Illustrated Stretching Exercises

The following illustrated stretching exercises will take only a small part of your day. You owe it to yourself to increase flexibility and reduce daily aches and pains. Even in a formal office setting, there are chair exercises you can do for a few minutes each day that will make a huge difference in how you feel.

These illustrated stretching exercises should be done regularly to maintain flexibility and to improve posture. Please read our simple warm up tips.

Your Comfort

Comfortable clothing and a pad are the only equipment you need. Here are some quality choices.

Pads

These three pads are highly rated by nearly all customers. They are in thicknesses of 3/8", 1 5/8" and 2". You will notice that the latter two fold rather than roll up, which makes them a bit more comfortable to lie on.

• Harbinger 3/8" Roll Up Mat
• Everlast 1 5/8" Fold Up Mat
• Harbinger 2" Foldable Mat

Clothing

Any clothing that allows for good range of motion will serve you well. Of course, yoga or workout clothes are specifically designed for that purpose while providing various degrees of perspiration wicking. We suggest you consider these manufacturers, as each is high quality and two actively support a worthy cause.

• Hyde Yoga (100% sweatshop free)
• Be Present Yoga (Organic)
• Danskin Yoga & Workout

Other Helpful Equipment

It will take some time for you to become used to the routine and to feel a consistent difference. Be patient and persistent--it will work, particularly if you have a practical diet and exercise routine.

Back

In a recent national survey, exercise and weight loss ranked only behind prescription medication as the most satisfying remedies to back pain—far ahead of over the counter medications, chiropractic, and physical therapy. These illustrated stretching exercises are more comfortable with an exercise mat.

Knee to Chest. Lie on your back with your knees slightly bent and your heels on the floor. Slowly raise one knee and pull it toward your chest until it is as close to your chest as you can comfortably manage. Hold for 30 seconds, then lower. Do two reps with each leg.

Twist. Lie on your back with your knees bent toward your chest and your arms stretched out to the sides. Slowly rotate your legs in one direction, about half way to touching the floor, while at the same time turning your head slowly to face in the opposite direction as your legs. Hold for 15 seconds, then return to the starting position. Do two reps on each side.

Banana Stretch. Lie on your stomach with your hands flat on the floor at shoulder level. Raise your head so you are looking straight ahead. Push up with your arms while arching your back until your arms are straight. Hold for 6 seconds and then lower. Repeat 5 times.

Sideways Stretch. While standing or sitting take your right arm and drape it over your head so your right hand is next to your left ear. Gently stretch to your left and hold for 15 seconds. Do two reps on each side.

Shoulders

Back Shoulder Stretch. While standing or sitting, bring your right arm across your body with your left arm, just above the elbow. Hold for 15 seconds. Do two reps on each side.

Towel Stretch. Grab a rope or rolled towel at the top with your right hand as you hold it behind your head and at the bottom with your left hand behind your back. Gently pull up with your right hand so your left hand is pulled up your back. Hold for 15 seconds. Do two reps on each side.

Hips

Hip Flexor Stretch. Kneel on your right knee and place your left foot in front of you. Place your left hand on your left thigh and your right hand on your right hip. Keep your back straight and your abs tight. Lean forward, shifting more weight onto your front leg without bending at the waist. Hold for 15 seconds, and do two reps on each side.

Hip-Knee Band Stretch. Stand with a wall or railing for support to your right. Cross your left leg over your right at the ankle. Reach over your head with your left hand and reach toward the wall (your right). Hold for 15 seconds and do two reps on each side.

Legs

Quadriceps Stretch. Stand in front of a wall for support, bend your left leg back and grab your left foot with your left hand. Gently pull your heel up and back until you feel a stretch in the front of your thigh. Keep your abs tight and your knees close together. Hold for 15 seconds. Do two reps on each side.

Hamstring Stretch. Lie on your back on the floor near the outer corner of a wall or a door frame. Raise your left leg and rest your heel against the outer corner with your knee slightly bent. Gently straighten your left leg until you feel a stretch in the back of your left thigh. Hold for 15 seconds and do two reps per side.

Calf Stretch. Stand an arm’s length away from a wall and place your hands on the wall and your right foot in front of your left. With your back straight, bend forward keeping your left leg straight and your left foot firmly on the ground until you feel a stretch along the back of your lower leg. Hold for 15 seconds and do two reps on each leg.

If you enjoy the illustrated stretching exercises on this page, you might like to try some of the illustrated stretching exercises from the Chinese Swords Guide.

And this helpful site will teach you how lowering your blood pressure is another of the benefits to exercise.

A Successful Bodybuilder Coach's Method

Mark Ottobre has coached a Ms. Olympia, two Ms. Australia champions and two Mr. Australia champions. He takes training, nutrition and supplements very seriously.

Mark's professional approach to research and an individualized program can help you realize your training goals naturally while avoiding harmful foods and supplements.

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