Stretching Exercises

Stretching: 107 exercises with step-by-step instructions, form tips and the muscles worked.

• 90 to 90 StretchGluteus Medius, Gluteus Minimus, Piriformis
• Abdominal stretchRectus Abdominis
• Above head chest stretchPectoralis Major, Pectoralis Minor, Deltoids
• Across chest shoulder stretchDeltoids
• Adductor dynamic stretchAdductor Longus, Adductor Brevis, Adductor Magnus
• Adductor stretchAdductor Longus, Adductor Brevis, Adductor Magnus
• All fours quad stretchQuadriceps Femoris
• Ankle circlesTibialis Anterior, Gastrocnemius, Soleus
• Arm crossoverDeltoids, Pectoralis Major
• Armless Prayer StretchDeltoids, Trapezius, Rhomboids
• Arms Behind Back Chest StretchPectoralis Major
• Arms behind back shoulder flexor stretch
• Back and forward leg swingsIliopsoas, Gluteus Maximus, Gluteus Mideus
• back and shoulder stretchDeltoids, Trapezius, Rhomboids
• Back pec stretchPectoralis Major, Deltoids, Latissimus Dorsi
• Back slaps wrap around stretchPectoralis Major, Deltoids
• Back stretch dynamicLatissimus Dorsi, Deltoids
• Back stretch standing with benchLatissimus Dorsi, Deltoids
• Backward abdominal stretchRectus Abdominis
• Backward Forward Turn to Side Neck StretchSternocleidomastoid, Trapezius, Splenius Capitis, Levator Scapulae
• Band Warm up Shoulder StretchDeltoids
• Basic toe touchBiceps Femoris, Semitendinosus, Semimembranosus
• Bent arm chest stretchPectoralis Major
• Biceps stretch behind the backBiceps Brachii
• Bodyweight standing back stretchErector Spinae, Iliopsoas
• Calf push stretch with hands against wallGastrocnemius, Soleus
• Calf stretch with hands against wallGastrocnemius, Soleus
• Calf stretch with ropeGastrocnemius, Soleus
• Calves stretch on stairsGastrocnemius, Soleus
• Cat stretchLower Back, Abdominals
• Ceiling look stretchLower Back, Abdominals
• Chest out hands behind (hold)Pectoralis Major, Deltoids
• Chest stretch with exercise ballPectoralis Major
• Child Pose Lower Back StretchErector Spinae, Latissimus Dorsi, Teres Major
• Circles knee stretchQuadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus
• Cobra side Ab stretchPectoralis Major, Deltoids, Triceps Brachii
• Corner wall chest stretchPectoralis Major
• Cross over shoulder stretchDeltoids, Trapezius, Rhomboids
• Crossover kneeling hip flexor stretchIliopsoas, Quadriceps Femoris
• Crouching heel back calf stretchGastrocnemius, Soleus
• Dead hang stretchErector Spinae, Latissimus Dorsi, Deltoids
• Dumbbell rdl stretch isometricBiceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus
• Dynamic Back StretchLatissimus Dorsi, Deltoids
• Dynamic Leg SwingIliopsoas, Biceps Femoris, Semitendinosus, Semimembranosus
• Elbow Flexor StretchFlexor Carpi Radialis, Flexor Carpi Ulnaris, Pectoralis Major
• Elbows Back StretchPectoralis Major, Deltoids
• Exercise ball back stretchErector Spinae, Trapezius, Rhomboids
• Exercise ball hip flexor stretchIliopsoas, Rectus Femoris
• Exercise ball lat stretchLatissimus Dorsi, Teres Major
• Exercise ball lower back dynamic stretchErector Spinae
• Exercise ball lower back prone stretchErector Spinae
• Exercise ball lying side lat stretchLatissimus Dorsi, Teres Major
• Exercise Ball Lying Side Lat Stretch V.2Latissimus Dorsi, Teres Major
• Exercise ball seated hamstring stretchBiceps Femoris, Semitendinosus, Semimembranosus
