Complete Body Streches

http://www.stretch-exercises.com/exercises/upper-body/index.html#1

Stretch exercises for the upper body will allow you to stretch the following muscle groups:

  • Neck (Trapezius)
  • Shoulders (Deltoids)
  • Chest (Pectorals)
  • Abs (Abdominals)
  • Back (Lats, Lower Back)
  • Arms (Biceps, Triceps, Forearms)

Neck #1 – Head Tilt Forward

Neck #1 - Head Tilt Forward
  • Stand up with your back straight and tilt your head down towards your chest.
  • Tilt your head back to its starting position after a short pause.
  • Be careful not to tilt your head back too far.

Neck #2 – Head Tilt Sideways

Neck #2 - Head Tilt Sideways
  • Stand up with your back straight and tilt your head sideways towards your left shoulder.
  • Tilt your head back towards its starting position but continue on to the right shoulder.
  • Chain together these steps to accomplish fluid and smooth movements.

Neck #3 – Head Left-to-Right Rotation

Neck #3 - Head Left-to-Right Rotation
  • Stand up with your back straight and rotate your head to the left.
  • Rotate your head back and continue on to the right side.
  • Chain together these steps to accomplish fluid and smooth movements.

Shoulder #1 – Arm-in-Front Shoulder Stretch

Shoulder #1 - Arm-in-Front Shoulder Stretch
  • Stand up and grab your right elbow in front of your chest using your left hand.
  • Stretch by pulling your elbow towards your chest for several seconds and alternate sides when done.
  • This exercise will stretch your shoulder muscles.

Shoulder #2 – Upper-Arm-Up Shoulder Stretch

Shoulder #2 - Upper-Arm-Up Shoulder Stretch
  • Stand up and grab your right elbow up on the side of your head using your left hand.
  • Stretch by pulling your elbow towards the back of your head and hold for several seconds before moving on the other side.
  • This exercise will stretch your shoulder and triceps muscles.

Shoulder #3 – Sideways Arms Swing

Shoulder #3 - Sideways Arms Swing
  • Stand up and extend your arms out to each side.
  • Swing your arms in and out while keeping them straight throughout.
  • This exercise will stretch your shoulders and chest muscles alternately.

Shoulder #4 – Arms Behind Back Reach

Shoulder #4 - Arms Behind Back Reach
  • Stand up, put your left hand behind your back over your left shoulder and your right hand behind your back against your lower back.
  • Stretch by moving your hands towards each other, holding on to one another if you can and hold the stretch for several seconds.
  • This exercise will mainly stretch your shoulder muscles.

Shoulder #5 – Shoulder Stretch (Ball)

Shoulder #5 - Shoulder Stretch (Ball)
  • Crouch down on the floor on your right knee and your left foot, exercise ball in front of you and your right hand lying across the exercise ball.
  • Stretch by applying weight down onto your shoulder and alternate sides after several seconds.
  • This exercise will stretch the muscles located in your shoulders.

Shoulder #6 – Kneeling Twist (Ball)

Shoulder #6 - Kneeling Twist (Ball)
  • Lie down on your knees on the floor, ball in front of you with your hands on top of it, arms fully extended.
  • Stretch by rolling your upper body down to one side while keeping your hands on the exercise ball.
  • This exercise will stretch your back shoulder muscles.

Shoulder #7 – Shoulder Chest and Hips Stretch (Ball)

Shoulder #7 - Shoulder Chest and Hips Stretch (Ball)
  • Lie down on your left knee, your right leg fully extended out back and place your hands on top of the exercise ball in front of you.
  • Stretch by pushing yourself down while keeping your hands on top of the exercise ball. Alternate sides after several seconds.
  • This exercise will stretch your shoulder muscles as well as the muscles located in your thighs.

Chest #1 – Chest Stretch (Ball)

Chest #1 - Chest Stretch (Ball)
  • Stand in front of a wall and hold the exercise ball with your left hand up high.
  • Stretch by extending your body and pulling yourself down towards the wall.
  • This exercise will stretch your chest muscles primarily.

