Stretches and Flexibility Exercises with Pictures

Alright first up is stretching. This is one of the most important things to do before you start and after you finish a workout. It is recommended that you stretch at least five minutes pre-workout (before) and five minutes post-workout (after). If you have more stretches that you feel will be beneficial, please comment.


This is a complete list of stretches or flexibility exercises to be performed in a workout. If you are unsure of how to implement these into your training program, please read: 
Flexibility is defined as a joint's ability to move freely through a full and normal range of motion (ROM).
Static Stretching This refers to passive stretching where a stretch is held in a specific location for a certain time. 
Ballistic aka. Bouncing Stretching: Dynamic muscular movements, such as a bouncing bent over hamstring stretch. (advanced athletes.)

Stretching is extremely important for general health and to prevent injuries during daily life and exercise. Also remember that a longer muscle is a stronger muscle. When should you stretch? Always static stretch when your muscles are warm (after exercising). Perform dynamic (Arm circles, trunk rotations etc.) stretching before exercise.

Abdominal Twists- Dynamic Stretch- Stretches How to do - Exercising Instructions

To perform the abdominal twist exercise begin with a broom, wide grip bar, hockey stick or something alike behind your head with your hands resting on top. Begin twisting your upper body gradually from one side to the other. This is an excellent stretch to complete before a vigorous sporting exercise or event.

Abdominal / Ab Ball Stretch- Stretches How to do - Exercising Instructions Start by sitting on the ball then roll out on the ball. Now place the ball in the middle of your back and gently lean back until you feel the stretch. If you have any back problems at all do not attempt this stretch. This one feels great after a hard day of activity. Hurdlers Stretch- Stretches How to do - Exercising Instructions This is a hamstring stretch. - Sit with one leg extended. - The other curled into the body. - Lean with your lower back until you feel a stretch Standing Hamstring Stretch- Stretches How to do - Exercising Instructions Start by having your legs straight and lower your body while keeping your legs straight as you can. Go down until you can feel the stretch. This exercise is great for any sport. Chest and Bicep Flexibility Stretch- Stretches How to do - Exercising Instructions This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/swiss ball and having your shoulder blades on the majority of the ball. Now drape your arms to the side holding onto dumbbells and hold the stretch as shown for 15-20 seconds (static stretch). Repeat after a 30 second rest period. Note that this type of stretching should be performed AFTER a chest/bicep workout Forearm Stretch- Stretches How to do - Exercising Instructions Start by holding one hand by the fingers and pulling back until you feel the stretch. See the picture. This stretch is important for any sport involving throwing. Calf Stretch- Stretches How to do - Exercising Instructions This is very important for running. - Stand with your hands against the wall -Lunge one leg back -Bend your front leg until you feel the stretch in your calf. Butt and Back Stretch- Stretches How to do - Exercising Instructions Start sitting down while putting one leg over the other as shown. Now place the opposite arm (of the leg)over the leg that is on top while pushing your elbow into your knee to feel the stretch in your gluteus maximus. This exercise is important for any sport since you use your gluteus maximus while running. Groin Stretch- Stretches How to do - Exercising Instructions This is a groin stretch which is really important for running and any sport which will require your lower body. - Sit with your lower back straight. - Soles of your feet touching - Use your elbows to push your knees to the ground. - You can lean forward to make it more difficult. Butt and Hamstring Stretch- Stretches How to do - Exercising Instructions Start lying down on the ground and lift one leg up while holding your knee into your body until you feel the stretch. This exercise is important for any sport since it stretches your hamstrings and gluteus maximus. Hip Flexor Stretch- Stretches How to do - Exercising Instructions This stretch is important for running or any other type of aerobic activity that includes your lower body. - Kneel with one leg forward, while the other leg behind. - Bend your front knee. - Keep your torso upright. Chest and Anterior Deltoid Stretch- Stretches How to do - Exercising Instructions - Place one arm against a wall while keeping a your torso parallel. - Gently lean your body against the wall to feel the stretch. Thigh / Quad / Rectus Femoris Stretch- Stretches How to do - Exercising Instructions Start by standing while grabbing one foot and putting it against your glut. While starting by holding on to something for balance it is very important to have your leg straight up and down instead of to the side. Groin Stretch 2- Stretches How to do - Exercising Instructions Start by spreading your legs with your feet facing forward. Lean to one side while having your hands on your knee for support. Keep leaning to the side until you feel the stretch. Back / Rhomboid Stretch- Stretches How to do - Exercising Instructions To complete this exercise complete the following: - Cross one arm in front of your body. - Use the opposite arm to squeeze into your body and above or below elbow joint. Neck Rotations- Stretches How to do - Exercising Instructions To stretch your sternocleidomastoid rotate your head back and forth without tilting your head back. You can also rotate your head forward. Tricep and Lat Stretch- Stretches How to do - Exercising Instructions Tricep and Deltoid stretch is completed by the following instructions: - Place both arms overhead. - Gently pull behind your elbow to slide palm down the middle of your back.