Stretching Exercises
Ankle Rotation
Main Muscles Worked: Calf Muscles
Equipment Needed: None
Step by Step Instructions:
- Stand hip distance apart with your arms on your hips
- rotate with your ankle in one direction and then the other
- Repeat the same with the other ankle
Tip: make a full rotation
Ankle Stretch
Main Muscles Worked: Calf Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs extended
- Place your hands behind your back for support
- Bring your toes toward you in a dorsiflexion position and hold
- Release and do the opposite; bring the toes toward the floor in plantar flexion
- alternate
Tip: You can use an elastic band or a strap to pull the foot toward you. That will increase the stretch.
Back Stretch
Main Muscles Worked: Trapezius, Latissimus Dorsi and Multifidus Muscles
Equipment needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Place your hands on your knees
- Arch your back toward the floor and extend your arms, drop your head between your shoulders
- Hold the position, and next do the opposite; push your chest forward and exaggerate the lumbar spine, look up
- Hold and release
Tip: draw your belly in to help arch your back in the first position.
Bend Forward Stretch
Main Muscles Worked: Lower Back and Hamstrings
Equipment needed: None
Step-by-Step Instructions:
- Stand with your feet together
- Slowly lower down as far as you can
- You can hold your legs to bring the body close to the ground.
Tip: if you can’t reach with your arms to the floor, place a yoga block or a box in front of you and place your hands on it.
Butterfly Stretch
Main Muscles Worked: Groin Muscles, Adductors
Equipment needed: None
Step-by-Step instructions:
- Sit on the floor and flex your knees
- Place your feet together and align them
- Hold your ankles and place your elbows on the inner side of your knees
- Now, bend forward and push your knees toward the floor until you feel a stretch in your groin and inner thigh muscles
- Hold the stretch
Tip: push the knees down with your elbows to increase the stretch.
Chair Back and Arm Stretch
Main Muscles Worked: Deltoideus, Latissimus Dorsi, Hamstrings, Chest
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Place one arm off the chair, facing down the floor
- Try to bring it as close to the floor as you can
- Repeat the same with the other arm
Tip: push your chest down toward the floor for a maximal stretch
Chair Back Stretch
Main Muscles Worked: Deltoideus,Latissimus Dorsi, Hamstrings
Equipment needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Hold the stretch
Tip: push your chest down toward the floor for a maximal stretch.
Chair Glute Stretch
Main Muscles Worked: Glute Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the chair
- Cross one leg over the other so that the leg is resting on your thigh
- Bend forward and push your knee down with your arm
- Hold the stretch
- Repeat the same with the other leg
Tip: Try to keep your back straight and avoid arching it. Imagine you are moving your torso down and forward.
Chair Hamstring Stretch
Main Muscles Worked: Hamstrings Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place one leg on the chair with your toes pointing up and knee extended
- Lean forward toward the leg while keeping your back as straight as possible
- Hold the stretch
Tip: keep your foot in dorsiflexion to also stretch calf muscles.
Chair Hip and Back Stretch
Main Wuscles Worked: Adductor Muscles, Groin Muscles, Chest Muscles, Thoracic Spine Muscles.
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair and place your right leg on the chair
- Step with the left leg a bit further away until you feel a stretch in your hips
- Place both hands on the inner side of your right leg
- Lift the right arm and rotate your torso to look up toward the right arm
- You should feel an intense stretch in your hips, back and chest
- Hold and then repeat the same with the other leg
Tip: you can use a yoga block or a box if you can’t place your hand on the chair or if the stretch feels too intense. Once you progress, you can remove it.
Chair Quadriceps Stretch
Main Muscles Worked: Quadriceps, Hip Flexors
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place the left leg on the chair and lean forward to hold onto the back of the chair
- Place your right leg further away until you feel a stretch in your thigh
- Hold a stretch and then repeat the same with the other leg
Tip: Push your hips forward, and do not arch your back.
