The following sample training program is for a full body flexibility training program. It is suitable for beginners and those who are interested in adding several effective stretching exercises to their daily routine. Keep in mind these exercises do not need to be done in a specific order, and do not have to be done in succession, it is a very friendly sample program. These stretches are great for doing before or after an intense exercise. Following a flexibility program is a great way to prevent injury, increase range of motion, improve body awareness, relieve stress, and to enhance relaxation. This sample training program demonstrates eleven basic stretches, and most of them are very general, and maybe even you have done them before!
Stretch number 1 – Flexion and Extension:
- From a sitting or standing position, begin with the neck upright.
- Flex your neck by tucking your chin towards the chest. If your chin touches the chest, attempt to touch the chin further down the chest. Hold this position for 20-30 seconds.
- Extend your neck trying to bring the back of the head as close to the back as possible. Hold this position for 20-30 seconds.
Stretch number 2 – Left and Right Look:
- From a sitting or standing position, begin with the neck upright.
- Turn your head to the right and hold this position for 20-30 seconds
- Turn your head to the left and hold this position for 20-30 seconds
Stretch number 3 – Lateral Shoulder and Upper Back:
- From a sitting or standing position, raise your right arm to shoulder height.
- Flex your right arm across to the left shoulder.
- Grasp your raised arm just above the elbow with your left hand.
- Exhale and pull your raised arm across your chest. Hold this position for 20-30 seconds and repeat on the opposite side.
Stretch number 4 – Triceps:
- From a sitting or standing position, raise and flex your right arm overhead next to your ear. You should reach your right hand towards your scapula.
- With your left hand grasp your right elbow, exhale, and pull your right elbow behind your head. Hold this position for 20-30 seconds, and repeat on the opposite side.
Stretch number 5 – Chest and Shoulders:
- From a standing position, face the edge of a door frame or corner of a wall.
- Flex your right arm at the elbow and place your hand on the wall or frame.
- Exhale and lean forward. Hold this position for 20-30 seconds and repeat on the opposite side.
–Note: you can do both arms at the same time when using a door frame.
Stretch number 6 – Torso:
- From a standing position, place your feet shoulder width apart. You may place your left arm on your hip and raise your right arm over your head, or raise both arms over your head and interlock your fingers.
- Keep your right arm straight (or both arms if used) and lean from your waist to the left side. Hold this position for 20-30 seconds and repeat on the opposite side.
–Note: Do not lock your knees but do not allow them to bend as you lean to each side
Stretch number 7 – Groin:
- From a sitting position keep your body near vertical. You may choose buttocks and lower back against a wall.
- Flex your knees with your legs spread pulling your feet towards your body and place your heels together.
- Place your hands on the inner thighs or knees, exhale and press your legs towards the floor. Hold this position for 20-30 seconds.
-Note: You may use your hands to hold your heels together and press your legs floor with your elbows.
Stretch number 8 – Hips:
- Lay on your back with legs flat on the floor.
- Bring your right thigh close to your chest by flexing your knee and hip.
- Exhale and with both hands placed behind the thigh, pull your knee closer to your chest. Hold this position for 20-30 seconds and repeat on the opposite side.
Stretch number 9 – Hamstrings:
- From a standing position raise your right leg and place it upon a stable elevated surface at a comfortable height.
- Exhale while you slightly bend your left leg, then lean forward and slightly round your back. Hold this position for 20-30 seconds and repeat with the opposite leg.
Stretch number 10 – Quadriceps:
- From a standing position place one hand about shoulder height up against a wall or stable surface.
- Reach back with the opposite hand and grab the ankle on the same side.
- Exhale and slowly pull your heal toward you buttocks while avoiding too much pressure on your knee. Make sure your upper body stays tall and does not lean forward toward the wall. Hold this position for 20-30 seconds and repeat with the opposite leg.
Stretch number 11 – Calf and Achilles Tendon:
- From a standing position place both hands on the wall approximately shoulder width apart.
- Move on leg forward while maintaining a slight bend, while the other leg stays straight. Slightly bend your arms and lean forward while keeping your heels on the floor. Make sure both feet and entire body are pointing forward while your upper body stays tall. Hold this position for 20-30 seconds and repeat with the opposite leg.
Frequency
- These stretches should be done after each exercise directly following the cool down phase.
Intensity
- These are not very intense stretches, but are very important to prevent injury and muscle tension.
Type
- These are all examples of static stretches.
Time
- Each stretch should be held for 30-60 seconds.