Best Stretches
You know you need to stretch. You are feeling stiff and tight sitting at your computer working. That is why I compiled this list of the 22 best stretches.
But making time to stretch can help you restore proper joint motion, and may even help with your mobility. If you can improve your passive range of motion with stretching, you can probably also improve your active range of motion as well. Stretching may even help to reduce the risk of injuries. If you need help getting started, read my article about how to start stretching.
Neck Corners Stretch
This exercise stretches your neck.
With hands by sides or clasped behind your back, turn your head about 45 degrees to one side and then drop your chin towards your clavicle. Hold for 30-60 seconds. Switch sides.
Hand Clasp Stretch
This drill stretches your pecs.
Place your hands behind you, arms straight and shoulders back. Clasp your hands together and press your shoulders down. Focus on squeezing your shoulder blades together. Hold for 1-2 minutes.
Overhead Tricep and Lat Stretch
This one stretches your upper back and arms.
With knees on a mat in front of a bench, chair or couch, bring your elbows to the edge of the bench. Bring hands together overhead, and place hands on the nape of your neck. Press your chest and shoulders toward the floor while keeping your lower back straight. Hold for 30-60 seconds.
Rotating Chest Stretch
This exercise stretches your chest and shoulders.
Lie on your side, with arm right in line with your shoulder, palm down on the floor. Turn your body up towards the ceiling, holding at the point where you feel a stretch in your chest and shoulder. Hold 30-60 seconds, then switch sides.
Lying T-Spine Rotation
Use this drill to stretch your upper back.
Lie on your side with bottom arm in line with shoulder, palm up. Your bottom leg stays straight, top leg is bent to 90 degrees. Reach your other arm over your body and focus on pushing both shoulder blades into the floor. Hold 30-60 seconds, then switch sides.
Bridge
This drill stretches the muscles on the front of your body.
Start with feet elevated on a couch and hands under shoulders. Press up and push your shoulders over your hands. Hold 15 seconds, then come down and repeat 2-3 times.
Child’s Pose
This awesome exercise stretches your upper back.
Get on hands and knees. With arms straight, extend your arms overhead. Make sure palms face each other. Press your chest down towards the ground to enhance the stretch. Hold for 30-60 seconds.
Cobra Stretch
This drill stretches your back.
This is a less intense version of the bridge. Lie in a face-down position. With legs straight and hips flat on floor, press your arms into a straight position, achieving an arch in your lower and mid back. Hold where comfortably challenging for 30-60 seconds.
Mad Cat Stretch
This drill stretches your back.
Assume an all fours position. With a band under your arm pits and anchored at your hands, round your back until you feel a nice stretch in your back muscles. Hold 30-60 seconds and then release.
Figure Four Stretch
This exercise stretches your hips.
Lie on your back with knees bent to 90 degrees. Place one foot on your opposite knee. Then press that knee away from you while pulling under your top hamstring. Feel the stretch and then switch sides. Hold 30 to 60 seconds, then switch.
90/90 Hip Rotation Drill
This exercise stretches your hips.
Sit upright, with legs crossed. Pull one leg in front of you, pushing knee down on floor, to form a 90 degree angle in front of you. Pull other leg behind you, forming a 90 degree angle behind you. You should be able to draw a box between your legs. Hold 30-60 seconds, then switch sides.
Pigeon Pose
This drill stretches your hips and adductors.
Draw a 45 degree angle with your front hip and knee. Then push other leg straight behind you. Keep back straight. Hold 30-60 seconds, then switch sides.
World’s Greatest Stretch
This drill stretches your entire body.
With feet side by side, fold forward until your hands touch the floor. Perform a deep lunge and place one foot far behind you. Place front foot just outside one hand. With back leg straight, pick up hand farthest from your foot, rotate your upper back and look up at the ceiling. Hold 5-8 counts, switch sides, perform 5-10 reps on each.
Half Kneeling Hip Flexor
This drill stretches your quads and hip flexors.
Get into a half kneeling position. Squeeze your back glute to feel a hip flexor stretch. May add an overhead reach to enhance the stretch. Hold 30-60 seconds, then switch sides.
Half Kneeling Hip Flexor with Back Foot Elevated
This drill also stretches your quad and hip flexor. This is a more advanced variation of the half kneeling hip flexor stretch.
Position yourself in front of a wall. Get into a half kneeling position, but place your back lower leg and foot on the wall. You may need to move further from the wall. Squeeze your back glute to feel the stretch. Hold 30-60 seconds, then switch sides.
Frog Stretch
This exercise stretches your adductors.
Get into a hands and knees position, then bring each leg out to the side in line with your hips. Press your body down by positioning yourself onto your elbows. You may also bring your lower legs in line with your upper legs to enhance the stretch. Hold 30-60 seconds.
Lying Hamstring Stretch
Improve hamstring mobility with this stretch.
Lie on your back with legs straight. Keeping one leg straight and back flat, lift other foot, bending knee softly and bringing foot over your hips. You may also try this one with a band under your foot to help you extend into the stretch.
Stretch your quads while improving your balance.
Stand on one leg, keeping a neutral spine and pelvis. Bring one foot back towards your glute. Hold 30-60 seconds, then switch sides.
Downward Dog
This drill stretches your back, shoulders, glutes, hamstrings and calves.
Place your hands on floor, then step both legs back beside each other. Lift hips to form a tent shape with your body. Press one heel down toward the floor. Hold 30-60 seconds. Switch sides.
Pretzel Stretch
This stretch improves mobility of your entire body.
Lie on your side. Bend your top knee at 90 degrees. Pull over to one side using your bottom arm. Bend bottom knee back. Place bottom foot in top hand and pull in opposite direction. Hold 30-60 seconds. Then switch sides.
Standing Forward Fold
Use this drill to stretch your hamstrings and lower back.
With Feet side by side, fold your body in half, letting low back relax and feet touch the floor, if able. Hold 30-60 seconds.
Standing Soleus Stretch
This is a great calf stretch.
Position yourself about 2 feet in front of a wall. Bring one foot forward, one back in a mini lunge position. Place front foot about 3 inches from the wall, with foot facing forward and heel down. Keeping heel down and foot forward, pull knee into the wall in front of you. Hold 30-60 seconds, then switch sides.
Final Thoughts
I hope you enjoyed these stretches. Let me know how you like them in the comments below.
