Much like when you stretch to shake off a cramp or when you just got out of bed, stretching before, during or after a workout can improve your performance.
And let’s face it, in most cases, stretching feels good. But, stretching is often overlooked when exercising. I know that I’m guilty of not stretching from time to time. Especially when I want to workout quickly.
By not incorporating effective stretching, we could be doing ourselves a disservice. We could be hindering our own potential by not stretching.
So, as a reminder of how important stretching can be to our workout, this list of 17 static stretching examples will increase our chances of stretching.
17 Static Stretching Exercises
The static stretching exercises that I’m going to list are in the order that I do them in my workout from beginning to end. On average I spend 1.5 to 2 hours at the gym.
If I cannot make it to the gym, I do have a small home gym setup that I use. And I don’t perform all of these stretches every single time. I alternate between them. I roughly do about 10-12 of these 17 stretching exercises per workout.
Standing Quad Stretch
I always start my workout with about 45 minutes of cardio. Before I start using the treadmill or elliptical, I perform this stretch.
While standing tall, you will want to ensure that you maintain a straight posture. With your left hand, use a wall or other stable structure to maintain your balance. Then, with your right hand grab your right foot.
Pull your right foot up gently. Keep pulling until your heel touches your buttoocks. It’s important to keep your knees close together while doing this stretch.
I hold this stretch for 20-25 seconds. Then I repeat this exercise on the other side. Depending how stiff I feel, I will complete 1-3 of these standing hamstring stretches per side.
Hip Flexor Stretch
This is the second one that I do before starting my cardio. In addition to the standing squatch stretch, this helps me loosen up.
Step your left foot out and move into a partial lunge position with your hands on your hips. Once you get stationary then you can put your hands on your left knee as shown in the picture.
Keeping my hands on my hips as I settle into the stretch gives my body a good gauge as to how far I can stretch without feeling pain.
Then when my hands are on my knee, I hold this position for about 20-25 seconds. Then I repeat this stretch on my other side.
This is one of the static stretching examples that I take my time in explaining. Because I want to communicate to you, as best as I can, what has helped me.
Hamstring Stretch
This is my natural “go-to” exercise as soon as I finish doing my cardio. At this point, I’m very warmed up and sweating profusely.
For this one, I gladly sit on the floor after doing my cardio. I then extend my left leg out in front of me and touch my right foot to my left knee.
To get a nice comfortable stretch, you’ll want to reach for your toes. It’s ok if you can’t reach your toes from the start.
If you find it challenging to reach your toes, reach for your ankle instead. And if your ankle is still too difficult, reach for your calf muscle or shin.
When starting from your calves, shins or ankles, slowly work towards touching to your toes. Eventually and over time you will be able to do it.
Hold this stretch for 20-25 seconds and switch sides when you’re done.
Low Back Stretch
Because I’m already on the floor, it feels natural for me to move into the low back stretch. This helps me prepare for the training that I’m going to do using weights.
This, in my opinion, is one of the easier static stretching examples that I’m going to share with you. It’s easier than most and it’s very effective.
Lie completely flat on your back and look straight upwards. Pull your knees towards your chest. Hold onto them with your hands and pull towards you until you feel a small stretch in your lower back.
I really enjoy how this feels, so I typically hold this one for approximately 30 seconds. And I repeat this stretch about 2-3 times per workout.
Calf Stretch
When I move from lying on the floor to standing up, I like to get my lower body moving again so I immediately start with the calf stretch.
For stability you can perform this stretch as pictured. While standing, put your left leg out in front of you and point your toes to the sky.
You should feel your calf stretch. If you’re comfortable in doing so, you can reach for your toes and pull them upwards. Again, until you feel a stretch.
If you cannot reach your toes, then you can use a towel. Hold for 20-30 seconds and repeat for the other side.
Cross-Body Stretch
Immediately after I finish my calf stretch I start my cross-body stretch. Doing this prepares me for the training that I’m going to do with weights.
From a standing position, very carefully, stretch your right arm across your body. With your left arm, tuck your elbow over your right arm and gently pull towards you.
Hold this position for 20-30 seconds. Ensure that you are getting a comfortable stretch and repeat for the opposite side.
Side Stretch
This is one of the static stretching examples that I really enjoy explaining. I like the side stretch because it works very well.
Stand with your feet shoulder-width apart. Take your left arm and reach over your head to your right side. While you’re doing this, bend your side.
An important part of this stretch is to take the opposite arm and gently reach across your body. Keep reaching both ways until you feel the stretch.
Hold this stretch for 20-25 seconds then repeat with the opposite arms. I find that this stretch helps make me more flexible during my workout.
Neck Stretch
This is a static stretch that I perform daily whether I’m working out or not. Because I work on my laptop everyday, I am constanting stretching my neck.
