Exercise and Fitness Forum

By Jeremy Gentles, BS, CSCS

The following program is a general, full body flexibility training program suitable for beginners and/or those simply interested in adding several effective stretching exercises to your daily regimen. Keep in mind these exercises do not need to be done in any specific order, nor do they have to be done in succession. If you have time to do them after warming up or after completing an exercise session, great! If you are not able to do this, do a couple in the morning, a couple in the afternoon and the remainder in the evening prior to going to bed; or whatever is convenient for you. If necessary you can even do half one day and the other half the next day. The key here is long term injury prevention, increased range of motion, improved body awareness, stress relief and enhanced relaxation. Prior to performing the following flexibility exercises, click here to read flexibility training recommendations.

Exercise 1: Flexion and Extension

Instruction:
1) From a sitting or standing position, begin with neck upright.
2) Flex your neck tucking your chin towards your chest. If your chin touches the chest, attempt touching your chin further down the chest. Hold this position for 20-30 seconds.
3) Extend your neck trying to bring the back of your head as close to back as possible. Hold this position for 20-30 seconds.






Exercise 2: Left and Right Look

Instruction:
1) From a sitting or standing position, begin with neck upright.
2) Turn your head to the right and hold this position for 20-30 seconds.
3) Turn your head to the left and hold this position for 20-30 seconds.








Exercise 3: Lateral Shoulder and Upper Back

Instruction:
1) From a sitting or standing position, raise your right arm to shoulder height.
2) Flex your right arm across to the left shoulder.
3) Grasp your raised arm just above the elbow with your left hand.
4) Exhale and pull your raised across your chest. Hold this position for 20-30 seconds and repeat on the opposite side.






Exercise 4:Triceps

Instruction:
1) 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.  
2) 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.






Exercise 5: Chest and Shoulders

Instruction:
1) From a standing position, face the edge of a door frame or corner of a wall.
2) Flex your right arm at the elbow and place your hand on the wall or frame.
3) 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.








Exercise 6: Torso

Instruction:
1) From a standing position, place your feet shoulder width apart.
2) 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.
3) 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.

Exercise 7: Groin

Instruction:
1) From a sitting position keep your upper body near vertical. You may choose buttocks and lower back against a wall.  
2) Flex your knees with your legs spread pulling your feet towards your body and place your heels together.
3) 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                                        to the floor with your elbows.



Exercise 8: Hips

Instruction:
1) Lay on your back with legs flat on the floor.
2) Bring your right thigh close to your chest by flexing your knee and hip.
3) 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.



Exercise 9: Hamstrings

Instruction:
1) From a standing position raise your right leg and place it upon an stable elevated surface at a comfortable height.
2) 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.  

Exercise 10: Quadriceps

Instruction:
1) From a standing position place one hand about shoulder height up against a wall or stable surface.
2) Reach back with the opposite hand and grab the ankle on the same side.  
3) Exhale and slowly pull your heal toward you buttocks while avoiding to 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.   







Exercise 11: Calf and Achilles Tendon

Instruction:
1) From a standing position place both hands on the wall approximately shoulder width apart.  
2) 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.