Chair Seated Hamstring Stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the edge of the chair
- Extend one leg and lift your toes off the floor
- Place your hand on each other and extend them in front of you
- Lean forward toward the extended leg as far as you can
- Hold the stretch
- Repeat the same with the other leg
Tip: Keep your back as straight as possible.
Cross Legs Forward Stretch
Main Muscles Worked: Lower Back, Hip Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Bend forward and try to place your arms as far upfront as you can
- Hold the stretch
Tip: Push your knees down toward the floor.
Deep Lunge Hip Stretch
Main Muscles Worked: Hip Flexor Muscles, Adductors Muscles, Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
- Kneel on the mat
- Step with your left leg forward to a lunge until you feel a stretch in your hips
- Place both arms on the inner side of the leg
- Try to place your elbows on the mat
- Hold the position
- Release and repeat the same with the other leg
Tip: If you can’t place your elbows down, use a yoga block or a box to elevate your elbows. Once you progress, you can remove it.
Downward Dog
Main Muscles Worked: Arms, Shoulders, Back, Hamstrings, Calves
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Lift your knees off the mat and extend them
⦁ Push your head between your shoulders and extend your arms
⦁ Push your hips up and heels down to feel an intense stretch
⦁ Hold the position
Tip: Spread your fingers to give you strong support.
Forward Neck Stretch
Main Muscles worked: Upper Neck Stretch
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand or sit on the chair
⦁ Place your hands behind your neck and bend your elbows
⦁ Push your chin toward the chest and hold the stretch
Tip: When pushing your head down with your arms, try to push up with your head to create a counterforce lightly. That will increase the stretch.
Knee to Chest
Main Muscles Worked: Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back
⦁ Bring both legs toward your chest and hold them with your arms
⦁ Hold the stretch
Tip: You can lift your head off the floor and bring your nose close to your knees.
Kneeling Hamstring Stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat and place one leg in front of you
⦁ Extend the leg with your toes pointing up
⦁ Bend forward toward the leg until you feel a stretch in your hamstrings
⦁ Hold the stretch and repeat the same with the other leg
Tip: Keep your back straight; try not to arch it too much.
Lunge Hip Flexor and Quadriceps Stretch
Main Muscles Worked: Hip Flexor Muscles and Quadriceps Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward to a lunge position
⦁ Place the knee of the back leg down on the mat
⦁ Lean forward with your torso and push your hip forward
⦁ Hold the stretch
⦁ Repeat with the other leg
Tip: Try not to arch your lower back.
Lying Hamstring Stretch
Main Muscles Worked: Hamstring Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Lift one leg up and hold it with your hands
⦁ Extended the other leg and place it on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If this it too hard, you can keep the other leg flexed with the foot on the floor. Once you progress, you can extend it.
Lying Glute Stretch
Main Muscles Worked: Glute Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Cross one leg across the other, like you would make a number 4
⦁ Hold the leg that is on the floor and lift it up
⦁ Bring both legs toward your chest and hold
⦁ Repeat the same with the other leg
Tip: If you can’t hold the leg, you can place a strap or elastic band around the thigh to help bring the leg toward you.
Lying Hip Flexor Stretch
Main Muscles Worked: Hip Flexor Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knee bend and feet on the floor
⦁ Bring one leg toward your chest and hold it with both arms
⦁ Extended the other leg and place it on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the heel of the extended leg down to increase the stretch.
Lying Inner Thigh Stretch
Main Muscles Worked: Adductor Muscles, Hip Flexor Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Extend one leg and grab your toe
⦁ Bring the leg to the side as close to the floor as possible
⦁ Extended the other leg on the floor
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: If you can’t reach your toe, you can use a strap or a band around your foot to hold the leg.
Lying Side Hip Stretch
Main Muscles Worked: Adductor Muscles, Groin Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Lie on your back with your knees bent and feet on the floor
⦁ Bring one leg toward your chest and extend the other leg on the floor
⦁ Open the leg that is close to your chest to the same side (e.g. left leg to the left side)
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Push the knee down with your arm to increase the stretch.
