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
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
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
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
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
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
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
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
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
Duration: 30 seconds
Part of Body: Neck
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Neck
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Neck
Type of Stretch: Static
Duration: 15 rotations each direction
Part of Body: Neck
Type of Stretch: Dynamic
Duration: 10 rotations per side
Part of Body: Neck
Type of Stretch: Oscillatory
Duration: 30 seconds
Part of Body: Neck
Type of Stretch: Static
Stretches for the Shoulders
Duration: 15 rotations each direction per arm
Part of Body: Shoulders
Type of Stretch: Dynamic
Duration: 30 seconds
Part of Body: Triceps/Shoulders
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Shoulder/Arm
Type of Stretch: Static
Duration: 15 rotations per arm
Part of Body: Shoulder
Type of Stretch: Oscillatory
Duration: 15-20 oscillations each arm
Part of Body: Shoulders
Type of Stretch: Oscillatory
Duration: 20 rolls each direction
Part of Body: Shoulders
Type of Stretch: Dynamic
Duration: 10 shrugs
Part of Body: Shoulders
Type of Stretch: Dynamic
Stretches for the Arms
Duration: 30 seconds
Part of Body: Forearm/Wrist
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Shoulder
Type of Stretch: Static
Duration: 15 oscillations
Part of Body: Elbow
Type of Stretch: Oscillatory
Duration: 30 seconds
Part of Body: Forearm
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Forearm
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Wrists/Forearms
Type of Stretch: Static
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
Duration: 30 seconds
Part of Body: Triceps
Type of Stretch: Static
Stretches for the Wrist & Hand
Duration: 30 seconds
Part of Body: Wrists/Hands
Type of Stretch: Dynamic
Duration: 10 repetitions
Part of Body: Hands
Type of Stretch: Oscillatory
Duration: 20-30 repetitions each direction
Part of Body: Wrists
Type of Stretch: Dynamic
Duration: 15-20 rotations
Part of Body: Wrists/Forearms
Type of Stretch: Oscillatory
Duration: 20-30 rotations each direction
Part of Body: Wrists
Type of Stretch: Dynamic
Duration: 20-30 repetitions each side
Part of Body: Wrists
Type of Stretch: Oscillatory
Duration: 20-30 repetitions each side
Part of Body: Wrists
Type of Stretch: Oscillatory
Stretches for the Chest
Duration: 30 seconds
Part of Body: Chest/Shoulders
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Chest/Shoulders
Type of Stretch: Static
Duration: 20-30 seconds
Part of Body: Chest
Type of Stretch: Static
Duration: 5-10 oscillations
Part of Body: Chest
Type of Stretch: Oscillatory
Duration: 30 seconds
Part of Body: Chest
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Chest
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Chest
Type of Stretch: Static
Stretches for the Upper Back
Duration: 30 seconds
Part of Body: Back/Arms
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Back
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Rib cage
Type of Stretch: Static
Duration: 10-15 oscillations per side
Part of Body: Side Muscles
Type of Stretch: Oscillatory
Duration: 30 seconds
Part of Body: Low Back
Type of Stretch: Static
Stretches for the Low Back
Duration: 30 seconds
Part of Body: Spine
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Low Back
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Spine
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Back
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Back
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Back
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Side Muscles
Type of Stretch: Static
Duration: 30-45 seconds
Part of Body: Low Back
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Low Back/Hips
Type of Stretch: Static
Duration: 15-20 rotations each direction per side
Part of Body: Low Back
Type of Stretch: Dynamic
Duration: 30 seconds
Part of Body: Low Back
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Low Back/Hips
Type of Stretch: Static
Duration: 30-45 seconds
Part of Body: Low Back
Type of Stretch: Static
Duration: 30-45 seconds
Part of Body: Spine/Low Back
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Rib cage
Type of Stretch: Static
Duration: 15 rotations each direction
Part of Body: Low Back/Hips
Type of Stretch: Dynamic
Duration: 20-30 repetitions
Part of Body: Back
Type of Stretch: Oscillatory
Stretches for Abs
Duration: 30 seconds
Part of Body: Abdominal region
Type of Stretch: Static
Stretches for the Legs
Duration: 15 rotations per leg
Part of Body: Knee
Type of Stretch: Oscillatory
Duration: 30 seconds
Part of Body: Front of Thighs
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Groin
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Calf muscle
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Legs
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Legs
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Legs
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Groin/Legs
Type of Stretch: Static
Duration: 30 seconds
Part of Body: Front of Thigh
Type of Stretch: Static
Stretches for the Ankles/Feet
Duration: 15 rotations each direction per foot
Part of Body: Ankle
Type of Stretch: Dynamic
Duration: Amount of Time to Complete the Alphabet
Part of Body: Ankles/Feet
Type of Stretch: Dynamic
Duration: 15-20 repetitions
Part of Body: Ankles
Type of Stretch: Oscillatory
Duration: 20-30 repetitions each direction per leg
Part of Body: Ankles
Type of Stretch: Dynamic
Duration: 15 repetitions
Part of Body: Toes/Feet
Type of Stretch: Oscillatory