Stretching Exercises for Flexibility
Improve your flexibility with these 12 exercises. Formatted for printing, print each exercise and write the dates performed and duration of your routine on the back of the page to record your progress.
Change from Static exercises (30 second to 2 minutes for each stretch) or dynamic – which is stretch but don’t hold. Dynamic stretches are good for pre-workout stretching and Static is good for post-workout stretching, or if you are focused on your flexibility and the stretch is your workout. Think Pilates or Yoga.
See Best Warm Up and Cool Down Exercises for additional information. And check out our additional stretching exercises – Flexibility – Full-Body Stretch Workout (our favorite stretch workout).
Flexibility Exercises
Flexibility Exercise - Neck Stretch
Instructions
- Tilt head to one side (ear towards shoulder).
- Hold for 15 seconds.
- Relax.
- Repeat 3 times on each side.
What it does: Stretches neck muscles.
How to do it: Sitting on the edge of a chair (sit tall), drop your left ear toward your left shoulder until you feel the stretch. Hold for 15 seconds and return to the center. Repeat with your right ear towards the right.
Tip: Be sure to sit tall.
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Flexibility Exercises – Side Stretch
Flexibility Exercise - Side Stretch
Instructions
- Clasp hands behind your head or reach your arms over your head with your hand on your hip.
- Keeping your spine straight, bend to the left as far as you can comfortably bend.
- Hold for 15 seconds.
- Repeat 3 times on each side.
What it does: Stretches torso muscles and allows your lungs to expand.
How to do it: Stand tall and clasp hands behind your head. Hold for 15 seconds and return to the center. Repeat with your right side. Do this 3 times.TIP: Be sure you are standing tall.
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Flexibility Exercises – Diagonal Neck Stretch
Flexibility Exercise - Diagonal Neck Stretch
Instructions
- Turn head slightly and then look down as if looking in your pocket.
- Hold for 15 seconds.
- Relax.
- Repeat 3 times on each side.
What it does: Stretches neck muscles.
How to do it: Sitting on the edge of a chair (sit tall), turn your head to the left and drop your left ear down until you feel the stretch. Hold for 15 seconds and return to the center. Repeat with your right ear towards the right.
Tip: Be sure to sit tall.
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Flexibility Exercise – Executive Stretch
Flexibility Exercise - Executive Stretch
Instructions
- While sitting, lock hands behind head.
- Bring elbows back as far as possible.
- Inhale deeply while leaning back and stretching.
- Hold for 20 seconds.
- Exhale and relax.
- Repeat 1 time.
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Flexibility Exercise - Foot Rotation
Instructions
- While sitting, slowly rotate each foot from the ankle.
- Rotate 3 times in one direction, then 3 times in the opposite direction.
- Relax.
- Repeat 1 time.
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Flexibility Exercise - Handshake
Instructions
- While sitting, drop arms to the side.
- Shake hands downward gently.
- Repeat often.
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Flexibility Exercise - Hand Massage
Instructions
- Gently massage the inside and outside of the hand using the thumb and fingers.
- Repeat often (including before beginning work).
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Flexibility Exercise - Wrist Stretch
Instructions
- Hold arm straight out in front of you.
- Pull the hand backwards with the other hand, then pull downward.
- Hold for 20 seconds.
- Relax.
- Repeat 3 times each.
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Flexibility Exercises – Shoulder Shrug
Flexibility Exercise - Shoulder Shrug
Instructions
- Slowly bring shoulders up to the ears and hold for about 3 seconds.
- Rotate shoulders back and down.
- Repeat 10 times.
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Flexibility Exercises – Shoulder Stretch
Flexibility Exercises - Shoulder Stretch
Instructions
How to do it: Tighten your abs, sit tall and extend your right arm, palm down – straight out at shoulder height. Now put your left hand on your right elbow and bring the right arm in close to your chest.
Hold for 5 breaths, relax and switch arms. Stretch each side 3 times.
What it does: Stretches the back of your shoulders which can get compressed by the weight of your head.
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Flexibility Exercise - Shoulder & Neck Stretch
Instructions
How to do it: Stand tall with your core tight. Hold a strap or stretch band in your left hand with palm toward you and elbow bent. Reach down your back as far as you can.
Take your right hand with an outward palm and bending your elbow, grab the strap as far up your back as you can.
Do this for 5 breaths, relax and switch hands.
Tip: Be sure to picture your belly button toward your spine and stand tall.
What it does: Stretches neck and shoulder muscles.
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Flexibility Exercises – Easy Bridge
Flexibility Exercise - Easy Bridge
Instructions
- To a count of 3 reach your arms over your head and lift your hips off the floor. Head, shoulders, arms and feet stay on the floor.
- Keep your bottom soft and core tight and hold for a count of 3.
- Lower your arms and slowly roll your spine back to the floor.
- Repeat 5 times.
How to do it: Lie on your back with your knees bent and feet flat. Your feet should be about 12 inches from your hips.
Tip: For a tight core, picture your belly button getting closer to your spine and breathe normally.
What it does: Restores back curve and stretches neck alignment.
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