Lying Twist Stretch
Main Muscles Worked: Glute Muscles, Chest Muscles, Neck Muscles
Equipment Needed: Mat
Step-by-step Instructions:
⦁ Lie on your back with your knees bent and feet flat on the floor
⦁ Bring the left leg toward your chest and extend the right leg on the floor
⦁ Cross your left leg over the right side while keeping your upper back on the floor
⦁ Open your left arm to the side with your palm facing up
Tip: Look to the opposite side to increase the stretch.
Pigeon Pose Stretch
Main Muscles Worked: Adductor Muscles, Glute Muscles, Hip Flexor Muscles, Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place one leg forward and bend your knee so that your foot is facing slightly to the side
⦁ Place the leg down
⦁ Lower your body down and lie on the mat in a prone position
⦁ Try to keep the other leg extended
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Reach with your arms forward to increase the stretch.
Puppy Pose Stretch
Main Muscles Worked: Core Muscles
Equipment Needed: mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place your knees, chest, and chin on the mat
⦁ Keep your hips up and elbows pointing toward the ceiling
⦁ Hold the stretch
Tip: look up and push your shoulder back. Squeeze your shoulder blades.
Scorpio Stretch
Main Muscles Worked: Hip Flexor Muscles, Core Muscles,Quadriceps Muscles
Equipment Needed: mat
Step-by-Step Instructions:
⦁ Start in a kneeling position
⦁ Place your knees, chest and chin on the floor
⦁ Extended one leg up toward the ceiling
⦁ Try to extend the hip and knee as much as you can
⦁ Hold and repeat the same with the other leg
Tip: Keep the foot in plantar flexion to increase the stretch
Seated Adductor Stretch Center
Main Muscles Worked: Adductor Muscles, Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your leg apart and knees extended
⦁ Lean forward until your feel an intense stretch in your inner thighs
⦁ Hold
Tip: Try to keep your back straight; avoid arching it too much in the upper and middle part.
Seated Adductor Stretch
Main Muscles Worked: Adductor Muscles
Equipment Neded: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with your legs apart
⦁ Lean toward one leg and bend forward as far as you can
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Try to move your upper body down and forward toward the toes.
Seated Hamstring Stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Bend one knee and hold it under your heel
⦁ Extended the leg up while holding it with your hands
⦁ Try to keep your body in an upright position
⦁ Hold and repeat the same with the other leg
Tip: If you can’t extend the knee, you can place a strap or a band around your foot to help you.
Seated Lower Back and Hamstring Stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Lean forward while keeping your knees extended
⦁ Hold the stretch
Tip: Try to keep your back straight; avoid arching it to much in the middle and lower part.
Seated Shoulder Stretch
Seated Single Leg Hamstring Stretch
Main Muscles Worked: Hamstring Muscles, Calf Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with one leg extended and the other bend to the side
⦁ Lean toward the extended leg
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: You can help yourself with a strap or a band around the extended foot to bring you closer to the foot.
Side Core Stretch
Main Muscles Worked: Transverse Abdominis, Latissimus Dorsi
Equipment needed: Mat
⦁ Sit on the mat with your legs cross and knees bend
⦁ Place one arm to the side on the mat
⦁ Lift the other arm up and lean to the side until you feel a stretch in your side core muscles
⦁ Hold and release
⦁ Repeat the same with the other arm
Tip: You can try to place your elbow on the mat. It will increase the stretch.
Side Neck Stretch
Main Muscles Worked: Side Neck Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your right arm on the left side of your head
⦁ Lightly tilt your head toward the right shoulder until you feel a stretch in your side neck muscles
⦁ Hold a stretch
⦁ Repeat the same on the other side
Tip: Slightly push with the extended arm down to increase the stretch.
Standing Chest and Shoulder Stretch
Main Muscles Worked: Chest Muscles, Deltoid Muscle
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your arms behind your back
⦁ Cross your fingers
⦁ Push your chest forward and arms back, arch your back and look up
⦁ Hold the stretch
Tip: Push your shoulder blades together.
