Guidelines for static stretching

• Position your body so the target muscles can relax.
• Stretch to the point of mild discomfort (not pain).
• Hold each stretch for 15 to 30 seconds.
• Repeat unilateral stretches on both sides.

Precautions for static stretching

• Reduce the intensity if you feel pain or any radiating symptoms.
• Use caution with hypermobile joints.
• Avoid spinal movements that involve rotation or lateral flexion.
• Stabilize joints by actively engaging the surrounding muscles.

Neck: Look right and left

1. Stand or sit with your head and neck upright.
2. Turn your head to the right using a submaximal concentric muscle action.
3. Turn your head to the left using a submaximal concentric muscle action.

Neck: Flexion and extension

1. Stand or sit with your head and neck upright.
2. Flex the neck by tucking your chin toward your chest.
3. If your chin touches your chest, try to tuck slightly farther (without forcing the movement).
4. Extend the neck by moving as close as possible to touching the back of your head to your upper back.

Shoulders and chest: Straight arms behind back

1. Stand and place both arms behind your back.
2. Interlock your fingers with your palms facing each other.
3. Straighten your elbows fully.
4. Slowly raise your arms while keeping your elbows straight.
5. Keep your head upright and your neck relaxed.

Shoulders and chest: Seated lean-back

1. Sit with your legs straight and your arms extended.
2. Place your palms on the floor about 12 inches (30 cm) behind your hips.
3. Point your fingers away from your body (backward).
4. Slide your hands backward and lean backward.

Posterior of upper arm: Behind-neck stretch (chicken wing)

1. Stand or sit and abduct your right shoulder.
2. Flex your elbow and reach your right hand down toward your left scapula.
3. Grasp your right elbow with your left hand.
4. Pull the elbow behind your head with your left hand to increase shoulder abduction.

Upper back: Cross arm in front of chest

1. Stand or sit with your left elbow slightly flexed (15°-30°) and your arm across your body.
2. Grasp your upper arm just above the elbow with your right hand.
3. Pull your left arm across your chest toward the right with your right hand.

Upper back: Arms straight up above head (pillar)

1. Stand with your arms in front of your torso and your fingers interlocked, palms facing out.
2. Slowly straighten your arms above your head.
3. Continue reaching upward with your hands and arms.
4. While continuing to reach upward, slowly reach slightly backward.

Lower back: Spinal twist (pretzel)

1. Sit with your legs straight and your upper body nearly vertical.
2. Place your right foot to the left of your left knee.
3. Place the back of your left elbow on the outside of your right knee.
4. Place your right palm on the floor 12-16 inches (30-40 cm) behind your hips.
5. Push your right knee to the left with your left elbow while turning your shoulders and head to the right.

Lower back: Semi-leg straddle

1. Sit with your knees flexed 30° to 50°; let your legs relax completely.
2. Point your knees outward; the sides of your knees may or may not touch the floor.
3. Lean forward from the waist and reach forward with your arms extended.

Hips: Forward lunge (fencer)

1. Take a long step forward into a lunge position.
2. Keep your front knee directly above your foot, and keep your back leg extended behind you.
3. Keep your torso upright.
4. Press your hips forward while keeping your rear leg straight and your heel lifted off the ground.

Hips: Supine knee flex

1. Lie on your back.
2. Pull one knee to your chest while keeping the opposite leg extended on the floor.
3. Keep your lower back in contact with the ground.

Torso: Side bend with straight arms

1. Stand with your feet shoulder-width apart.
2. Extend both arms overhead and interlock your fingers with your palms facing upward.
3. Keeping your arms straight, slowly bend to one side.
4. Repeat to the opposite side.

Torso: Side bend with bent arm

1. Stand with your feet shoulder-width apart.
2. Place one arm behind your head and the opposite arm at your side.
3. Bend sideways toward the arm at your side while looking upward.
4. Repeat on the other side.

Anterior of thigh and hip flexor: Side quadriceps stretch

1. Lie on one side and grasp your top foot with your top hand.
2. Pull your heel toward your glutes.
3. Keep your knees together and your hips aligned.
4. Press your hips forward for a deeper stretch.

Hamstring: Sitting toe touch

1. Sit with your legs extended straight in front of you.
2. Lean forward from your hips and reach for your toes.
3. Keep your back straight, and bend your knees slightly if needed.
4. Hold at the point of mild discomfort.

Hamstring: Semistraddle

1. Sit with one leg extended and the sole of the opposite foot placed inside the thigh.
2. Reach forward toward the foot of the extended leg.
3. Keep your torso aligned with the extended leg.
4. Switch sides and repeat.

Groin: Straddle (spread eagle)

1. Sit with your legs spread as far as possible into a V shape.
2. Lean forward from your hips.
3. Reach both arms forward or toward one leg.
4. Keep your knees facing upward.

Groin: Butterfly

1. Sit with the soles of your feet together and your knees dropped to the sides.
2. Hold your feet with your hands.
3. Gently press your knees toward the floor using your elbows.

Calf: Wall stretch

1. Stand facing a wall with one foot forward and one foot back.
2. Place both hands on the wall.
3. Keep your back leg straight and your heel down.
4. Lean forward into the wall to stretch the calf.

Calf: Step stretch

1. Stand with the balls of your feet on the edge of a step.
2. Let your heels drop below the level of the step.
3. Hold onto something for balance if needed.