Stretching routine

Introduction

This is a basic stretching routine. It’s suitable for fitness beginners. You can use it after low intensity physical activities. Sometimes I perform this routine when I’m really short on time, because for me stretching usually takes at least 20 minutes. If you want to develop a more complicated stretching routine you should read the Upper body stretching exercises and Lower body stretching exercises articles in this section.

Guidelines

Hold each pose for 15 – 20 seconds or do 3 sets of 6-8 seconds.
Stretching can be unpleasant especially if you have never done it before, but it should never be painful. If you feel pain – stop immediately.
Use full range of motion in jour joints, but don’t put too much pressure on them.
Never perform a stretching routine when your muscles are cold. You should perform a stretching exercises routine in the end of a warm-up routine and/or after a workout.

You can perform the whole stretching routine or just some exercises for specific muscle groups. For example, after running you may perform stretching exercises for your legs only.

I usually do my stretching routine from top to bottom. That’s why this routine will start with basic stretching exercises for neck and shoulders and move down to chest, upper and lower back, hips etc.

Neck stretching exercises

Try to touch your shoulder with your ear. For extra resistance you can hold one hand against your head and gently pull. Don’t drop your chin down. Repeat for both sides.

Lower your chin towards your chest. Try to touch the top of your chest with your chin and hold the position. For extra resistance you may place your hands on the back of the head and gently push. If you have tense back muscles you may experience pulling sensation not only in the neck muscles but also in the upper and middle back region.

Slowly tilt your head backwards. Stop when your chin is raised up and the front of your neck is fully stretched.

Shoulder stretching exercise

Lift both arms up. Slide the palm of one hand down your back as low as you can. Use your other arm to slowly push it down. Shoulders tend to be very sensitive so don’t overdo it. Remember to switch arms.

Chest stretching exercises

Place your arm flat against a door frame or any other similar surface. Tighten your abdominals and keep your back straight. Slowly twist and push your upper body forward. Stop when you feel a good stretch in the chest region. You should vary the arm placement (higher and lower) so that you stretch your chest muscles from different angles. Repeat with the other arm

Upper back stretching exercise

Hold on to a door handle with both hands and let your upper body fall backwards. Arch your back and flex your legs till you feel your back muscles stretching. This will stretch upper back muscles and lats.

Lower back stretching exercise

Keep your legs straight and bend over. Try to touch your toes or place your palms on the ground if you’re flexible enough. For extra resistance you can grab your calves and pull your head toward your knees or hold dumbbells and let gravity help you.

Calves stretching exercise

Take the position shown in the photo. Straighten one leg as far out as you can and try to touch the ground with the heel. Push your body backwards and drive your heel into the ground to intensify the stretch.

Hamstrings stretching exercise

Place one leg on a chair or any other elevated surface. Lean forwards and reach with your arms towards your toes. Keep the support leg straight and its foot pointing forward. Repeat with the other leg.

Posterior chain stretching exercise

Lie on your back with arms spread to both sides. Lift one leg up and lower it down over the other side of your body. Try to touch the fingers of the opposite hand with your toes. Your level of flexibility will determine how far and how low to the ground you will be able to move the leg. Repeat with the other leg.

Conclusion

Remember this is a basic stretching routine. If it‘s not enough for you – check out my other articles about more advanced and specific stretching exercises for different body parts and muscle groups.