When you perform stretching exercises, your goal is to improve your muscle's range of motion, thereby improving your ability to function, whether you're at work or play. Here are some simple stretching exercises you can use to gain greater flexibility in your muscles and joints. Be sure to warm up first, hold each stretch for 15 to 30 seconds, and strive to perform each exercise 3 or 4 times per session.
Legs
To stretch your hamstring muscle, lie on your back with both knees bent, feet flat on the floor. Pull one knee to your chest and extend that leg toward the ceiling. Support yourself by holding behind your knee or hamstring. Repeat with the other leg.
To stretch your quadriceps, stand next to some form of support such as a wall or chair. Supporting yourself with one hand, use your other hand to grab under your ankle. Pull your leg up, pressing your heel to your bottom. Turn, support yourself with your other hand, and repeat with the other leg.
Hips
For your hip adductors, sit with the soles of your shoes pressed together, knees outward. Place your hands on your ankles and use your elbows to gently push your knees to the floor. Hold steady; do not bounce.
To stretch your hip abductors, again sit, but this time, cross your right leg over your straightened left leg, placing the sole of your right foot on the floor on the outside of your left knee. Use your left forearm to press your bent leg closer to your torso. At the same time turn your torso to look over your right shoulder. Then switch to the other side and repeat the stretch.
Lower Back
Lay on your back and tuck your knees into your chest. Pull your thighs into your chest, lifting your tailbone up off the floor.
Chest
Place your fingertips behind your head and gently pull your elbows back. Hold steady.
Abs
Lying face down on the floor, place your hands under your shoulders and lift yourself up, keeping your hips and legs flat on the floor.
Shoulder
Cross one arm in front of your chest, pressing the tricep to your chest. Push down gently on your shoulder. Switch arms and stretch your other shoulder.
Triceps
Hold one arm straight up over your head, bend your elbow so that your hand comes behind your head, and try to walk your fingers down your back. Reach as far as you can and hold steady. Switch and do the other arm.
Biceps
Hold one arm straight out in front of you, and pull your hand down, using the opposite hand to open up the bicep area. Switch and do the other arm.
Neck
Tilt your head to the right side, using your right hand to hold it in place. Switch, tilt, and open up the other side of the neck.
Do these exercises several times a week , and you should see improvement in your flexibility in just a few short weeks.
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