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Are you always on the run and running out of time to stretch? Try adding a few standing stretches throughout the day. Whether standing in line, waiting for the bus or watching a soccer game, you can squeeze in some quality flexibility training. You can do these stretches as a set or one at a time, wherever or whenever you find yourself on your feet. Remember never to stretch to the point of pain. For more stretching tips and guidelines, refer to our Reference Guide to Stretching. Hold each stretch listed for 15-30 seconds, repeating two or three times, depending on how you feel. For detailed instructions and larger photos, click on the name of each stretch. Please note that while some of these stretches depict various body positions, you can perform these upper body stretches while sitting in a chair.  Neck StretchSit or stand with shoulders relaxed, back straight. Bring your left ear down toward your left shoulder and hold. Roll your head down toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner.  Chest StretchStand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten you arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.  Standing Triceps StretchStand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm.  Shoulder StretchStand tall or sit upright (not pictured). Bring your left arm across your chest, holding it below the elbow with your opposite. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.  Wrist and Biceps StretchStand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing downward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your elbow. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.  Wrist and Forearm StretchStand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing upward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your shoulder. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.  Torso StretchClasp hands together and slowly raise them above your head toward the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while letting out your breath.  Hamstring StretchStand tall with back straight, abs engaged, shoulders down, and feet hip-width apart. Bring your left leg forward, heel down, toes up and leg straight. Keeping back straight and abs engaged, bend the right knee as if sitting back, while supporting yourself with both hands on your thighs. Repeat on opposite side.  Quad StretchStand tall, holding onto a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). Repeat on opposite side.  Inner Thigh StretchStand tall with back straight, feet wider than the hips, toes turned out, abs engaged and arms at your sides. Slowly bend the knees, squatting straight down, hands supported on your thighs, until you feel a stretch through the inner thighs. |
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Fitness Articles › SparkPeople WorkoutsDaily Stretching Routine10 Stretches You Can Do Anywhere!-- By Nicole Nichols, Fitness InstructorSparkPeople advertisers help keep the site free! Learn more
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Nicole Nichols
is a certified personal trainer and fitness instructor with a bachelor's degree in health promotion and education. She loves living a healthy and fit lifestyle and helping others do the same. Her best-selling DVD "SparkPeople: 28 Day Boot Camp" is available online and in stores nationwide. See more of Nicole's work. |
A short but effective workout for your lower half!
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Leg Extensions with Band
Click on the picture to the left to find out more, and see an exercise demo
Click on the picture to the left to find out more, and see an exercise demo
Chef Meg's Not-Fried Shrimp with Japanese Cocktail Sauce
Submitted By: CHEF_MEG
Submitted By: CHEF_MEG
Biting into a perfectly crispy fried shrimp is so satisfying. The 10 grams of fat per serving? Not so satisfying. This dish has all the crunch, with much less fat.
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Member Comments
Something that would be helpful is and "ADD IT" button that we can press to add the exercise to our Fitness page after we do an exercise video that is featured on SparkPeople. - 10/6/2010 1:49:46 AM
i have many many of his videos... but it is nice to find a more simple stretching routine to do daily.... - 5/21/2009 1:27:39 PM