Stretches for the Major Muscles

Stretching your major muscle groups together, rather than stretching one group at a time, saves you time and improves your movement, says physical therapist Chris Frederick, coauthor of "Stretch to Win." Stretch your muscles and joints in various directions to improve their range of motion before and after your workouts.

  1. Anterior and Posterior Fasciae Stretch

    • This exercise stretches every muscle group in your torso, hips and parts of your upper thighs, including your lower back, hamstrings, and abdominal muscles. Stand with your legs about hip-width apart and raise your arms above your head. Lean your torso back slightly until you feel a stretch in your abs and anterior hips. Exhale and bend your torso forward, reaching for your toes or the ground. Hold this stretch for two deep breaths. Slowly roll your body up and return to the starting position. Perform five or six reps.

    Active Hip Flexor Stretch

    • Stand with your feet together, and step forward with your right leg. Raise your arms up at the same time. Tighten your left buttock, and hold the stretch for two deep breaths. Return to the standing position and step forward with your left leg. Repeat the pattern by alternating legs for 10 reps total.

      In the second set, step back with your right leg instead of stepping forward. Raise your arms up at the same time. Perform the same number of reps as for the first exercise. Perform an extra set on the hip and leg that feels tighter, Frederick suggests. These two exercises stretch your abdominal muscles, hip flexors, upper quadriceps and other muscles in the front of your hips.

    Standing Rotation Stretch

    • This exercise stretches all the muscles in your back, shoulders, obliques, abdominal muscles and hip flexors. Stand with the left side of your body next to a wall and with your right leg in front of you. Turn your torso to your right, and press your palms against the wall. Do not tilt your pelvis or move your legs. Hold the stretch for five or six deep breaths. Turn around with your left leg in the front. Turn your torso to your left, and press your palms against the wall. Perform two stretches on each side.

    Expert Insight

    • Self-myofascial release, or SMR, is a self-massage technique to break apart tissue adhesions in your muscles that cause stiffness and pain. You can use a foam roller or a massage stick. The National Academy of Sports Medicine recommends you use SMR before stretching to improve the quality of your stretch. For example, lay your lower back on a roller with feet on the ground and arms crossed over your chest. Slowly roll up and down along your spine. When you are finished, perform the anterior and posterior fasciae stretch.