Stretching Examples

Learn simple stretches to build flexibility and reduce muscle tension with routines for shoulders, back, hips, and legs that take just minutes to complete.

Here are some beginner stretches to try. Over time, experiment with more advanced stretches and create a routine that lasts 10 to 15 minutes and can be done at least three times per week to improve flexibility, reduce muscle tension, and enhance overall mobility at any age.

1. Seated Knee, Ankle, Shoulder, and Back Stretch

   • Sit on the floor with your legs extended.

   • Grasp your toes and pull them slowly toward your knees to stretch the calf muscles.

   • Hold for 15-20 seconds and repeat 3-4 times.

2. Dynamic Arm Swings

   • Stand with your feet shoulder-width apart.

   • Swing your arms forward and backward in a controlled manner.

   • Perform 10-20 repetitions.

3. Leg Raises

   • Stand and raise one leg to the front, side, and back.

   • Perform 12 dynamic leg raises in each direction.

4. Wall Squats

   • Lean against a wall and slide down into a squat position.

   • Hold for 60 seconds and repeat 2 times.

5. Lower Back and Hamstring Stretch

   • Stand and bend forward at the hips, reaching for your toes.

   • Hold for 30-40 seconds and repeat 2 times.

6. Hip Mobilization

   • Perform hip circles by standing on one leg and moving the other leg in a circular motion.

   • Do 10 circles in each direction.

7. Shoulder Mobilization

   • Stand and perform shoulder circles, moving your shoulders forward and backward.

   • Do 10 circles in each direction.

8. Trunk Mobilization

   • Stand with your feet shoulder-width apart and twist your torso from side to side.

   • Perform 10-20 repetitions.

9. Couch Stretch

   • Kneel on the floor with one foot in front and the other foot resting on a couch or chair behind you.

   • Push your hips forward to stretch the hip flexors.

   • Hold for 30-40 seconds and repeat 2-3 times.

10. Deep Squat Hang-Out

    • Squat down as low as you can with your feet flat on the floor.

    • Hold the position for 30-40 seconds and repeat 2-3 times.

11. Rotator Cuff Mobilization

    • Stand and perform internal and external rotations of the shoulder with a light resistance band.

    • Do 10-15 repetitions for each shoulder.

12. Spine Mobilization

    • Sit on the floor with your legs extended and twist your torso to one side, placing your hand on the opposite knee.

    • Hold for 15-20 seconds and repeat 3-4 times on each side.

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