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Stretching1

This workout includes static stretches for the total body to improve your flexibility...and feel great! [ID: workout05]

Exercises

First time: Hold each stretch for 10 seconds or more

Grab a yoga mat and let's go:

  1. Side stretch (side), side_stretch.htm
  2. Standing adductor stretch (inner thigh) - the adductor muscles are your inner thigh or groin muscles, standing_adductor.htm
  3. Posterior chain stretch (glutes, lower back), posterior_chain_stretch.htm
  4. Standing quad stretch (quad) - this is a good balance exercise as well, standing_quad_stretch.htm
  5. Hip flexor stretch (hip) - do this standing or kneeling, hip_flexor_stretch.htm
  6. Butterfly stretch (groin/inner thigh), butterfly_stretch.htm
  7. Pretzel stretch (back), pretzel_stretch.htm
  8. Cobra (abs), cobra.htm
  9. Lying hamstring stretch (hamstring, calf), lying_hamstring.htm
  10. Hurdler's stretch (hamstring, lower back), hurdler_stretch.htm
Details

I like the order of these stretches: standing, to kneeling, to sitting on the yoga mat, to lying down.

Stretching feels great. For the best results: Slow down. Breath deep. Be calm and focused.

Little help

Most of these stretches are from the NASM certification course, www.nasm.org/become-a-personal-trainer

Hint: About stretching, hints.htm#about_stretching


Image source: NASM, www.nasm.org