Most of us know many stretching exercises. The problem is we rarely use them. Here are some of the more common stretching exercise and the part of the body that they focus on.
Ankle
Lie down on the ground. Slightly lift one leg off the ground. Rotate your foot, first 10 times clockwise, then 10 times counter-clockwise. Repeat with the other foot.
Lie down on the ground. Slightly lift one leg off the ground. Trace out the letters of the alphabet in the air with the big toe on your foot. Repeat with the other foot.
Neck
Lower your head towards your chest. Extend your neck fully until you’re looking straight down at your toes. Rotate your head making wide circles. First rotate it 10 times in one direction, then the other.
Shoulders
Stand relaxed with your hands at your sides. Slowly roll your shoulders forward, then down, then back, then up, in one circular motion. Repeat 10 times in one direction then 10 times reversing the direction.
Waist
Stand relaxed with your hands on your waist. Twist your torso to the right. Make sure to follow with your head. Keep your lower body, from the hips down, facing forward. Now twist to the left. Repeat 10 times in both directions.
Hips
Stand relaxed with your hands on your waist. Rotate your hips in a circle. Make the circle as big as you can. Don’t bend your knees and keep your feet firmly planted on the ground.
Hamstring
Sit on the ground with your legs extended straight out in front of you. Slowly lean forward over you legs and reach for your feet. Do not curl or hunch your back. Keep it straight and fully extended.
Quadriceps
Stand relaxed with your hands at your sides. Bend your knee and bring your foot up behind you. Hold it your foot with your hand for 10 seconds. Repeat with the other leg.
Calf
Lean against a wall. Step back with the right leg. Keep your knee straight and your heel on the ground. Now push your hips forward until you feel the stretching in your calf. Stretch for 10 seconds. Keep the same position, but now bend your knee. Hold for 10 seconds. Repeat with the other leg.
Groin
Sit on the ground. Bend your knees and put the soles of your feet together. Pull them in as close to your groin as you can. While holding your feet together with your hands, push out on your knees with your elbows. Hold for 10 seconds.
Back
Lie on your stomach and put your hands under you as if you are going to do a pushup. Now raise your head and shoulders and push up with your arms keeping your hips on the ground. Try to extend your head and shoulders as high as you can but keep your waist on the floor. Hold for 10 seconds.
Get on your hands and knees. Push your back up towards the ceiling, like a cat arching its back. Continue arching until you feel the stretch in your back. Hold for 10 seconds.
Ankle
Lie down on the ground. Slightly lift one leg off the ground. Rotate your foot, first 10 times clockwise, then 10 times counter-clockwise. Repeat with the other foot.
Lie down on the ground. Slightly lift one leg off the ground. Trace out the letters of the alphabet in the air with the big toe on your foot. Repeat with the other foot.
Neck
Lower your head towards your chest. Extend your neck fully until you’re looking straight down at your toes. Rotate your head making wide circles. First rotate it 10 times in one direction, then the other.
Shoulders
Stand relaxed with your hands at your sides. Slowly roll your shoulders forward, then down, then back, then up, in one circular motion. Repeat 10 times in one direction then 10 times reversing the direction.
Waist
Stand relaxed with your hands on your waist. Twist your torso to the right. Make sure to follow with your head. Keep your lower body, from the hips down, facing forward. Now twist to the left. Repeat 10 times in both directions.
Hips
Stand relaxed with your hands on your waist. Rotate your hips in a circle. Make the circle as big as you can. Don’t bend your knees and keep your feet firmly planted on the ground.
Hamstring
Sit on the ground with your legs extended straight out in front of you. Slowly lean forward over you legs and reach for your feet. Do not curl or hunch your back. Keep it straight and fully extended.
Quadriceps
Stand relaxed with your hands at your sides. Bend your knee and bring your foot up behind you. Hold it your foot with your hand for 10 seconds. Repeat with the other leg.
Calf
Lean against a wall. Step back with the right leg. Keep your knee straight and your heel on the ground. Now push your hips forward until you feel the stretching in your calf. Stretch for 10 seconds. Keep the same position, but now bend your knee. Hold for 10 seconds. Repeat with the other leg.
Groin
Sit on the ground. Bend your knees and put the soles of your feet together. Pull them in as close to your groin as you can. While holding your feet together with your hands, push out on your knees with your elbows. Hold for 10 seconds.
Back
Lie on your stomach and put your hands under you as if you are going to do a pushup. Now raise your head and shoulders and push up with your arms keeping your hips on the ground. Try to extend your head and shoulders as high as you can but keep your waist on the floor. Hold for 10 seconds.
Get on your hands and knees. Push your back up towards the ceiling, like a cat arching its back. Continue arching until you feel the stretch in your back. Hold for 10 seconds.
The yoga sun salutation exercise is one that works on flexibility in many different parts of the body.
STEP 1: Stand relaxed with your hands at your sides. Now bring your palms together in prayer position. Exhale.
STEP 2: As you inhale, raise your arms overhead, keeping your palms together.
STEP 3: Exhale and then bend forward until your hands touch your feet.
STEP 4: As you inhale, step the right leg back, arch your back and lift your chin.
STEP 5: Exhaling, step the left leg back. Keep your spine and legs in a straight line and support your weight on hands and feet.
STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under.
STEP 7: Inhaling, stretch forward and bend back. Keep your arms straight.
STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips.
STEP 9: As you inhale, move your left leg back, with the top of the foot stretched out flat on the floor, and lift your chin.
STEP 10: Exhale and then bend forward until your hands touch your feet.
STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.
STEP 12: Exhaling, gently come back to the standing relaxed position with your arms at your sides.
The following video clip is a modified sun salutation.
STEP 1: Stand relaxed with your hands at your sides. Now bring your palms together in prayer position. Exhale.
STEP 2: As you inhale, raise your arms overhead, keeping your palms together.
STEP 3: Exhale and then bend forward until your hands touch your feet.
STEP 4: As you inhale, step the right leg back, arch your back and lift your chin.
STEP 5: Exhaling, step the left leg back. Keep your spine and legs in a straight line and support your weight on hands and feet.
STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under.
STEP 7: Inhaling, stretch forward and bend back. Keep your arms straight.
STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips.
STEP 9: As you inhale, move your left leg back, with the top of the foot stretched out flat on the floor, and lift your chin.
STEP 10: Exhale and then bend forward until your hands touch your feet.
STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.
STEP 12: Exhaling, gently come back to the standing relaxed position with your arms at your sides.
The following video clip is a modified sun salutation.
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