Full Body Stretching Guide

Aerobic exercise and strength training tend to get more attention than stretching does when it comes to physical activity recommendations from prominent organizations like the Centers for Disease Control and Prevention or American College of Sports Medicine. But if you stretch regularly and incorporate those stretches into the warm-up and cool-down period for every physical activity, you can reap a number of benefits. These include greater range of motion, better posture, less risk of injury and reduced soreness.

Quads and Hip Flexors

In order to stretch a muscle, you must do the opposite action the muscle normally performs. So for the quads, which both extend your knee and flex your hip, you much perform the two opposite motions for the best stretch. Stand on one leg and grasp your other foot in the same hand. Bring that foot as close to your buttocks as possible, knee pointing straight down. Think of pushing your hips forward slightly. This both completes the quad stretch and stretches your hip flexors.

Lower Back

Both your hip flexors and lower back tend to get tight if you spend a lot of time sitting down. Both muscle groups pull your lower back into hypertension when they tighten, so you must stretch them both to allow your body to relax back into proper posture. Once you've performed the hip flexor/quad stretch described above, drape yourself stomach-down over a stability ball. The ball's curved surface supports your spine as you breathe deeply and focus on relaxing your lower-back muscles.

Hamstrings and Calves

Although sitting for long periods tends to lengthen your hamstrings, you should still stretch them to prevent injury and relieve soreness. Lie on your back, both knees bent and feet flat on the floor. Extend one leg straight up in the air, knee straight but not locked and toes pointed toward the sky. Pull that leg gently toward your head until you feel a stretch in the back of your thigh. If you can't reach your leg, loop a towel or strap around your calf and use that to pull gently. Once you've stretched your hamstrings, flex your feet so your toes point toward your head or as close as you can get. This stretches your calves.

Lats

Your latissimus dorsi, the powerful wing-like muscles in your back, pull your arms down toward your body. To stretch your lats, do just the opposite: Extend both arms up straight above your head. Alternatively, you can kneel on your hands and knees. Sink back until your buttocks rest on your heels, then walk your hands straight in front of you on the floor as far forward as possible. Hold the stretch for 15 to 30 seconds while breathing normally.

Chest

Your chest muscles and shoulders tend to tighten up if you spend a long time seated or working on something in front of you. This tightness, paired with loose upper-back muscles, encourages your shoulders to slump forward. Combat the slump with a doorway stretch. Stand just in front of an open doorway and place both arms on the wall, one to each side of the door. Your elbows should be bent, forearms flat on the wall, elbows at roughly shoulder height. Lean gently forward through the doorway until you feel a stretch in your chest and shoulders.