Standing Overhead Triceps Stretch
Main Muscles Worked: Triceps Brachii
Equipment needed: None
Step-by-Step Instructions:
⦁ Stand tall and lift one arm overhead
⦁ Bend the elbow behind your head and push it down with the other arm
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: You can slightly lean to the side to also stretch latissimus dorsi muscle.
Standing Shoulder Stretch
Main Muscles Worked: Deltoid Muscle.
Equipment Needed: None
Step-by-step instructions:
⦁ Stand tall and place one arm across your chest
⦁ Hold it with the other arm and push it to the side
⦁ Turn your head to the opposite side and hold
⦁ Repeat the same with the other arm
Tip: Try to keep the arm extended.
Standing Upper Back and Shoulder Stretch
Main Muscles Worked: Upper Back Muscles, Latissimus Dors
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and raise your arms in front of you
⦁ Cross your fingers
⦁ Push your arms forward, arch your back, and drop your head between your arms
⦁ Imagine someone is pulling your forward
⦁ Hold the stretch
Tip: Draw your belly in and tilt your pelvis backwards.
Standing Wrist Stretch
Main Muscles Worked: Wrist Extensors Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and raise one arm in front of you
⦁ Pull your wrist down with the other hand so that your fingers are pointing down
⦁ Hold the stretch
⦁ Repeat the same with the other hand
Tip: Hold the palm a bit higher to increase the stretch.
Thoracic Spine Stretch
Main Muscles Worked: Latissimus Dorsi, Oblique Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs crossed and knees bend
⦁ Place your left hand on the right knee and your right hand behind your back
⦁ Twist to the right side and hold
⦁ Repeat the same on the other side
Tip: Push the knee slightly inward to increase the stretch.
Toes Ankle Stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift one heel up and press your toes down
⦁ Alternate between the legs
Tip: Slightly push your heel forward to increase the stretch.
Toes Stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift the heel off the floor and roll your toes inward until you feel a stretch in your toes
⦁ Hold and repeat the same with the other foot
Tip: You can place the foot on a softer surface to make it more comfortable.
Twist Shoulder Stretch Arm Up
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Extend your left arm up toward the ceiling and look up
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Try to twist your body as much as you can to increase the stretch.
Twist Shoulder Stretch with Arm Overhead
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-step instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Extended the other arm over the head and place it on the mat
⦁ Twist your core
⦁ Hold and repeat the same with the other shoulder
Tip: Try to reach with the arm as far up overhead.
Twist Shoulder Stretch
Main Muscles Worked: Deltoid Muscles, Chest Muscles, Upper Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Start in a quadruped position
⦁ Place your right arm down to the side
⦁ Bring your shoulder on the mat
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: Push your shoulder down and arm forward.
Wall Chest and Shoulder Stretch
Main Muscles Worked: Chest Muscles, Side Neck Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm on the wall with your elbow bent and fingers pointing up
⦁ Stand close to the wall
⦁ Lean forward until you feel a stretch in your chest
⦁ Look down opposite from the wall
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back.
Wall Chest Stretch
Main Muscles Worked: Chest Muscles, Biceps Muscles
Equipment Needed: Wall
Step-by-Step Instructions:
⦁ Stand by the wall
⦁ Place the inner arm at shoulder level on the wall and extended the elbow
⦁ Lean forward until your feel a stretch in your upper arm and shoulder
⦁ Hold the stretch
⦁ Repeat the same on the other side
Tip: Place the outer leg forward to avoid arching the back
Wrist Stretch
Main Muscles Worked: Wrist Flexors Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Kneel on the mat
⦁ Place your hands on the mat in front of your with your fingers pointing toward you
⦁ Push your palms down until you feel a stretch on the inner side of your arm
⦁ Hold the stretch
Tip: Slightly lean back with your hips to increase the stretch.
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