• Exercise ball seated quad stretchQuadriceps Femoris
• Extension And Inclination Neck StretchSternocleidomastoid, Scalenes
• Extension Of Arms In Vertical StretchDeltoids, Trapezius
• Fixed bar stretchDeltoids, Trapezius, Rhomboids, Latissimus Dorsi, Teres Major
• Front shoulder stretch with barDeltoids
• Hamstring lying curl up stretchBiceps Femoris, Semitendinosus, Semimembranosus
• Hamstring lying straight leg stretchBiceps Femoris, Semitendinosus, Semimembranosus
• Intermediate hip flexor and quad stretchRectus Femoris, Iliopsoas
• Iron cross stretchErector Spinae, Gluteus Maximus, Gluteus Mideus
• Knee to chest stretchErector Spinae, Gluteus Maximus, Gluteus Mideus
• Kneeling hip flexor stretchIliopsoas
• Kneeling lat floor stretchLatissimus Dorsi, Teres Major
• Kneeling wrist flexor stretchFlexor Carpi Radialis, Flexor Carpi Ulnaris
• Leg extended stretch on benchBiceps Femoris, Semitendinosus, Semimembranosus
• Legs hand reach spine stretchErector Spinae, Biceps Femoris, Semitendinosus, Semimembranosus
• Lunging straight leg calf stretchGastrocnemius, Soleus
• lying (prone) abdominal stretchRectus Abdominis
• Lying bench internal rotation stretchSubscapularis
• Lying crossover stretchErector Spinae, Gluteus Maximus, Gluteus Mideus
• Lying glute stretchGluteus Maximus, Gluteus Medius
• Lying hip flexor stretchIliopsoas
• Lying quadriceps stretchQuadriceps Femoris
• Lying side quadriceps stretchQuadriceps Femoris
• Middle back rotation stretchLatissimus Dorsi, Teres Major, External Obliques, Internal Obliques
• Overhand tricep stretching single armTriceps Brachii
• Overhead triceps stretch side angleTriceps Brachii
• Pretzel stretchLatissimus Dorsi, Teres Major, Erector Spinae, Rectus Abdominis, Obliques
• Reaching up shoulder stretchDeltoids
• Rear deltoid stretchPosterior Deltoid
• Resistance Band Assisted Front Rack StretchDeltoids, Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
• Reverse shoulder stretchDeltoids
• Runner stretchBiceps Femoris, Semitendinosus, Semimembranosus
• Seated calf stretchGastrocnemius, Soleus
• Seated cross leg glute stretchGluteus Maximus, Gluteus Medius
• Seated shoulder flexor depressor retractor stretchDeltoids
• Seated side stretchExternal Obliques, Internal Obliques, Latissimus Dorsi, Teres Major
• Seated single leg hamstring stretchBiceps Femoris, Semitendinosus, Semimembranosus
• Seated straight leg calf stretchGastrocnemius, Soleus
• Side lying floor stretchLatissimus Dorsi, Teres Major
• Side wrist pull stretchExtensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis
• standing adductor stretchAdductor Longus, Adductor Brevis, Adductor Magnus
• Standing bow hamstring stretchBiceps Femoris, Semitendinosus, Semimembranosus
• Standing gastrocnemius stretchGastrocnemius
• Standing hamstring calf stretch with Resistance bandBiceps Femoris, Semitendinosus, Semimembranosus
• Standing lateral stretchObliques
• Standing leg elevated hamstring stretchBiceps Femoris, Semitendinosus, Semimembranosus
• Standing one arm chest stretchPectoralis Major
• Standing overhand shoulder stretchDeltoids
• Standing quadriceps stretchQuadriceps Femoris
• Standing reverse shoulder stretchDeltoids
• Standing side slope stretchObliques
• Triceps light stretchTriceps Brachii
• Upper back stretchRhomboids, Trapezius