Abs #1 – Back Roll (Ball)

Abs #1 - Back Roll (Ball)
  • Lie on your back on the exercise ball.
  • Stretch by extending your arms and legs fully.
  • This exercise stretches your abdominal muscles as well as your chest muscles.

Back #1 – Trunk Rotation

Back #1 - Trunk Rotation
  • Stand up and position your hands on each side of your hips, elbows slightly bent.
  • Rotate your trunk to your left, then rotate it all the way to your right in one smooth motion. Repeat this a few times.
  • This exercise will stretch your back, chest and abdominal muscles.

Back #2 – Arm Up Upper Body Sideways Stretch

Back #2 - Arm Up Upper Body Sideways Stretch
  • Stand up and raise your right arm straight up.
  • Titl your upper body at the hips to your left in order to stretch the entire right side of your body. Alternate sides when done.
  • This exercise stretches your back and your abdominal muscles.

Back #3 – Lower Back Stretch (Sitting)

Back #3 - Lower Back Stretch (Sitting)
  • Sit down on the floor, back straight, legs in front of you wide from each other with your knees bent in front of your chest.
  • Stretch by tilting your upper body forward.
  • This exercise will stretch your lower back.

Back #4 – Trunk Rotation (Sitting)

Back #4 - Trunk Rotation (Sitting)
  • Sit down on the floor, legs straight, away from each other.
  • Stretch by rotating your upper body to one side then to the other.
  • This exercise will stretch your back muscles.

Back #5 – Upper Body Side Stretch (Sitting)

Back #5 - Upper Body Side Stretch (Sitting)
  • Sit down on the floor, left leg extended to its side, right leg folded in front of you.
  • Stretch by raising your arms straight up and tilting your upper body towards your left leg. Alternate sides.
  • This exercise stretches the muscles located in your legs and in your back.

Back #6 – Full Body Stretch (Lying on Back)

Back #6 - Full Body Stretch (Lying on Back)
  • Lie on your back on the floor and extend your legs down and your arms up.
  • Stretch by trying to make yourself taller, by pulling/pushing your feet and hands away from each other.
  • This exercise stretches your entire body.

Back #7 – Hip Twist Stretch (Lying on Back)

Back #7 - Hip Twist Stretch (Lying on Back)
  • Lie on your back on the floor and cross your right leg all the way over your left, both fully extended.
  • Stretch by rotating your upper body as far as you can by pushing your leg as far as you can. Alternate sides when done.
  • This exercise will stretch the muscles located in your back and your hips.

Back #8 – Ball Roll (Lying on Back)

Back #8 - Ball Roll (Lying on Back)
  • Lie on your back on the floor, thighs propped up over your chest, knees bent.
  • Stretch by pulling on the back of your thighs with your hands.
  • This exercise stretches your buttocks, lower back and hamstrings.

Back #9 – Side Lying Stretch (Ball)

Back #9 - Side Lying Stretch (Ball)
  • Lie with your left side on the exercise ball, right leg extended out to maintain balance.
  • Stretch by extending your right side fully and alternate sides when completed.
  • This exercise stretches your back, abdominal and chest muscles.

tretch exercises for the lower body will allow you to stretch the following muscle groups:

  • Hips
  • Back Thighs (Hamstrings)
  • Front Thighs (Quadriceps)
  • Inner Thighs
  • Calves

Browse through the selection of stretch exercises for the lower body below:

Legs #1 – Side Leg Stretch (High)

Legs #1 - Side Leg Stretch (High)
  • Spread your legs apart from one another and move your weight on your left leg, flexing your left knee while keeping your right leg fully extended.
  • Stretch by lowering yourself down and hold the stretch position for several seconds before switching legs.
  • This exercise will stretch your inner thigh muscles primarily.

Legs #2 – Side Leg Stretch (Low)

Legs #2 - Side Leg Stretch (Low)
  • Crouch down, feet wide apart, with your right knee flexed but your right leg fully extended.
  • Move your left hand towards your left ankle to increase the stretch, hold for several seconds and change sides.
  • This exercise will again stretch your inner thigh muscles.

Legs #3 – Front Leg Stretch

Legs #3 - Front Leg Stretch
  • Stand on your right leg and hold your left foot with your left hand behind your buttocks.
  • Stretch by pulling on your foot and hold for several seconds before changing sides.
  • This exercise is excellent at stretching your quadriceps, located in front of your thighs.

