Stretching: 9 Exercises and 8 Benefits

Stretching is a simple way to prepare your muscles and joints for any workout. But it’s not just for warming up. Stretching is great between exercises and as part of your cool-down routine, too. It’s also an effective way to maximize active recovery days.

Sports medicine specialist Lauren Wichman, MD, shares how stretching can benefit you and provides a 15-minute full-body stretch routine.

Why stretching is important

Stretching has several benefits. For starters, it helps prevent falls and injuries by warming up muscles, joints and connective tissues. Whether you do an entire stretching routine on its own or you stretch before and after exercising, it can also help improve:

• Flexibility
• Balance
• Speed
• Jump height
• Strength
• Endurance
• Range of motion

“Stretching can be very helpful for sports performance,” says Dr. Wichman. “But it can also be helpful for everyday activities, like climbing stairs, changing directions and standing up from a chair.”

Stretching exercises

When it comes to stretching, there are different types:

• Static stretching: You hold a pose without moving, like touching your toes in a hamstring stretch. This helps your muscles relax and slowly get longer. Dr. Wichman recommends using static stretching as part of your cool-down after exercise.
• Dynamic stretching: You move a body part in a slow, controlled way through its full range of motion, like with arm circles or high knees. These stretches are best before a workout or in between sets of exercises.

Static and dynamic stretches can be:

• Active: You use your own muscles to move or hold the stretch. For example, lifting your toes up in the air stretches your calf muscles.
• Passive: You rely on assisted stretching from another person, your hand or a prop. An example is using a doorframe to stretch your chest and shoulders.

Stretching works best when you have the time and availability, so don’t rush through it. If you’re creating a stretching routine, Dr. Wichman suggests starting with a few different stretches for a total of 10 to 15 minutes.

“You’ll likely find stretching is beneficial over time,” she says. “It may take a few weeks before you notice subtle benefits and then months before you notice bigger changes in your range of motion and flexibility.” So, keep at it for maximum effect.

For a 10-minute stretching routine, Dr. Wichman suggests starting with some basic stretches like the following upper- and lower-body exercises.

Dynamic shoulder rolls

1. Start by standing tall with your feet firmly on the ground.
2. Lifting both of your arms, slowly roll your shoulders forward in a circular motion. Do this for 10 seconds.
3. Repeat this process in the opposite direction by rolling your shoulders backward for 10 seconds.

Active neck stretch

1. Start with your spine straight and your head looking forward.
2. While looking straight ahead, lower your right ear to your right shoulder. Hold this stretch for 10 seconds.
3. Return to the upright position, and then lower your left ear to your left shoulder. Hold this stretch for 10 seconds.
4. Repeat three times on both sides.

Static shoulder stretch

1. While looking straight ahead, bring your right arm straight across your chest (as if you’re reaching out for an object on the other side of your left arm).
2. Place your left hand on your right elbow and gently press into the stretch.
3. Hold this position for 20 seconds and then repeat this process in the opposite direction.

Static triceps stretch

1. Raise your right arm above your head.
2. Bend your right arm so your right hand is touching the back of your neck and reaching for the center of your back.
3. With your left hand, gently press backward on your right elbow until you feel a deep stretch in your triceps and hold this position for 20 seconds.
4. Relax and lower your arm, then repeat this process with your left arm.

Dynamic hip circles

1. While standing with your feet hip-width apart, place your hands on either side of your hips.
2. Gently rotate your hips in a circular motion, moving clockwise.
3. Keep each circular motion small and controlled, focusing on warming or loosening up your hip joints.
4. Do this for 10 seconds, then repeat this process by circling your hips in the opposite direction, counterclockwise.

Static quadriceps stretch, standing up

1. Stand tall and hold onto a wall or chair for balance if needed.
2. Bend your right knee and bring your heel toward your glutes.
3. Reach back with your right hand and gently hold the top of your foot or ankle.
4. Keep your knees close together and your hips facing forward.
5. Hold the stretch for 20 seconds, feeling a gentle pull along the front of your thigh.
6. Release slowly and repeat on the other side.

Static hamstring stretch, lying down

1. Lie down on your back and lift one leg off the floor.
2. Clasp your hands behind your thigh and gently bring your leg toward your head (you can also loop a towel around your leg if you have difficulty clasping your hands).
3. Hold this position for 20 seconds.
4. Relax and lower your leg, then repeat this process with your other leg.

Dynamic ankle circles

1. While in a seated position, lift your right leg.
2. Keeping your leg straight, rotate your right foot in a circular motion for 10 seconds.
3. Rotate that same foot in the opposite direction for 10 seconds, keeping your circles small and tight.
4. Lower your right leg and repeat this process with your left ankle.
5. For an added challenge, you can try to “spell the alphabet” by rotating and moving your ankles as if you’re painting each letter of the alphabet in the air. Move through the whole alphabet before repeating the process with the opposite ankle.

Static calf stretch

1. Start in a standing position while facing a wall.
2. Put your hands on the wall in front of you and step forward with one foot, so that your heel is on the ground and your toes are against the wall.
3. Keeping your back leg straight, bend your front leg and lean forward so you feel a stretch in your back leg.
4. Hold this position for 20 seconds.
5. Switch legs and repeat.

“Stretching is something everyone can do, no matter your age or fitness level,” encourages Dr. Wichman. “Whether you’re starting your day, taking a break at work or cooling down after exercise, stretching helps keep your body flexible, balanced and ready for any activity.”