How to Stretch Your Arms, Legs, and Back

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In this guide, I will be showing you some basic stretches. Gaining flexibility will not only make your body feel great, but is a way to show off to your friends.

by Hannah Brenchley

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First you will need a nice open space. I am using my living room :)

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Pull your hair out of your face and put on comfortable, stretchy clothes.

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Now you will need to warm up your arm and leg muscles. Cold muscles are harder to work with and more painful to stretch. I usually run in place for a couple of minutes and do some forward arm circles.

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Start by stretching your hamstring by bending over. If this is painful, leave your hands on your calves and gently pull your chest to your knees.

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If this is easy, hold onto your toes and pull your chest to your knees.

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Now pull your arm across your chest. This stretches your shoulder and upper arm. Repeat with opposite arm.

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Now pull your arm over your head and grab your elbow, pulling it gently. This stretches your triceps. Repeat on opposite arm.

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Next we will stretch for a split. Go to a lunging position, right leg forward.

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Push your hips forward. Your knee should be right above your ankle. This will stretch your hip flexor.

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Straighten your front leg and pull your chest down to your knee. This will stretch your hamstring.

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Bend your front leg and pull up your back leg. This will stretch your quadriceps, and can be very painful if you are inflexible. Be gentle, but keep your hips forward.

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Repeat on the left leg. Hold each stretch for at least 30 seconds, longer if you want to gain flexibility faster.

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Now sit in a pike an point your toes. Grab your toes, ankles, or calves depending on your level of flexibility.

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Flex your feet and repeat. This can be painful, so be gentle.

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Sit in a straddle position and lean to your right, then left.

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Now reach to the middle.

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Now repeat the last two steps, but with flexed feet.

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Now sit up, and reach your hands behind you as far as you can, keeping your hands as close together as you can. This stretches your shoulders.

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Now turn your hands around. Point your elbows to the sky and push your shoulders to the ground. This also stretches your shoulders.

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Lie on the ground and bend your arms and legs, placing them as close to your but and shoulders as possible.

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Push up into a bridge. Hold it for 10 seconds, pushing your body over your shoulders. Repeat three times, rocking-and-rolling in a ball to release your muscles inbetween bridges.

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The most important part of stretching is not over-doing it. Never hold a stretch if it is painful, because you can strain/pull a muscle. However, mild pain is normal, so don't give up too easily.

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Repeat these stretches 2-3 times a day, and depending on your level of persistence, you could be sitting in your splits in as little as three weeks!

You're Done!

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