floor while keeping your knee straight.
• Keeping your spine straight to avoid any unnecessary strain, gently lean forward from your hips (not your lower back) while reaching toward your extended toes. You should feel a gentle stretch along the back of your leg. If you feel pain, you’ve gone too far.
• Hold this stretch for 20 to 30 seconds while taking deep, relaxing breaths.
• Return slowly to an upright seated position and switch legs.
• Repeat this process twice for each leg.

Static Hamstring Stretch, lying down

• Lie down on your back and lift one leg off the floor.
• Clasp your hands behind your thigh and gently bring your leg toward your head (you can also loop a towel around your leg if you have difficulty clasping your hands).
• Hold this position for 20 seconds.
• Relax and lower your leg, then repeat this process with your other leg.

Dynamic Ankle Circles

• While in a seated position, lift your right leg.
• Keeping your leg straight, rotate your right foot in a circular motion for 10 seconds.
• Rotate that same foot in the opposite direction for 10 seconds, keeping your circles small and tight.
• Lower your right leg and repeat this process with your left ankle.
• For an added challenge, you can try to “spell the alphabet” by rotating and moving your ankles as if you’re painting each letter of the alphabet in the air. Move through the whole alphabet before repeating the process with the opposite ankle.

Static Calf Stretch

• Start in a standing position while facing a wall.
• Put your hands on the wall in front of you and step forward with one foot, so that your heel is on the ground and your toes are against the wall.
• Keeping your back leg straight, bend your front leg and lean forward so you feel a stretch in your back leg.
• Hold this position for 20 seconds.
• Switch legs and repeat.

Static Quadriceps Stretch, standing up

• Start in a standing position with your feet shoulder-width apart.
• Bend one knee, bringing your heel up toward your glutes.
• Reach back and hold the top of your foot or ankle with the hand on the same side. If you need extra support, you can brace yourself by holding onto a wall, chair or countertop with your other hand.
• Gently pull your foot toward your glutes, encouraging your knee to bend farther. 
• Keep your knees close together and your hips facing forward. You should feel a stretch along the front of your thigh.
• Hold this stretch for 20 to 30 seconds while taking deep, relaxing breaths.
• Slowly release your foot and return to a standing position.
• Repeat this process twice for each leg.

Hip Stretch

• Start by sitting firmly on a chair with your feet flat on the floor.
• Cross one leg so your ankle is placed on top of the opposite thigh, just above your knee. If this proves difficult on its own, you can use a stretch band for additional support.
• Gently pull the top knee toward your chest and the center of your body. You should feel a stretch in the hip and buttocks area of your crossed leg.
• Hold this position for 20 to 30 seconds while taking deep, relaxing breaths.
• Slowly release the stretch, returning to your starting position with your feet flat on the floor.
• Repeat this stretch twice for each leg.

Piriformis & Hip Stretch

• Start by sitting firmly on a chair with your feet flat on the floor.
• Cross one leg so your ankle is placed on top of the opposite knee, forming a figure-four shape with your legs.
• Gently lean forward by hinging from your hips, keeping your spine straight to avoid strain. As you lean forward, you should feel a stretch in your hip, piriformis muscle and glute areas of the crossed leg.
• For a deeper stretch, gently press down on the knee of your crossed leg.
• Hold this position for 20 to 30 seconds while taking deep, relaxing breaths.
• Slowly release the stretch, returning to your starting position with your feet flat on the floor.
• Repeat this stretch twice for each leg.