50 Exercises to Stretch Full Body Muscles

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Lifehacker has put together the perfect stretching guide.

You need to stretch after warm-up. This way you can deepen the stretch without injuring your muscles and ligaments.

Warm up before stretching

When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first, do a few exercises:

1. Joint warm-up: twist the joints, make bends and turns of the body.
2. 5-7 minutes of cardio: jogging or exercise Jumping Jacks, Climber, jogging in place with high knees, jumping rope.

After you've warmed up a bit, you can start stretching.

How and how much to stretch

With these exercises, you will be able to do a self-stretching session and stretch all the muscles in your body well. However, this will take about 60–90 minutes. For quick stretches, choose one to two exercises for each muscle group involved in your workout.

To stretch your muscles well, hold each pose for 30 seconds to two minutes. You can keep still or spring gently. Jumping movements can lead to injury, so leave them for another sport.

We present exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, hips, legs.

Neck stretching exercises

1. Tilting the head back and sideways

Tilt your head back, pulling the front of your neck. From this position, tilt your head to the left. For more effect, place your left palm on the right side of your head, but don't press hard.

Repeat the exercise on the other side.

2. Tilting the head forward and to the side

Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

3. Stretching the back of the neck

Place one hand on the back of your head and the other on your chin. Lower your head by making a double chin. In this case, the neck remains straight, the back of the head tends upward. You should feel tension in the back of your neck, especially at the base of your skull.

Exercises to stretch the shoulders

4. Stretching the front of the shoulders

Place your hands behind your back, wrap your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Bring your chest forward and feel the stretch in the front of your shoulders.

5. Stretching the middle of the shoulders

Grasp the opposite elbow with your hand, bring your shoulder to you and pull it down. Repeat with the other hand.

6. Stretching the back of the shoulders

Grasp your right hand with your left above the elbow, press it to the body and straighten it, lower your right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back of your shoulders.

Repeat on the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, put your forearm behind your back. Pull the left shoulder blade down. To check that it has actually dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Stretching the biceps

Grasp the door handle, counter or other support, turn your back to it. Extend your arm with your elbow up and move the body slightly forward.

Repeat with the other hand.

9. Stretching the triceps and shoulders

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Place one hand behind your back from above so that the elbow looks up, and the other from below - the elbow looks to the floor. Try to bring your wrists together behind your back at the level of your shoulder blades.

Change hands.

10. Stretching the extensors of the wrist

Sit on your knees, place your hands in front of you so that the backs of your hands touch the floor, and your fingers are pointing towards each other. Gently transfer your weight to your arms, stretching your forearms. To enhance the effect, try clenching your fists.

Breast stretching exercises

11. Stretching the chest in the doorway

Approach the doorway, rest your elbows on the jambs and push your chest forward, stretching your pectoral muscles.

12. Stretching the chest against the wall

Place your hand on the wall, lower your shoulder and turn in the opposite direction. Repeat with the other hand.

Back stretching exercises

13. Stretching the back at the rack

Stand next to a rack, simulator or other support, turn your left shoulder to it. With your right hand, grab a stand high above your head, move your pelvis to the right and down, stretching the entire right side of the body.

Repeat on the other side.

14. Stretching the muscles of the lower back

Sit on the floor with your right leg forward and your left leg back. Bend your knees at a 90-degree angle or slightly more. Place your right hand on the floor and raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist towards the right leg.

Change your legs.

15. Stretching the extensor muscles of the back

Sit on the floor with your knees bent and your feet flat on the floor. Grasp the lower legs with your hands from the inside, put your wrists on your feet. Lean forward with a round back as low as possible.

16. Child's pose

Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and extend your arms.

17. Downward Dog Pose

Get on all fours, then push your pelvis back and up so that your body resembles an angle. The arms and back should be stretched in one line, the knees can be bent, and the heels can be lifted off the floor. The main thing is that the back remains straight, without rounding in the lower back.

18. Hanging Stretch

Grab a low horizontal bar and hang freely, relaxing your body. Legs should remain on the ground. Relax them, bend your knees slightly.

19. Inverted back stretch

Lie on the floor on your back, arms by your side, legs straight. Raise your legs, and then throw them behind your head. Hands rest with elbows on the floor, hands support the lower back. Do not lean on your neck, the fulcrum is your shoulders.

Exercises for stretching the press

20. Camel pose

Get on your knees, push your chest up, stretching your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.

21. Upward Facing Dog Pose

Lie on the floor on your stomach, place your hands under your shoulders. Squeeze yourself up, the pelvis rises, your feet remain on the floor. Lower your shoulders, bend in the chest.

22. Standing back bend

Stand up straight with your feet together. Raise your arms and bring your palms together over your head. Bend in the chest and tilt the body back. Tighten your buttocks to avoid a strong arch in the lower back.

23. Tilt to the side

Stand straight, raise your arms above your head, interlock your fingers and twist your palms up. Stretch up and bend first to one side and then to the other.

24. Lying spine twisting

Lie on the floor on your back, arms spread out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, wrap it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Exercises to stretch the buttocks

25. Prone stretching

Lie on the floor on your back, raise your legs bent at the knees. Place your left ankle on your right knee. Press your right knee against your left to deepen the stretch. Repeat with the other leg.

