Stretches for Every Part of Your Body

Stretching is an essential component of any exercise regimen. According to The Mayo Clinic, "Stretching increases flexibility and improves range of motion of your joints." It can even improve your blood circulation and reduce stress. Prior to engaging in rigorous activity, it's advised to stretch to reduce the risk of injury. There are several stretching exercises you can complete that will keep the entire body loose.

  1. Neck

    • Stretching can ease muscular aches and pains in the neck and upper back. The trapezius, scalenes, levator scapulae, and splenius muscles are stretched in these activities. In the "Neck Rotation" stretch, face straight forward, with your arms in front of you. Maintain straight elbows while clasping your hands, in order to keep your shoulders from raising. Then turn your neck until your chin is directly above your shoulder. Hold this for 10 to 30 seconds, and repeat on the other side. In the "Forward Neck Flexion" stretch, keep your arms, elbows, and shoulder together in similar fashion to the "Neck Rotation" stretch. This time, bring your chin down to meet your chest, and hold for 10 to 30 seconds.

    Chest and Shoulder

    • Stretching the chest and shoulder muscles improves posture and rotator cuff strength. To complete the "Chest Stretch," stand in a doorway or next to a wall. Place the forearm of one of your arms against the wall or door frame. Step forward, and rotate your body away from the outstretched arm for 10 to 30 seconds. Repeat with the other arm. In the "External Rotation Stretch," lay flat on your back with both arms out horizontally, and your elbows flexed to 90 degrees. Using a partner, have them push your shoulder back toward the floor by using your elbow and wrist. Hold between 10 and 30 seconds.

    Back and Abdominal

    • Back and abdominal stretches provide relief to the entire back, including the spine, ribs, and entire abdomen. To complete the "Lower Back" stretch, lay on the floor on your back. Bring your knees to your chest, and use your hands to bring them even further. Hold in place for 10 to 30 seconds. In the "Rotation" stretch, stand up with your arms folded over your chest. Rotate your shoulders to one side as far as possible, and hold for 10 to 30 seconds. In the "Abdominal" stretch, lay on the floor on your stomach. Place your hands on the floor and lift upwards, while keeping your hips flat on the floor. Hold for several seconds to stretch all your abdominal muscles.

    Leg Stretches

    • Leg stretches are essential to keep your legs free from cramps and injury before and after running activities. To do a "Standing Quadriceps" stretch, stand up on one leg. Pull the other leg up to your bottom, while making sure your other leg is straight (the knees shouldn't bend). Hold for 10 to 30 seconds, and switch legs. To do a "Shin" stretch, kneel on the floor with your shins flat on the ground. Begin to lean back onto the heels of your feel, using your palms for support. Hold the position as long as you can, and repeat three to five times. In the "Sitting Hamstring" stretch, sit on the floor, with both legs straight in front of you. Attempt to touch your toes by leaning forward, while keeping your back straight. Hold between 10 and 30 seconds.