Legs #4 – Step Forward Calf Stretch

Legs #4 - Step Forward Calf Stretch
  • Stand on your right foot, knee flexed and extend your left leg back, both feet pointing forward.
  • Stretch your calf by trying to rest your left foot flat on the ground, hold for several seconds and change sides.
  • Use this exercise to stretch your calf muscles.

Legs #5 – Step Up Calf Stretch

Legs #5 - Step Up Calf Stretch
  • Stand up and put your right foot on top of a step in front of you and extend your left leg back, feet pointing forward.
  • Stretch your calf by trying to rest your left foot flat on the ground, hold for several seconds and change sides.
  • Use this exercise to stretch your calf muscles.

Legs #6 – Push Forward Calf Stretch

Legs #6 - Push Forward Calf Stretch
  • Stand in front of the wall, put your hands on it, and extend your right leg back, foot pointing forward.
  • Stretch your calf by trying to rest your right foot flat on the ground, hold for several seconds and change sides.
  • Use this exercise to stretch your calf muscles.

Legs #7 – Hamstring Stretch

Legs #7 - Hamstring Stretch
  • Extend your right leg in front of you and bend your left knee to lower yourself down a little.
  • Pull your right-foot toes towards you and move your hands towards them to stretch. Alternate sides when done.
  • This exercise stretches your hamstrings and your calf muscles.

Legs #8 – Hamstring Stretch (low)

Legs #8 - Hamstring Stretch (low)
  • Extend your right leg in front of you and bend your left knee to lower yourself down as far as you can.
  • Pull your right-foot toes towards you and control the stretch by putting weight on your hands on the floor as required. Alternate sides when done.
  • This exercise stretches your hamstrings and your calf muscles.

Legs #9 – Reach Ankle Stretch (Standing)

Legs #9 - Reach Ankle Stretch (Standing)
  • Stand up, knees slightly bent and bend your hips to lower your upper body down in front of your knees.
  • Try to bring your hands towards your ankles to stretch and hold for several seconds.
  • This exercise will stretch your leg and back muscles.

Legs # 10 – Hip Sideways Stretch (Sitting)

Legs # 10 - Hip Sideways Stretch (Sitting)
  • Sit down on the floor, rotate your upper body to your right, grab your right leg at the knee while it is slightly bent, foot across your left leg.
  • Stretch by pushing on your right leg with your left elbow to rotate your upper body further. Alternate sides.
  • This exercise stretches your hips and your back muscles.

Legs #11 – Hands-on-Knees Leg Stretch (Sitting)

Legs #11 - Hands-on-Knees Leg Stretch (Sitting)
  • Sit down on the floor, knees bent in front of you, the sole of your feet pressed against each other.
  • Stretch by pushing down on your knees and hold for several seconds.
  • This exercise will stretch your inner thigh muscles.

Legs #12 – Stretch to Ankles (High; Sitting)

Legs #12 - Stretch to Ankles (High; Sitting)
  • Sit down on the floor, legs extended in front of you, knees slightly bent.
  • Stretch by titling your upper body forward and bring your extended arms towards your toes.
  • This exercise will mainly stretch your back, hamstrings, buttocks and calf muscles.

Legs #13 – Stretch to Ankles (Low; Sitting)

Legs #13 - Stretch to Ankles (Low; Sitting)
  • Sit down on the floor, legs extended in front of you, knees slightly bent.
  • Stretch by titling your upper body forward and bring your extended arms towards your ankles.
  • This exercise will mainly stretch your back, hamstrings, buttocks and calf muscles.

Legs #14 – Side Stretch to Ankles (Sitting)

Legs #14 - Side Stretch to Ankles (Sitting)
  • Sit down on the floor, legs extended and apart from each other.
  • Stretch by tilting your upper body towards one foot, bringing your extended arm towards it and switch sides after holding for several seconds.
  • This exercise stretches your back, hamstrings, buttocks and calf muscles.

