Start the Guide
How to Stretch
I'm no expert. Stretch with caution. Breathe. Think "longer". No pain, no gain, unless you feel like crying, then you should stop. Do at own risk and don't strain your muscles. Comment for help.
Light stretching for warmup. More stretching after exercise. Cold stretching is harder but theoretically helps gain more flexibility. Hold positions for 10 secs. Stretch both sides. Watch entire video
Lunge! Keep hips facing forward, knee over heel, and back leg straight. When you bend back knee try and keep hips in lower position as you straighten your leg. For front of leg and hamstrings
Spider stretch. Rock from side to side. For hips
Cobra, try and see if you can touch your head with your toes. For back and abs
Upper back stretch. Elbows should be right beside body. For upper back
Child pose. Butt on heels, armpits to the floor. For shoulders
Bring hands together. Draw a line until you reach your heels. For back and shoulders
Clasp hands behind back and let hang. For shoulders
Hamstrings!! Bend your legs, wrap arms around knees, keeping your stomach on your quads, straighten your legs. Remember, your stretching your hamstrings, not the back of your knees.
Seagull!! Keep hips facing forward. Try getting both hips on the ground, don't sit on your front foot. Don't do the last one if your not flexible enough. For glutes and hip flexer
Triangle sit. Try to get both sit bones on the ground. Twist both directions keeping back straight. For glutes and back
Hip release... Half lotus, or full lotus, then lay down. Keep your back arched.
Butterfly. don't pull toes up. Keep lower back pressed forward. For hips
Strattle. Keep toes pointed to the ceiling. Keep lower back pressed forward for a better stretch. For hips and legs
Side/back stretch. Keep foot in front of you at the center of your body.
Frog stretch. Feet together, hips on the ground. Try putting a pillow or something on your feet. For hips
Hamstring stretch. Bring knee to shoulder, try and straighten your leg keeping your knee there. Hold leg with both hands and push away from shoulder for 10 secs. Pull leg back in. Do each thing 3 time
Hamstrings. Sit bones to the ceiling, same idea as sitting down.
Standing lunge, bottom leg straight. On side, make sure leg on wall is slightly in front of you. For hips and hamstrings, this can help your splits.
Lower back release. If your lower back hurts you can just sit in the first position. If you feel most of the stretches in your lower back you should do this. It helps balance your back out.
Splits, hips forward, front leg straight back with top of foot on the ground. If your front leg is stopping you, stretch your hamstring, if your back leg is stopping you, do the standing lunge.
Splits letting gravity do the work and pillows support your weight. For hamstrings and hips
IT band stretch. Think about lengthening the side of your leg. Yeah, I know, it's a weird stretch. This helps knee pain. This muscle is hard to stretch, another option is to roll it out.
Quad stretch. Knees together and body straight.
Calf stretch. Bend and straighten leg
Check out other guides by this author!