How to Stretch

Co-authored by Monica Morris

Last Updated: June 24, 2024 Approved

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Stretching correctly will increase your flexibility and reduce the risk of you getting injured when exercising or going about your daily life. Start with some very basic stretches if you're a beginner. Work on stretches when your muscles are warmed up, such as after you've been exercising or at least walking around a bit. You can do these stretches every day for increased flexibility or just 3-4 times a week. If you're more advanced, try stretches that target individual muscles and areas of your body.

Part 1

Part 1 of 3:

Trying Basic Stretches for Increased Flexibility

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Bend backward slightly while standing to stretch your back. Put your hands on your lower back. Tilt your self back at the waist, lengthening the muscles. Make sure to keep your knees straight while doing this stretch. After a couple of seconds, return to the starting position.^{[1]
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- Repeat this stretch 2-10 times. This is a good stretch for back pain.
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Stretch your back while lying on your stomach. Good news! You get to lie down for this stretch. Get down on your stomach with your arms to your sides and turn your head to one side; that's it for the first part of this stretch. Just relax. Then, after a few minutes, move your arms so your elbows are still at your side but you're balanced on your forearms. Lift up the top half of your body like a seal, resting on your elbows and forearms. Stay in this position for 5-30 seconds, breathing slowly as you do.^{[2]
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- Try 1-10 reps for this exercise. Stay as relaxed as possible.
- This exercise is also good for back pain.
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3
Do a standing side stretch to work on your whole body at once. Place your feet together on the floor. Bring your hands together and extend them upwards straight above your head, breathing in as you do. Tilt your body to the right side at your waist and hold this position as you breathe in and out 5 times. Do the same on the other side. It's okay if you can't tilt very far right now. You'll get there!^{[3]
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- One repetition is often enough, but you can do it multiple times if you prefer.
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Monica Morris
ACE Certified Personal Trainer
Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.

Monica Morris
ACE Certified Personal Trainer

Remember to stretch your neck, as well. When you're streching, make sure you work everything from your ankles all the way to your shoulders, especially your neck. First, stretch your ear to your shoulder on each side. Then, rotate your neck as if you're watching a shooting star, first one way, then the other.
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Touch your toes from a chair to stretch your upper body, back, and legs. Sit up straight in a chair. Tilt your upper body forward until your chest is on your legs (or as close as you can get to it) and reach your arms toward the floor. Don't worry about actually touching your toes; it's important just to stretch as far as you can right now! Stay in this position for 5-30 seconds, then put your arms on your legs to help push yourself back to your starting position.^{[4]
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- Aim for 2-10 reps of this exercise.
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Work on a simple bound-angle stretch for your whole body. Sit on the floor with your feet in front of you. Place the bottoms of your feet together and draw them toward your body so they're about 1 foot (0.30 m) away; your knees should be bent. Breathe out and tip your torso forward to place your hands flat on the ground in front of you. Stay in this position as you breathe in and out 5 times.^{[5]
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- Try doing this 2-3 times.
- It's okay if you can't do this stretch yet. Just keep working on doing what you can.

Part 2

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Stretching Your Upper Body

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1
Work on your shoulders and triceps. While standing, reach your left arm across the front of your body so it extends out past your right shoulder. Use your left hand to press the arm toward your body, stretching your right shoulder. Then, lift the right arm toward the right shoulder. With your elbow pointing up, place that hand behind the shoulder. Pull back on your right elbow with your left hand, stretching your triceps.^{[6]
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- Repeat the process with the opposite arm, too.
Arnold G. Nelson, Expert in Human Movement Science

