List of Stretches and Routines

If you are training to the fullest, chances are, at some point, you will get injured.

I created this stretching list to help you rehab from an injury and improve flexibility.

All the below information was designed to help you understand the elements of increasing flexibility and eliminating pain through stretching.

However, at the core of the program is the idea that you must take action. The greatest intentions will get you no where. A journey of a thousand miles starts with a single step.

Step 1: Learn The Basics of Stretching

Step 2: Learn How To Use Stretching For Pain Relief

Step 3: Learn How to Create Your Own Stretching Routine

Step 4: Download Your Personal Stretching Chart Here

*Use The Stretches Below To Create Your Routine Or Follow My Personal Routines*

Stretches Routines To Reduce Pain & Improve General Well-being

Stretch Routine For Low Back Pain

Description: Millions of people suffer from low back pain. This stretching routine is a compilation of some of the most effective stretches used throughout the world to help relieve low back pain.

Duration: 12 1/2 minutes

 

 

Stretch Routine For Neck Pain

Description: For the majority of people, stress accumulates in the neck region. This can cause stiffness and pain throughout your day. Use this very effective routine to eliminate stress and tension from your neck region.

Duration: 6 1/2 minutes

 

 

Stretch Routine While Watching TV

Description: The time spent while watching television can be a great opportunity to perform your daily stretches. Use this routine to eliminate stress without missing your favorite television programs.

Duration: 8 minutes

For: Whole Body

 

Stretch Routine For Travelers

Description: Taking frequent rest breaks while traveling can lead to a more enjoyable vacation because your body will not be bogged down by stress and tension. This routine was developed for travelers to eliminate stress quickly and efficiently.

Duration: 11 minutes

For: Whole Body

 

Quick Routine After Sitting

Description: Use this short routine to loosen up your upper body after sitting for a long period of time.

Duration: 3 1/2 minutes

For: Core Muscles

 

Stretch Routines While At Work

At The Computer Routine

Description: This is a short stretching routine to eliminate stress while sitting at your computer. Do this routine twice a day and you will notice a significant difference in the level of stress and tension in your neck, shoulders, and hands.

Duration: 6 1/2 minutes

For: Neck, Shoulders, Hands

 

Water Cooler Routine

Description: Getting a drink of water provides an excellent opportunity to relieve built up stress. Do this short routine while at the water cooler every time you get a drink.

Duration: 4 minutes

For: Whole Body

 

Mini-Routine At Your Desk

Description: Sitting at your desk all day can cause many structural problems in your body. These problems can lead to pain in many areas including your neck and low back. Do this short mini-routine as a fast-acting tool to relieve stress in your neck and low back.

Duration: 2 1/2 minutes

For: Neck, Chest, Low Back

 

Extended Routine At Your Desk

Description: If you are sitting at your desk for long periods of time it can lead to pain in many areas of your body. Taking the time to relieve this built up stress and tension is an important part of taking care of your body. Use this extended routine to relieve stress and tension in many parts of your body, all while sitting at your desk.

Duration: 8 1/2 minutes

For: Whole body

 

Stretch Routines While At Home

Mini-Morning/Night Stretch Routine

Description: Stretching is a great way to wake yourself up in the morning. It invigorates the body, circulates blood flow and prepares your body for the day. This mini routine is best done right after you wake up and just before you go to bed.

Duration: 5 minutes

For: Face, Neck, Upper Body

 

Fast Acting Relaxation Routine

Description: This is quick relaxation routine that can be done while at home. Use it as a potent tool to eliminate stress in a short amount of time.

Duration: 3 1/2 minutes

For: Upper Body

 

World Class Flexibility Routine

Description: Increasing your flexibility is a powerful way of keeping your muscles pliable and healthy. The healthier your muscles, the better able they are to handle stress. Do this routine twice a day while at home to develop world class flexibility.

Duration: 11 minutes

For: Whole Body

 

Calming Meditative Routine

Description: Everyone needs moments to relax, recharge, and re-cooperate. This is a routine that will instantly calm your mind and eliminate stress from your body. Perform this routine at least twice a day for maximum benefit.

