Standing & Walking
You can stretch anywhere. Whether standing in line, waiting for the bus, or watching your child’s soccer game, you can get in some quality flexibility training. This set of standing stretches is a great program for beginners. The stretches themselves are basic and easy to follow, wherever or whenever you find yourself on your feet. Remember to warm up first and never stretch to the point of pain. Know your body's limits. Hold each stretch for 15-30 seconds, repeating each two or three times, depending on how you feel.
Neck Stretch:
Stand with torso upright, shoulders down and back, and spine neutral. With your left hand, gently grasp the left side of your head while reaching your opposite hand behind your back. Tilt head down towards shoulder until a gentle stretch is felt.
Biceps and Shoulder Stretch:
Begin this stretch in a standing position with your feet approximately shoulder width apart. Clasp your hands together behind your back. Roll your chest out and raise your arms up towards the ceiling.
Lower Shoulder Stretch:
Stand with your feet shoulder width apart. Bring one arm directly across your body and hold it tight with the opposite arm. Switch sides.
Chest Stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Raise your arms out to the side, parallel with the ground, and the palms of the hands facing upward. Stretch the arms back, squeezing your shoulder blades together.
Lunging Calf Stretch:
Begin with feet shoulder-width apart. Step forward into a mini lunge, with the back foot in a fixed position and the back knee slightly bent. Stretch the back calf by bending and straitening your back leg while remaining in the half lunge position. Switch sides.
Hamstring Stretch:
Begin by standing upright, facing the seat of a low chair, stool, or step. Carefully place the heel of your right foot onto the chair (using a wall or another object for balance, if necessary). Keep your back leg slightly bent and abs tight to help with balance. Keeping torso straight, bend over from the waist, lowering your upper body towards your extended leg.
Quadriceps Stretch:
Begin standing next to a sturdy chair or wall. Feet and legs should be together, abs pulled in. Place your right hand onto the chair or wall for balance. Grasp your left ankle or foot with your left hand. Keeping back flat and thighs together, gently pull your left heel toward your left buttock until you feel a stretch in the front of your thigh.
Inner Thigh Stretch:
Begin standing with feet slightly wider than hips. Turn toes outward slightly. Keeping feet flat on the floor, squat straight down, holding onto a wall or sturdy chair for balance, if necessary. Place elbows on thighs, allowing hands to hang between your feet.
Side Stretch:
Begin standing with feet hip-width apart, knees soft, torso upright, and spine neutral. Place the right hand on the right hip. Extend your left arm overhead, hand in line with the shoulder, arm next to the ear, and palm facing inside.Keeping lower body stationary and moving from the hips, lean over to the right side, allowing your upper body and arm to follow. Bend the left elbow slightly and reach overhead and to the side.
Full Body Stretch (Downward Dog):
Begin on your hands and knees, keeping hands directly underneath shoulders and knees underneath hips. Slowly straighten the knees as you lift your hips upward and lower your heels to the ground. Breathe steady as your lengthen through the spine and pull your shoulders down away from your ears. If your flexibility allows, lengthen through the arms and lower your chest, shifting your weight back into your heels.
