Contents
Stretching Basics
Stretching Safety
Breathing Methods for Stretching
Assisted Stretches
Stretching Exercises
Neck Stretches
Back Stretches
Shoulder Stretches
Hip and Side Stretches
Arm and Leg Stretches
Full-Body and Relaxation Stretches
Stretching Sequences
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Stretching Safety
As with any type of exercise, stretching without heeding a few basic safety guidelines can result in serious injury. Here are some safety pointers to keep in mind as you stretch:
- Warm up.
- Take it slowly.
- Pay attention to pain.
- Use good form.
- Cool down.
- If in doubt, ask your doctor.
Warm Up
Just as stretching before exercise is essential to prevent injuries, warming up before stretching helps muscles loosen and protects tight muscles from excessive strain. Warming up before stretching helps:
- Prevent injury
- Promote greater flexibility
- Stretch muscles more deeply, fully, and with less pain
Sample Warmup Activities
Your stretching warmup should take five minutes and consist of one or more of the following activities:
- Brisk walking
- Running in place
- Jumping jacks
- Jumping rope
Take It Slowly
Beginners often assume that stretching is easy because it involves slow, deliberate movements. They skip warming up, jump ahead to advanced stretches, and end up with injuries. To avoid making this mistake, approach stretching just as you would any other new form of exercise:
- Proceed at a comfortable pace: Stay within your comfort zone, even if your pace feels slow at first.
- Be patient with your body: Expect to build up your stretching strength, flexibility, and endurance over time, not after just a few workouts.
- Never force movements: If your body can’t seem to extend as deeply into a stretch as you’d like it to, don’t push it. Instead, try to extend just a bit more deeply into that stretch each time you practice. With time, you’ll achieve the desired result.
Pay Attention to Pain
When stretching, it’s important to be able to recognize the difference between “good” pain and “bad” pain.
- Good pain: This natural feeling of stretching muscles comes on gradually as you extend into a stretch and goes away quickly after you complete the stretch.
- Bad pain: This pain comes on strong and suddenly and doesn’t ease right away after you finish the stretch.
If you follow the guidelines for each stretching exercise in this chart carefully and work out at a comfortable pace, you should never feel bad pain when stretching. If you do feel bad pain, you’ve overexerted yourself. If this happens, stop the stretch gently and take a break.
Use Good Stretching Form
When you stretch, always move in smooth, controlled motions. Never jerk or bounce, as these sudden movements can strain or even tear muscles. The following tips will help ensure that you perform every stretch to get the maximum benefit while minimizing your risk of injury.
Tip |
Benefit |
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Never crank back your neck or crunch your chin to your chest. |
Prevents neck and shoulder strain |
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Pull your belly button inward and upward toward your spine. |
Supports the lower back and strengthens the abs |
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As you perform each stretch, gently contract the muscles you’re stretching. |
Facilitates deeper stretches and also
protects muscles from overstretching
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Breathe deeply and never hold your breath during stretches. |
Increases flexibility, oxygen intake, and overall energy |
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Hold each stretch for as long as you can without feeling strained when fully extended. Try to hold each stretch for at least 20–30 seconds. |
Allows muscles to lengthen to accommodate the stretch, develops the flexibility and strength that advanced stretches require |
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Work the left and right sides of your body evenly, rather than favoring your stronger side. |
Promotes coordination, balance, and body symmetry, helps align the spine |
Cool Down
Cooling down after you finish your stretching session is as important as warming up before you begin. Your cooldown should last at least five minutes and should consist of a series of basic, gentle stretches (such as neck rolls) and end with a full-body stretch followed by a relaxation stretch. All of these stretches are explained in the Stretching Exercises section of this guide.
If in Doubt, Ask Your Doctor
Nearly all healthy people should be able to practice stretching safely. Nonetheless, if you have any questions or doubts about your fitness level or whether you should be starting a new exercise program, consult your doctor. In particular, consult a doctor before starting a stretching program if:
- You have any history of medical problems involving bones, muscles, tendons, or ligaments
- You’re pregnant or breastfeeding
- You’re over age 65
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