Duration: 11 minutes

For: Core Muscles

 

Stretches For Your Face

Face Scrunching
Duration: 15 seconds

Part of Body: Face

Type of Stretch: Dynamic

 

Stretches For Your Neck

Angled Neck Stretch
Duration: 30 seconds each side

Part of Body: Neck

Type of Stretch: Static

 

 

Bobble Head
Duration: 10-15 oscillations per side

Part of Body: Neck

Type of Stretch: Oscillatory

 

 

Horizontal Neck Stretch

Duration: 30 seconds

Part of Body: Neck

Type of Stretch: Static

 

 

Look at the Sky Stretch

Duration: 30 seconds

Part of Body: Neck

Type of Stretch: Static

 

 

Neck Pull

Duration: 30 seconds

Part of Body: Neck

Type of Stretch: Static

 

 

Neck Rolls

Duration: 15 rotations each direction

Part of Body: Neck

Type of Stretch: Dynamic

 

 

Neck Turns

Duration: 10 rotations per side

Part of Body: Neck

Type of Stretch: Oscillatory

 

 

Seated Neck Pull

Duration: 30 seconds

Part of Body: Neck

Type of Stretch: Static

 

 

Stretches for the Shoulders

Arm Circles

Duration: 15 rotations each direction per arm

Part of Body: Shoulders

Type of Stretch: Dynamic

 

 

Towel Stretch

Duration: 30 seconds

Part of Body: Triceps/Shoulders

Type of Stretch: Static

 

 

Arm on Wall Stretch

Duration: 30 seconds

Part of Body: Shoulder/Arm

Type of Stretch: Static

 

 

Arm Oscillation

Duration: 15 rotations per arm

Part of Body: Shoulder

Type of Stretch: Oscillatory

 

 

Pumping the Well

Duration: 15-20 oscillations each arm

Part of Body: Shoulders

Type of Stretch: Oscillatory

 

 

Shoulder Rolls

Duration: 20 rolls each direction

Part of Body: Shoulders

Type of Stretch: Dynamic

 

 

Shoulder Shrugs

Duration: 10 shrugs

Part of Body: Shoulders

Type of Stretch: Dynamic

 

 

Stretches for the Arms

Back Forearm Stretch

Duration: 30 seconds

Part of Body: Forearm/Wrist

Type of Stretch: Static

 

 

Folded Arm Stretch

Duration: 30 seconds

Part of Body: Shoulder

Type of Stretch: Static

 

 

Elbow Oscillations

Duration: 15 oscillations

Part of Body: Elbow

Type of Stretch: Oscillatory

 

 

Forearm Stretch

Duration: 30 seconds

Part of Body: Forearm

Type of Stretch: Static

 

 

Front Forearm Stretch

Duration: 30 seconds

Part of Body: Forearm

Type of Stretch: Static

 

 

Prayer Stretch

Duration: 30 seconds

Part of Body: Wrists/Forearms

Type of Stretch: Static

 

 

Standing Bicep Stretch

Duration: 30 seconds

Part of Body: Arm

Type of Stretch: Static

 

 

Tick Tock

Duration: 15 repetitions

Part of Body: Wrists/Forearms

Type of Stretch: Oscillatory

 

 

Tricep Stretch

Duration: 30 seconds

Part of Body: Triceps

Type of Stretch: Static

 

 

Stretches for the Wrist & Hand

Hand Shakes

Duration: 30 seconds

Part of Body: Wrists/Hands

Type of Stretch: Dynamic

 

 

Hand Stretch

Duration: 10 repetitions

Part of Body: Hands

Type of Stretch: Oscillatory

 

 

Rolling Wrists

Duration: 20-30 repetitions each direction

Part of Body: Wrists

Type of Stretch: Dynamic

 

 

Spilling the Soup

Duration: 15-20 rotations

Part of Body: Wrists/Forearms

Type of Stretch: Oscillatory

 

 

Wrist Circles

Duration: 20-30 rotations each direction

Part of Body: Wrists

Type of Stretch: Dynamic

 

 

Wrist Flicks

Duration: 20-30 repetitions each side

Part of Body: Wrists

Type of Stretch: Oscillatory

 

 

Wrist Waves

Duration: 20-30 repetitions each side

Part of Body: Wrists

Type of Stretch: Oscillatory

 

 

Stretches for the Chest

Bent Arm Corner Stretch

Duration: 30 seconds

Part of Body: Chest/Shoulders

Type of Stretch: Static

 

 

Elbows Out Stretch

Duration: 30 seconds

Part of Body: Chest/Shoulders

Type of Stretch: Static

 

 

Look at the Moon

Duration: 20-30 seconds

Part of Body: Chest

Type of Stretch: Static

 

 

Rising Chicken

Duration: 5-10 oscillations

Part of Body: Chest

Type of Stretch: Oscillatory

 

 

Straight Arm Corner Stretch

Duration: 30 seconds

Part of Body: Chest

Type of Stretch: Static

 

 

Standing Look to the Moon

Duration: 30 seconds

Part of Body: Chest

Type of Stretch: Static

 

 

Warrior Stretch

Duration: 30 seconds

Part of Body: Chest

Type of Stretch: Static

 

Stretches for the Upper Back

Push-out Stretch

Duration: 30 seconds

Part of Body: Back/Arms

Type of Stretch: Static

 

