List of Different Stretches

Stretching often and stretching correctly can go a long way in helping to prevent injuries and maintain the body's range of mobility as we get older. But as much as it can help, it can also hurt if done improperly. In fact, incorrect stretching is a common cause of sports injuries, one that can be avoided with a little care and information.

  1. Calf and Achilles Stretch

    • Notice that her front foot isn't supporting much, if any, of her body's weight.

      To do this stretch, find a solid wall, pole or other support you can lean against. Put one leg straight out behind you and bend the other one in front of you. Gradually put your body weight fully on the back leg. Hold this for about 30 seconds. This will stretch the upper calf muscle. Then, bend the knee of your back leg as well so that you feel tension on the lower calf and Achilles tendon (your heel). Repeat for the other leg. Be very careful not to do this too quickly -- stretch, don't pull.

    Hamstring Stretch

    • A stretching partner can be both a big help and an incentive to stick with a stretching. regimen.

      To do this stretch, lay on your back and put one of your legs straight up in the air, keeping the other one as parallel to the ground as you can. Then, either wrap a towel or rope around your raised foot, or have someone hold you leg in the air as you use your hands to keep your body balanced. Slowly pull the raised leg toward your head, stopping and holding it stationary when you feel tension. Hold the position for at least thirty seconds, then slowly relax the stretch and repeat for the other leg.

    Lower Back Stretch

    • Remember, stretches don't require any equipment or special clothes. You can do them anywhere, any time.

      To do this stretch, squat down on the ground. Make sure that your lower back is curved as you lean forward onto you knees. Relax your head and neck, and rest your arms on your knees. You should be able to feel some tension in your lower back and obliques (muscles on the sides of your abdomen) but no discomfort. Hold the stretch for at least thirty seconds. Note: If you rest your heels on the ground while doing this stretch, you'll give your Achilles tendons and lower calves another stretch.

    Chest Stretch

    • If you spend most of your day hunched over a desk, this stretch will provide relief, and you don't even have to stand up to do it. Move away from the back of the chair, rest your feet flat on the floor with your knees bent at a 90-degree angle, and sit up as straight as you can. Then, raise your arms up and out at a 45-degree angle to the sides of your body. Then, move your arms backward until you can feel tension in the muscles across your chest. Hold this position for 30 seconds.

    Upper Back Stretch

    • This stretch can also be done at your desk. Move away from the back of the chair, rest your feet flat on the floor with your knees bent at a 90-degree angle, and sit up as straight as you can. Next, raise your arms straight above your head and touch them together. Then let your upper back, neck and head curve as you lower your arms toward the floor in front of you. Be careful to only curve your neck and back until you feel tension in your neck and upper back, then stop and hold the position for 30 seconds.