Stretches · 36 pages

Stretching routines for every part of the body

Short, numbered stretching routines you can follow at home or at work, each with hold times, easier options and the signs that mean stop.

What does stretching do?

Stretching moves a joint towards the end of its range and holds it there, or moves through that range again and again. Done regularly, it can help many people move more easily and feel less stiff after long hours of sitting. It does not change the shape of your bones, and it is not a treatment for pain or injury. Change is gradual and different for every body.

If you would like someone to watch how you move and choose the right stretches for you, beginner-friendly yoga with a teacher starts with exactly this kind of slow, careful work.

Static or dynamic stretching?

Static stretching means holding one position, usually for five to eight slow breaths, about 30 seconds. It suits the end of a workout, a rest day or the evening, when the body is warm. Dynamic stretching means moving in and out of a stretch with control, such as arm circles, leg swings or Cat-Cow, and it suits the start of the day or the minutes before exercise. Every routine below says which it uses.

Upper body

Gentle neck stretches for long days at a screen Eight stretches for tight, laptop-weary shoulders Chest stretches for rounded, forward shoulders Arm stretches from the shoulders to the wrists Tricep stretches for the back of the upper arm Wrist stretches for yoga and desk days Upper back stretches for the space between the shoulder blades

Back

Back stretches for the whole spine, upper to lower Gentle stretches for a stiff lower back Piriformis stretches for the deep buttock, done gently

Lower body

Seven hamstring stretches, from standing to lying down Quad stretches for the front of the thigh, five ways Calf stretches at a wall, on a step and on the floor Leg stretches for the whole lower body in 12 minutes Stretches for hip flexors tightened by sitting Hip stretches for the front, back, sides and inner thighs Glute stretches for the back of the hips Inner thigh stretches, from seated to lying down Gentle knee stretches for stiff, tired knees Ankle stretches for stiff ankles and feet Working towards the splits, slowly and safely

Full body

A 15-minute stretching routine from head to toe A 10-minute wake-up routine, in bed and on the floor Mobility exercises for the hips, spine and shoulders Flexibility exercises: a 15 minute routine for the whole body

Before and after exercise

Warm up exercises before yoga or a workout Cool down exercise routine for after a workout Stretching before running: a six minute warm-up Static vs dynamic stretching: what is the difference?PNF stretching: how the contract and relax method works Seven foot stretches from yoga, seated and standing Six IT band stretches for the outside of the thigh Ten dynamic stretches for before you move Thoracic spine stretches for a mid back that moves Types of stretching, from static holds to PNF Working towards the middle splits, without forcing the hips

Stretching at the office

Several of these routines work in an office chair. The neck stretches for screen days and the first five shoulder stretches for laptop days can all be done seated, in work clothes, between calls.

If a whole floor of your office sits hunched over laptops, these routines travel well. A short stretching session in a meeting room needs no showers and no change of clothes, and the neck, shoulder and hip work on these pages is a natural place to start.

Before you stretch

A stretch should feel broad and mild. Sharp, pinching, burning or tingling sensations mean come out. If you have an injury, a joint or spine condition or recent surgery, or you are pregnant, ask your doctor, physiotherapist or OB first, and read the health and safety notes for these pages.

Questions

How often should I do stretching exercises?

A few minutes on most days usually suits the body better than one long stretch once a week. Pick one routine, keep it short enough that you will actually do it, and add a longer one two or three times a week if you enjoy it.

Is yoga the same as stretching?

No, though they overlap. Yoga includes stretching, but it also asks the muscles to work, links movement to the breath and ends with rest. Many of the stretches on these pages come from yoga poses, and each routine links to the full pose pages if you want to go further.

Should stretching hurt?

No. You should feel a mild, spreading pull in the muscle and be able to breathe slowly. Pain in a joint, a sharp or electric feeling, or numbness and tingling are signs to stop, and if they keep happening, to see a doctor or physiotherapist.