 

Seated Rhomboid Pull

Duration: 30 seconds

Part of Body: Back

Type of Stretch: Static

 

 

Steeple Stretch

Duration: 30 seconds

Part of Body: Rib cage

Type of Stretch: Static

 

 

Oscillatory Side Bends

Duration: 10-15 oscillations per side

Part of Body: Side Muscles

Type of Stretch: Oscillatory

 

 

Rag Doll with Chair

Duration: 30 seconds

Part of Body: Low Back

Type of Stretch: Static

 

Stretches for the Low Back

Look Behind

Duration: 30 seconds

Part of Body: Spine

Type of Stretch: Static

 

 

Rag Doll

Duration: 30 seconds

Part of Body: Low Back

Type of Stretch: Static

 

 

Runner’s Spinal Twist

Duration: 30 seconds

Part of Body: Spine

Type of Stretch: Static

 

 

Spinal Twist with Wall

Duration: 30 seconds

Part of Body: Back

Type of Stretch: Static

 

 

Spinal Twist

Duration: 30 seconds

Part of Body: Back

Type of Stretch: Static

 

 

Standing Rag Doll

Duration: 30 seconds

Part of Body: Back

Type of Stretch: Static

 

 

Static Side Bend

Duration: 30 seconds

Part of Body: Side Muscles

Type of Stretch: Static

 

 

Cocoon Stretch

Duration: 30-45 seconds

Part of Body: Low Back

Type of Stretch: Static

 

 

Frog Sit

Duration: 30 seconds

Part of Body: Low Back/Hips

Type of Stretch: Static

 

 

Knee Circles

Duration: 15-20 rotations each direction per side

Part of Body: Low Back

Type of Stretch: Dynamic

 

 

Knee Hold

Duration: 30 seconds

Part of Body: Low Back

Type of Stretch: Static

 

 

Knee to Chest

Duration: 30 seconds

Part of Body: Low Back/Hips

Type of Stretch: Static

 

 

Laying Rag Doll

Duration: 30-45 seconds

Part of Body: Low Back

Type of Stretch: Static

 

 

Laying Spinal Stretch

Duration: 30-45 seconds

Part of Body: Spine/Low Back

Type of Stretch: Static

 

 

Superman Stretch

Duration: 30 seconds

Part of Body: Rib cage

Type of Stretch: Static

 

 

Pelvis Twists

Duration: 15 rotations each direction

Part of Body: Low Back/Hips

Type of Stretch: Dynamic

 

 

Swinging Fan

Duration: 20-30 repetitions

Part of Body: Back

Type of Stretch: Oscillatory

 

Stretches for Abs

Abdominal Stretch

Duration: 30 seconds

Part of Body: Abdominal region

Type of Stretch: Static

 

Stretches for the Legs

Bent Knee Twist

Duration: 15 rotations per leg

Part of Body: Knee

Type of Stretch: Oscillatory

 

 

Elevated Lunge

Duration: 30 seconds

Part of Body: Front of Thighs

Type of Stretch: Static

 

 

Elevated Side Lunge

Duration: 30 seconds

Part of Body: Groin

Type of Stretch: Static

 

 

Lunging Calf Stretch

Duration: 30 seconds

Part of Body: Calf muscle

Type of Stretch: Static

 

 

Parallel Leg Stretch

Duration: 30 seconds

Part of Body: Legs

Type of Stretch: Static

 

 

Standing Quad Stretch

Duration: 30 seconds

Part of Body: Legs

Type of Stretch: Static

 

 

Runner’s Hamstring Stretch

Duration: 30 seconds

Part of Body: Legs

Type of Stretch: Static

 

 

Side Bend with Leg Out

Duration: 30 seconds

Part of Body: Groin/Legs

Type of Stretch: Static

 

 

Vertical Lunge

Duration: 30 seconds

Part of Body: Front of Thigh

Type of Stretch: Static

 

 

Stretches for the Ankles/Feet

Ankle Circles

Duration: 15 rotations each direction per foot

Part of Body: Ankle

Type of Stretch: Dynamic

 

 

Drawing the Alphabet

Duration: Amount of Time to Complete the Alphabet

Part of Body: Ankles/Feet

Type of Stretch: Dynamic

 

 

Foot Tapping

Duration: 15-20 repetitions

Part of Body: Ankles

Type of Stretch: Oscillatory

 

 

Seated Ankle Circles

Duration: 20-30 repetitions each direction per leg

Part of Body: Ankles

Type of Stretch: Dynamic

 

 

Toe Stretch

Duration: 15 repetitions

Part of Body: Toes/Feet

Type of Stretch: Oscillatory

 

 

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