It's important to stretch all major muscle groups, including the neck, shoulders, back, hips, legs, and ankles, and to hold each stretch for at least 15-30 seconds. Remember to breathe deeply and relax into each stretch, and to never force your body beyond its limits.
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Sit on the floor and extend your arms behind you to stretch your biceps. Place your feet flat on the floor and your knees bent up in front of you. Put your arms behind you with your palms face down and your fingers pointing away from your body. Slowly move your butt forward toward your feet, keeping your hands in place. Hold this position for about 30 seconds.^{[7]
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- Try this 2-3 times. This will also stretch your shoulders and chest.
- Overstretching may cause bicep tears, so stretch carefully to prevent this from happening.
Extend your left arm out in front of you with your palm facing out. Use your right hand to bend your hand back toward your body as far as it will comfortably go, holding it for 30 seconds. Then, drop your left hand down and use your right hand to pull it back toward your body with the palm facing you, holding it for 30 seconds again. Repeat with the other arm.^{[8]
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4
Face a corner to stretch your chest and back. Stand about 2 feet (0.61 m) from the corner with your feet shoulder-width apart. Place one forearm on each wall with your elbows resting a little below your shoulders. Tilt your upper body forward toward the corner as far as you comfortably can. If you can't go very far, that's fine. Just do what you can! Hold this position for 30-60 seconds.^{[9]
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- You can do this stretch 3-5 times a day.
5
Do a reclined spinal twist to stretch your back. Lie down on the floor with your back on the ground. Place your arms and legs out straight. Bring your left leg up toward your chest then let it fall over your right leg. Keep your shoulders on the floor and your right leg out straight. Hold this position for 30 seconds and then do the same on the other side.^{[10]
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- Try this 1-2 times.
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Use a levator scapulae stretch for your neck. Raise your right arm up so that your upper arm is straight out to the right of your shoulder to the side and the area from your elbow to your hand is pointing up. Set your elbow on a wall or doorjamb to help rotate your shoulder blades and stretch your neck. Then, pull your chin away from that arm and down toward your chest to stretch the muscle more. Do the same on the other side.^{[11]
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- Just do this once on each side.

Part 3

Part 3 of 3:

Working on Your Lower Body

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1
Step forward to stretch your calf muscles. Place your hands on your hips and step forward with your right leg. Keep your left leg stretched out straight behind you. Lean forward and stretch your Achilles tendon all the way against the floor. Repeat with the other leg.^{[12]
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- Do this once on each side, holding for 30 seconds each.
2
Lift your leg behind and grab your foot to stretch your quadriceps. While standing, pull one leg up behind you, like a flamingo. Hold onto your foot to help maintain this position, and brace your other hand on a wall if you need help balancing. Keep your back straight, and hold this position for 30 seconds. Do the same on other side. If you can't grab your foot, that's okay, too. Just stretch your leg up as far as you can.^{[13]
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- Use this stretch once on each side.
3
Work on your hamstrings by grabbing the back of your legs. While standing with your feet shoulder-width apart and legs straight, bend over, breathing out as you do. Hold on to the back of your legs, and stay in this position for 30-45 seconds or even longer.^{[14]
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- To help yourself get back up, bend your knees slightly and use the momentum to push yourself upward.
4
Use the butterfly stretch for your legs and groin. Sit on the floor and press the soles of your feet together to form the butterfly position. With your feet as close to your body as possible, put your hands on your ankles and line your elbows up with your knees. Push against your elbows with your legs, trying to bring them together as you push back with your elbows.^{[15]
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- Hold this for 30 seconds.

How Long Should You Hold a Stretch?

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Question

What's an easy stretch I can do at my desk?

Elaine Oyang
Yoga Therapist & Instructor
Elaine Oyang is a Yoga Therapist and Instructor, Wellness Advocate, and Founder of Elaine Oyang Yoga in the San Francisco Bay Area. With over 9 years of experience, Elaine specializes in spinal release yoga, viniyoga, pranayama (yoga breathing practices), meditation, guided relaxation, and Ayurveda. Elaine holds a BS in Biology from Harvey Mudd College. She is certified in Yoga Therapy from the Stress Management Center of Marin. Elaine has received over 1,000 hours of training in yoga therapy and focuses on teaching clients to redirect stress and tensions towards effective self-growth, resilience, and contentment through physical nurturing and inner reflection. She also specializes in treating those with Fibromyalgia, chronic pain, chronic fatigue, Lupus, Lyme's, anxiety, and depression.

Elaine Oyang

Yoga Therapist & Instructor

Expert Answer

Try a seated twist. Sit on the front of your chair and inhale to lengthen your spine. Then, when you exhale, turn to either side. You can hold onto a table, your desk, or the side of your chair to gently twist to one side. You can rotate your head to gaze back, as well. Hold that for 5 breaths, then come back to center before repeating on the other side.

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Can we do stretching before breakfast?

Tom De Backer

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Sure, there's nothing wrong with that. In fact, it will help start your metabolism because it gets the blood flowing, giving you a healthy appetite and making you ready for the day.

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Can stretching help me with splits?

Community Answer

Stretching increases flexibility in your joints which can make it easier to do the splits.

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Try stretching after your work out. Your muscles will be flexible and warmed up, which decreases your chances of injury.^{[16]
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If you want to stretch before exercising, make sure to warm up first by doing some light walking or another type of gentle exercise to get your muscles warm.

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Warnings

Don't try to push yourself beyond what your body is telling you. While being slightly uncomfortable is fine, if something is sharply painful, stop. Although it is normal if you wake up the next day and find that a part of your body is aching.

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