26. Stretching on all fours

Get on all fours with the ankle of your right foot on the knee of your left. Pull your pelvis back to deepen the stretch. Repeat with the other leg.

27. Seated Stretch

Sit on the floor, stretch your legs forward, and straighten your back. Bend one leg at the knee, grab the lower leg with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it against the chest, one hand covers the other.

Repeat with the other leg.

28. Dove pose

Sit on the floor, bend one leg at the knee at a right angle and move it forward, take the other back and straighten it. You can lean forward and place your forearms on the floor.

If you find it difficult to do this position on the floor, try placing your foot on a dais.

Stretching the front of the thigh

29. Stretching the quadriceps lying

Lie on the floor on your stomach, lift one leg and place your hand on your ankle. Pull your leg to your buttock, being careful not to lift your thigh off the floor. Repeat with the other leg.

30. Stretching the quadriceps on one knee

Get on one knee, grab the toe of your back leg, and pull your heel toward your buttock. Tighten your glutes to deepen the stretch. Repeat with the other leg.

31. Stretching the hip flexor muscles

Stand on one knee, bend both legs at a 90-degree angle. The back is straight. Tighten your glutes and move your pelvis forward a little. You should feel tension in the front of your back thigh and groin.

Change your legs.

32. Deep Thrust

Throw a deep forward lunge. Place your fingers on the floor on either side of the foot. Lower the knee of the straightened leg to the floor. Try to get lower and do not turn your pelvis to the side.

Change your legs.

Exercises to stretch the back of the thigh

33. Stretching the back of the thigh with an expander

Lie on the floor, leave one leg straight on the floor, lift the other. Throw an expander, jump rope or rope over your foot and pull your leg towards you. Change your legs.

34. Stretching while standing

Stand up straight, take a step forward. Tilt the body almost to parallel with the floor. If you leave the leg straight, the upper part of the back of the thigh is more stretched, if the leg is slightly bent at the knee, the lower one.

Repeat with the other leg.

35. Tilt to the legs

Sit on the floor with your straight legs extended forward. Bend over to your feet and place your hands on either side of your feet or a little further. To deepen the stretch, you can straighten your back for a few seconds and then bend over again.

36. Tilt to one leg

Sit on the floor, stretch one leg forward, bend the other at the knee and place the foot next to the pelvis. Bend over to a straight leg, grasp the foot with your hands and pull the sock towards you. Try not to round your back.

Repeat with the other leg.

37. Standing bend

Spread your legs wider with your toes pointing forward. Lower your torso down, keeping your back straight, until your palms are on the floor.

38. Longitudinal twine

Split into a longitudinal split so that the iliac crests point forward. Place your palms on the floor and support your weight on your hands. Try not to twist your hips and shoulders to the side.

Exercises to stretch the inner thigh

39. Deep squat

Stand next to a counter or machine that you can hold onto. Feet shoulder width apart, toes and knees turned outward. Lower yourself into a deep squat, keeping your back straight.

40. Butterfly by the wall

Sit on the floor with your back straight, fold your legs in front of you, feet to each other. Try to lower your knees to the floor, but do not press on them with your hands. Keep your back straight.

41. Frog

Lie on the floor on your stomach, spread your knees to the sides and bend your legs at right angles. Try to put your basin on the floor.

42. Frog with a straight leg

Lie on the floor on your stomach, spread your knees to the sides so that your hips are parallel to the floor. Bend one leg at the knee, straighten the other. Try to put your basin on the floor. Repeat with the other leg.

43. Fold forward

Sit on the floor, spread your straight legs wider, and then bend forward. Try to lie on your stomach on the floor, do not bend your knees.

44. Cross twine

Break apart into a cross twine. Do not pull your pelvis back too much, ideally it should be in line with your knees and feet. Place your palms on the floor, and if the stretch allows, your forearms. Pull your pelvis down towards the floor.

45. Stretching next to the wall

Lie on the floor close to the wall. The body should be perpendicular to it. Spread your legs and let them sink slowly under your weight. Hold this position for 5-10 minutes.

Exercises to stretch the outside of the thigh

46. Abduction of the thigh

Stand next to the wall with your right side facing toward it. Place your right leg behind your left leg in the back and squat down. The left leg bends, the right remains straight and moves farther to the left. The straight body hangs over the left leg.

Repeat on the other side.

47. Standing Stretch

Bring your left leg behind your right in front and bend to the left. You can put one hand on your belt, fold your arms over your head or in front of you. The more the body is tilted, the better the muscles stretch.

Calf stretching exercises

48. Stretching against the wall

With the toe of your right foot, rest against the wall, take your left one a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of your left leg will stretch.

Change your legs.

49. Heel wall stretch

Stand up against the wall. Put your right toe on the wall, take your left leg a step and a half back. Bend your left knee, increasing the stretch. Change legs and repeat.

50. Stretching the front of the lower leg

Sit on the floor with your legs straight in front of you. Place the foot of one leg on the thigh of the other. Grasp the foot with the opposite hand and pull the toe.

Change your legs.