Spine and Back-Muscle Stretch

Stretches 

Center/Upper Back

How to Do It

1) Sit with your back straight and your right leg straight in front of you. 

2) Cross your left leg over to the outer right side of your right leg. 

3) Place your left hand on the ground for support, and place your right arm on the left side of your bent left leg. 

4) Twist your upper body to the furthest left possible. 

5) Hold this position for 10-30 seconds. Repeat on the other side. 

Source:

Kneeling Quad Stretch

Stretches 

Quads

Hips

How to Do It

1) Position yourself with your left knee on the floor and your right knee at a 90 degree angle with your right foot flat on the ground, 

2) Keep your back as straight as possible and grab your left ankle with both hands. 

3) Hold this position for 10-30 seconds. Repeat on the other side. 

This stretch is quite difficult for beginners, so if you’re having a hard time at first, start practicing with an easier alternative. (Look at the first and largest image above.) Instead of using your arms to pull your back leg closer to yourself, use wall.

**Click HERE to find out more about using external forces to your benefit** 

Source:

Single Leg Hamstring Stretch

Stretches

Hamstrings

Lower Back

How to Do It

1) Sit with your back straight and your right leg in front of you. Your left leg should be bent with the bottom against your right leg. 

2) Bring your torso toward your right leg. Make sure that your leg is flat on the ground and your back is kept straight. 

3) Hold this position for 10-30 seconds. Repeat on the other side. 

Source:

Wall Calf Stretch

Stretches

Calves

How to Do It

1) Put your hands straight in front of you against the wall. Step forward with you right leg and your left leg back. 

2) Bend your right knee and press your left heel down. You should feel a stretch through your left calf. 

3) Hold this position for 10-30 seconds. Repeat on the other side. 

Source:

Ankle Circles

Stretches

Ankles

How to Do It

1) Stand with your feet hip width apart. 

2) Press the top of your right ankle into the ground.

3) Rotate it clockwise for 5-15 seconds. Then rotate it counterclockwise for 5-15 seconds. 

4) Repeat on the other leg. 

Source:

Single Leg Hamstring Stretch #2 (Helps with side splits) 

Stretches

Hamstrings

Calves

How to Do It

1) Sit with your back straight and your right leg straight out in front of you. Your left leg should be bent and pushed as far to the side as possible. 

2) Lean forward and grab the bottom of your right leg to pull yourself further down. 

3) Hold this position for 10-30 seconds. Repeat on the other leg. 

**Click HERE to find out how using external forces in stretching could benefit you**

Source:

Standing Triceps Stretch

Stretches

Triceps

How to Do It

1) Stand with your back straight. Raise your right hand so that it bends over your head and it is on your left shoulder. 

2) With you left hand, gently press down on your right elbow.

3) Hold this position for 10-30 seconds. Repeat on the other side. 

Source:

Standing Hamstring Stretch

Stretches

Hamstrings

Lower Back

How to Do It

1) Stand with your right foot around your shoulder width in front of your left foot. Lift your right toes.

2) Bend your left knee and bend down from your hips. You can grab your foot for added balance

3) Hold this position for 10-30 seconds. Repeat on the other side. 

Source:

Single Leg Standing Straddle Forward Bend 

Stretches

Lower Back

Hamstrings

Hips

How to Do It

1) Stand with your feet apart in a wide straddle. Keep your back straight. 

2) Grab your right ankle with both hands and bend forward. 

3) Hold this position for 10-30 second. Repeat on the other side. 

**Click HERE to find our more about getting help from external forces while stretching**

Source:

The Pigeon Stretch

Stretches

Back

Hips

Quads

Hamstrings

How to Do It

1) Sit with you right leg straight behind you and your left leg bent perpendicularly in front of you. Place you hands down for balance. 

2) Press down and lengthen your spine. 

3) Hold this position for 10-30 seconds. Repeat on the other side. 

Source: