1. Target the Largest Muscle Groups. Stretch these main areas regularly:
Legs
- Hamstrings (back of thigh)
- Quadriceps (front of thigh)
- Calves (lower leg)
- Glutes (buttocks)
Back & Core
- Lower back
- Upper back
- Abdominals
Upper Body
- Shoulders
- Chest (pectorals)
- Neck
2. Include These Types of Stretches
Dynamic stretches (before activity)
Moving stretches (e.g., leg swings, arm circles) to warm up the body.
Static stretches (after activity or in cool-down)
Hold each position for 15–30 seconds without bouncing. Focus on breathing calmly while holding.
3. Balance Both Sides. Stretch both left and right sides equally.
4. Stretch Regularly. Aim for 2–3 times per week, or after workouts. Be consistent for long-term flexibility and injury prevention.
5. Warm Up First. Always warm up before stretching (e.g., light jogging or jumping jacks) to avoid injury.
Tip: Never stretch to the point of pain — slight discomfort is okay, but it should feel controlled and safe. Avoid stretching only one side of the body.
Thanks to Sandra Friberg