I do my best to sit in an upright position but it’s the constant looking at my laptop for hours on end that creates a little bit of stiffness in my neck.
This stretch can be performed sitting down or standing up. I alternate between the two depending on where I fit it into my workout and my day.
Both positions work great. You’ll want to take your right arm and gently place it on the left side of your head with your hand almost touching the top of your ear.
Softly pull your head until you feel a nice stretch on the left side of your neck. Hold for 20-25 seconds and switch to the opposite side.
Chest Stretch
This is a great stretch especially if you do upper body exercises. A chest stretch is great to do before you start your exercise or after or even both.
In an upright standing position, gently interlock your fingers behind your back. Stand as straight as you can and maneuver your shoulder blades together.
With your chest puffed out, you’ll want to hold this position for 30 seconds. You will feel a nice stretch in your chest, especially your pectoral muscles.
Wrist Stretch
In addition to performing the wrist stretch when you’re exercising, I’m also sharing this stretch as one of my static stretching examples because it is effective if you spend time typing on a computer or laptop.
To start this stretch, extend your right arm in front of you, shoulder height and palm facing upwards. With your left hand, bend your fingers backwards until you feel your forearm and wrist stretching.
I find that this stretch is very effective. Unlike most stretches, I only hold this stretch for 15-20 seconds. However, I repeat it 5 times for each wrist.
Biceps Stretch
When you have had a great upper body workout or are about to train your upper body, the biceps stretch will help you with your flexibility and strength.
For this biceps stretch, sit on the floor and position your arms at about a 45 degree angle behind you with your fingers pointing out and away from your body.
Inch your hands backwards until you feel a stretch. Hold for 20-25 seconds. I personally repeat this stretch 3 times. So it’s up to you if you feel comfortable doing that.
If you choose to repeat it, take a 2-3 minute rest in between stretches. I find this gives me a better range of motion when I perform bicep curls.
Triceps Stretch
Much like the biceps stretch, you can perform the triceps stretch before or after your workout or both. Doing this stretch effectively will help with your flexibility and strength.
Start this stretch with your arms over your head. Bend your right arm. Then use your left hand to pull your right elbow until you feel your triceps stretching.
Hold for 20-25 seconds and repeat this stretch on the other side. As with the biceps stretch, I perform this stretch 3 times. If you do this as well, just remember to take 2-3 minutes breaks in between stretches.
Groin Stretch
These next static stretching examples are stretches that I do at the end of my workout, starting with the groin stretch.
Sit on the floor with the bottoms of your feet touching one another. As you hold your toes, lean your upper body gently forward, bending at the hips.
Hold this position for a full 30 seconds. I like holding this groin stretch for 30 seconds because it is very effective and it feels great after a workout.
Reclined Spinal Twist
Before I do my ab exercises, I do this stretch. It loosens up my back and helps me with my ab exercises.
Start by lying flat on your back using a gym mat for support. Bend your right knee until it forms a 45 degree angle.
Allow your bent knee to gently move towards the floor. Keep your left leg straight. Once your left knee has touched the floor, position your arms so that they are straight out on the sides.
Your shoulder blades should be flat on the floor. Hold this stretch for 20-25 seconds. Then repeat for the opposite side.
Abdominal Stretch
This stretch fits into my ab routine nicely. It gives my abs a good stretch.
Start by lying on your stomach with your hands underneath your shoulders. Slowly push your upper body off of the round while keeping your pelvis stationary.
When you start feeling your abs stretching, hold the position for 20-25 seconds. I do 5 sets of these every workout.
Glutes Stretch
The glutes stretch can be performed in a number of ways. The one that I am going to share with you as part of these static stretching examples is one that I do regularly.
As you’re sitting on the floor, take your left leg and position it crossed over your right leg. Then take your right hand and place it on the side of your left knee.
Twist your body slightly until you feel your glutes stretching. You may need to pull your left leg in towards you to feel even more of a stretch.
Keep your left arm, with your palm facing down, straight as it acts as support. Hold for 20-25 seconds then repeat for the opposite side.
Figure 4 Stretch
This stretch targets the lower back, glutes, and hips. I almost always do this stretch last.
Lie on your back on the floor. Place your right leg crossed over your left leg. You can use your hands as support.
Gently move your left leg inward until you feel a stretch. Hold this for 20-25 seconds. Repeat for the opposite side.
Summary
It’s important to incorporate stretching into your routine. These static stretching examples will help you stretch safely and effectively.
The more often you do it, the more you will notice that your flexibility and strength improve. And you can actually do some of these stretching exercises at home or at work.
Especially during times that you feel stiff. So give these stretches a try today, your body will thank you for it.
