How to stretch

13 Full-Body Stretching Exercises

No flexibility in your schedule? Rest assured, this stretching routine is quick—and its benefits are many.

..... Calves

Take a step forward

and press your back

heel down to feel

the stretch in your

rear calf.

.... Hamstrings

Keep your front leg straight and

lean forward to feel the stretch in the

hamstring of your front leg.

............................. Quads

Hold your ankle

and push your hips

forward to feel the stretch in your thigh.

..... Hip flexors

Step forward into

a lunge so that

your back knee

is in contactwith

the ground. Keep

your body upright

and push your hips

forward.

..... Adductors

Touch your soles

together and press

gently on your knees

with your elbows.

.... Glutes

Stand on one leg

and balance the

bottom of your

raised shin on your

standing knee.

..... Abs ..... Lats
Lie on a mat with palms under Kneel down and extend one arm
your shoulders and your out so it rests on the ground. Press
elbows tucked in. Then raise down on your leading arm to feel the
your shoulders while keeping stretch down your side.
your hips on the ground.

..... Lower back
Keeping your shoulders flat
on the floor, bend one
knee at 90˚ and rotate your
hips to send one leg over the
other, pressing down to feel
the stretch.

..... Chest    ..... Traps
  With your palms Pull gently on
   facing forwards, take   your head and
your arms back pull your opposite
to feel the stretch   shoulder down.
across your chest.