Legs #15 – Side Knee Hold (Lying on Back)

Legs #15 - Side Knee Hold (Lying on Back)
  • Lie on your back on the floor, cross your right leg over your left, knee bent.
  • Stretch by pushing down on your right knee with your left hand. Alternate sides when done.
  • This exercise will stretch the muscles located in your hips.

Legs #16 – Front Leg Stretch (Lying on Side)

Legs #16 - Front Leg Stretch (Lying on Side)
  • Lie on your left side on the floor, left leg forward and right leg held back, knees bent.
  • Stretch by pulling your right foot using your right hand. Alternate sides when done.
  • This exercise stretches mainly your quadriceps muscles.

Legs #17 – Knee Hold Up (Lying on Back)

Legs #17 - Knee Hold Up (Lying on Back)
  • Lie on your back on the floor and prop your right leg up against your chest.
  • Stretch by pulling on the back of your right thigh and alternate sides when done.
  • This exercise stretches mainly your hamstrings muscles.

Legs #18 – Hi Stretch (Ball)

Legs #18 - Hi Stretch (Ball)
  • Lie down on your back on the floor, put your left foot on top of the exercise ball, knee at a 90 degree angle and your right foot against the top of your left knee.
  • Stretch by pushing your right knee down towards the ball with your hands and alternate sides after several seconds.
  • This exercise will stretch the muscles located in your inner thighs.

Legs #19 – Hamstring Stretch (Ball) – Lying

Legs #19 - Hamstring Stretch (Ball) - Lying
  • Lie down on your back on the floor in front of a wall and put your legs up straight against an exercise ball pressed against the wall.
  • Stretch by moving your body closer to the wall while maintaining your feet still on the exercise ball.
  • This exercise will stretch your hamstrings as well as your calf muscles.

Legs #20 – Hamstring Stretch (Ball) – Standing

Legs #20 - Hamstring Stretch (Ball) - Standing
  • Stand on your left foot and put your right foot on top of an exercise ball in front of you, both legs fully extended.
  • Stretch by tilting your upper body down towards the exercise ball while keeping your feet in place. Alternate sides after several seconds.
  • This exercise is very effective at stretching your hamstrings and your calf muscles.

Legs #21 – Hip Flexor Stretch (Ball)

Legs #21 - Hip Flexor Stretch (Ball)
  • Stand up with your left leg in front of you, right leg back, both fully extended, your left thigh slightly held on top of an exercise ball.
  • Stretch by rolling your left leg forward while keeping your right leg back. Alternate sides after holding a several seconds.
  • This exercise is an effective way to target the muscles in your hips.

Legs #22 – Quadriceps Stretch (Ball)

Legs #22 - Quadriceps Stretch (Ball)
  • Stand up and place your right foot on the exercise ball behind you, knee at a 90 degree angle.
  • Stretch by lowering yourself down while keeping your right foot on the exercise ball and alternate sides after holding several seconds.
  • This exercise will stretch your quadriceps.

Legs #23 – Calf and Hamstring Stretch (Ball)

Legs #23 - Calf and Hamstring Stretch (Ball)
  • Sit on an exercise ball and rest your feet in front of you, legs extended.
  • Stretch by pulling your toes towards you while keeping your legs still.
  • This exercise will stretch your calf muscles.

Legs #24 – Calf Stretch (Ball)

Legs #24 - Calf Stretch (Ball)
  • Sit on an exercise ball in a way that makes it touch your buttocks as well as your calf muscles.
  • Stretch by rolling slightly forwards while keeping your feet flat on the ground.
  • This exercise is also excellent at stretching your calf muscles.

Ankles #1 – Inside Ankle Stretch

Ankles #1 - Inside Ankle Stretch
  • Stand up with your ankles titled towards each other.
  • Stretch by tilting your feet towards each other.
  • This exercise will stretch your ankles.

Ankles #2 – Outside Ankle Stretch

Ankles #2 - Outside Ankle Stretch
  • Stand up with your ankles titled away from each other.
  • Stretch by tilting your feet away from each other.
  • This exercise will stretch your ankles.
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About Priyanka Sharma

I am crazy about Fitness and Nutrition.I would love to share this passion with other readers. Welcome to my blog. Reading my blog will help you avoid the same mistakes that I made and hopefully to a better more healthier and happier life.

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