How To Do Stretching?

Stretching can be a great way to improve flexibility and prevent injuries, but it's important to approach it with caution. It's easy to accidentally cause injury while stretching, so it's important not to push yourself too hard. Always remember to stretch within your limits, take your time, and prioritize proper form over intensity.
Please read the FAQ to get additional information.

Here are examples of stretching exercises for the upper & lower body (note that the following list can be extended and the number of reps & hold duration can be adapted according to your situation):

Neck & back

Elephant Exercise

1. Stand up straight with your feet shoulder-width apart.
2. Slowly bend forward at your hips, keeping your legs straight and your hands hanging down towards the ground.
3. Place your hands flat on the ground in front of you, shoulder-width apart.
4. Walk with your hands out as far as you can while keeping your legs straight.
5. Stop when you feel a stretch in your hamstrings and lower back.
6. Hold the position for 5-10 seconds while taking deep breaths.
7. Walk with your hands back towards your feet, still keeping your legs straight.
8. Stand up slowly, vertebra by vertebra, and repeat the exercise 2-3 times.

Side Bends in Straddle

1. Start by sitting on the ground with your legs stretched out wide in a straddle position.
2. Keep your spine straight and your core engaged.
3. Reach your right arm up and over your head, bending sideways towards your left foot.
4. Try to keep your left hip on the ground and your right buttock firmly planted on the floor.
5. Hold the stretch for 5-10 seconds, feeling the stretch on the right side of your body.
6. Return to the starting position, sitting up tall with your arms at your sides.
7. Repeat the exercise 2-3 times on each side (right & left), taking deep breaths and maintaining good form throughout the movement.

Shoulder Girdle Stretch

1. Begin by standing up tall with your feet shoulder-width apart and your arms at your sides.
2. Lift your right arm straight up towards the ceiling, reaching as high as you can.
3. Bend your right elbow and let your right hand fall behind your neck.
4. With your left hand, reach behind your back and try to grasp your right elbow.
5. Gently pull your right elbow towards your left side, feeling the stretch in your right shoulder.
6. Hold the stretch for 5-10 seconds, taking deep breaths and focusing on relaxing the muscles in your right shoulder.
7. Release your right arm and return it to your side.
8. Repeat the exercise 2-3 times on each side (right & left), maintaining good posture and breathing deeply throughout the movement.

Chest

Wall Chest Stretch

1. Stand facing a wall with your arms extended out in front of you, palms flat against the wall.
2. Slowly lean forward until you feel a stretch in your chest muscles.
3. Hold for 3 seconds.
4. Do 3 reps by changing the height of your palm (high, medium, low) for each arm.

Doorway Stretch

1. Stand in a doorway with your arms out to the sides and bent at a 90-degree angle.
2. Place one hand on either side of the door frame, and lean forward to stretch your chest muscles.
3. Hold for 3 seconds.
4. Do 2 reps.

Hips

Pigeon Pose

1. Start in a tabletop position on your hands and knees.
2. Bring one knee forward and place it behind your wrist, with your ankle near your opposite hip.
3. Extend your other leg straight behind you, and hold for 5-10 seconds.
4. Repeat 3 times on each side.

Butterfly Stretch

1. Sit on the floor with the soles of your feet stuck together and your knees bent out to the sides.
2. Use your hands to gently press your knees towards the floor, feeling a stretch in your hips.
3. Hold on for 5-10 seconds
4. Do 10 reps.

Thighs

Quad Stretch

1. Stand with your feet hip-width apart.
2. Lift one foot towards your glutes, holding it with the same-side hand.
3. Press your hips forward to increase the stretch in your quadriceps muscle.
4. Hold for 3-5 seconds.
5. Repeat 5 times on each side.

Hamstring Stretch

1. Sit on the floor with your legs extended in front of you.
2. Lean forward and reach for your toes, keeping your legs straight.
3. Hold for 5-10 seconds, feeling the stretch in the back of your thighs.
4. Repeat 5 times.

Calves

Stretching calves exercise

1. You will require a step or stair.
2. Put your toes on the step holding a sturdy handrail or support.
3. Make sure to stretch the calf by pushing down your heel.
4. Do 15 reps for each leg.

Forearms

Forearms stretch exercise

1. Start by standing with your feet slightly apart.
2. Extend one arm with the palm facing upwards.
3. Grab the fingers of the outstretched hand and pull them downwards, while pushing the hand forward at the same time.
4. Repeat 10 times for each hand.