Skip to content

Top Navigation

Health.com Health.com
  • Health Conditions A-Z
  • News
  • Coronavirus
  • Diet & Nutrition
  • Fitness
  • Beauty
  • Mind & Body
  • Lifestyle
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
My Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Subscribe
Pin FB

Explore Health.com

Health.com Health.com
  • Explore

    Explore

    • Is Your Doctor Gaslighting You? Here's What to Do

      Is Your Doctor Gaslighting You? Here's What to Do

      How to handle a physician who doubts or dismisses your symptoms. Read More
    • 9 Signs It's More Serious Than the Common Cold

      9 Signs It's More Serious Than the Common Cold

      Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. Read More
    • How Your Period Changes During Your 20s, 30s, and 40s

      How Your Period Changes During Your 20s, 30s, and 40s

      From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. Read More
  • Health Conditions A-Z

    Health Conditions A-Z

    See All Health Conditions A-Z
    12 Anxiety Symptoms That Might Point to a Disorder

    12 Anxiety Symptoms That Might Point to a Disorder

    The symptoms of anxiety can be hard to detect. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder.
    • Allergies
    • Anxiety
    • Birth Control
    • Breast Cancer
    • Coronavirus
    • Chronic Pain
    • Cold, Flu, and Sinus
    • Depression
    • Digestive Health
    • Diabetes (Type 2)
    • Eczema
    • Eye Health
    • Fibromyalgia
    • Heart Disease
    • Headaches and Migraines
    • Oral Health
    • Pregnancy
    • Psoriasis
    • Sexual Health
    • Skin Conditions
    • Sleep
    • Thyroid
  • News

    News

    See All News
    Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means

    Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means

    "I'm petrified," the actress said when she shared the news that her breast cancer came back. Here's why a stage 4 breast cancer diagnosis can be so frightening.
    • Celebrities
  • Coronavirus
  • Diet & Nutrition

    Diet & Nutrition

    The Best (and Worst) Diets of 2020, According to Experts

    The Best (and Worst) Diets of 2020, According to Experts

    FYI: The keto diet isĀ not number one.
    • Food
    • Nutrition
    • Vitamins and Supplements
    • Groceries
    • Restaurants
    • Diets
    • Keto Diet
    • Mediterranean Diet
    • Whole30
    • Recipes
  • Fitness

    Fitness

    See All Fitness
    10 Moves for a Cardio Workout at Home—No Equipment Required

    10 Moves for a Cardio Workout at Home—No Equipment Required

    Stay in your living room and still spike your heart rate.
    • Cardio Workouts
    • Strength Training
    • Yoga
    • Ab Workouts
    • Arm Workouts
    • Leg Workouts
    • Butt Workouts
    • Fitness Gear
  • Beauty

    Beauty

    See All Beauty
    These 13 Women Prove Every Body Is a Bikini Body

    These 13 Women Prove Every Body Is a Bikini Body

    We're loving their inspirational, body-positive messages.
    • Skincare
    • Makeup
    • Hair
    • Nails
  • Mind & Body

    Mind & Body

    See All Mind & Body
    Why Do People Lie? We Asked an Expert

    Why Do People Lie? We Asked an Expert

    Here's the truth about lying.
    • Body Positivity
    • Self-Care
    • Misdiagnosed
    • Invisible Illness
    • LGBTQ+ Health
    • Right to Care: Health Diversity and Inclusion
    • Resolution Reboot
    • Wellness Warriors
  • Lifestyle

    Lifestyle

    20 Things You Should Throw Away for Better Health

    20 Things You Should Throw Away for Better Health

    Clean out expired products and clutter to make way for a healthier you.
    • Healthy Home
    • Pets
    • Family
    • Relationships
    • Style
    • Holidays
    • Sex
    • Gifts
    • Money
    • Tech
    • Medicare
    • Best Life Now
    • Health Reviews
  • Weight Loss
  • Newsletter
  • Promo

Profile Menu

Subscribe this link opens in a new tab
Join Now

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
My Account

Account

  • Join Now
  • My Profile
  • Email Preferences
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription this link opens in a new tab
Login
Sweepstakes

Follow Us

LIVE
  1. HomeChevron Right
  2. FitnessChevron Right
  3. 5 Ways to Stretch It Out!

5 Ways to Stretch It Out!

By Alyssa Shaffer
Updated October 09, 2012
Skip gallery slides
Save Pin
core-twister
Credit: Jay Sullivan
Try these moves to increase flexibility all over.
Start Slideshow

1 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Loosen up

stretch-exercise

Tight all over? These stretches target the chest, front of shoulders, back, hips, glutes, and hamstrings. Do them daily, either together as a stretching routine or just one every hour or so to stay limber. Remember to breathe evenly while performing each stretch. Move through your full range of motion, but never to the point of pain.

1 of 6

Advertisement
Advertisement

2 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Leg raise

leg-raise
Credit: Jay Sullivan

Hamstrings

Lie faceup with left knee bent, right leg straight, arms by your sides with palms on floor. Exhaling, lift right leg toward chest as comfortably as possible while contracting front of your thigh; keep abs tight and hands on floor.

Immediately and slowly lower leg back to start; switch legs and repeat. Do 10-12 reps per side.

2 of 6

3 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Leg Cradle

leg-cradle
Credit: Jay Sullivan

Glutes, hips

Sit on floor, left leg extended with right knee bent. Lift right leg, holding outside of knee with right arm and right ankle with left hand.

Slowly move right leg in a circular motion toward left shoulder, keeping neck and shoulders relaxed and spine tall. Lower to start position; switch sides and repeat. Do 10-12 reps per side.

3 of 6

Advertisement

4 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Chest opener

chest-opener
Credit: Jay Sullivan

Chest, fronts of shoulders

Stand or sit with elbows at shoulder height, fingertips on ears. Exhale while squeezing shoulder blades together to pull elbows back.

Inhale as you bring elbows in front of ears, opening shoulders and squeezing chest.

Don't arch your back. Do 10-12 reps; repeat.

4 of 6

5 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Warrior

warrior
Credit: Jay Sullivan

Calves, hips, abs, chest

Stand with right foot pointed forward and extend left leg behind as shown, with foot turned out about 45 degrees. Bend right knee about 90 degrees, keeping it over ankle and raise arms overhead, palms facing each other.

Rotate upper body so it's facing over right knee. Hold for about 10-30 seconds. Switch legs and repeat.

5 of 6

6 of 6

Save Pin
Facebook Tweet Mail Email iphone Send Text Message

Core twister

core-twister
Credit: Jay Sullivan

Back

Stand tall with feet shoulder-width, elbows bent out to sides at chest height with hands lightly touching.

Exhaling, twist upper body to one side as far as comfortably possible while keeping your lower-body still.

Inhale, return to start, and repeat on opposite side. Do 10-12 reps per side.

6 of 6

Advertisement
Advertisement
Advertisement
Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Alyssa Shaffer

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 6 Loosen up
    2 of 6 Leg raise
    3 of 6 Leg Cradle
    4 of 6 Chest opener
    5 of 6 Warrior
    6 of 6 Core twister

    Share options

    Facebook Tweet Mail Email iphone Send Text Message

    Login

    Health.com

    Magazines & More

    Learn More

    • About Us
    • Subscribe this link opens in a new tab
    • Contact us
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Sitemap

    Connect

    Follow Us
    Subscribe to Our Newsletter
    Other Meredith Sites

    Other Meredith Sites

    • 4 Your Health this link opens in a new tab
    • Allrecipes this link opens in a new tab
    • All People Quilt this link opens in a new tab
    • Better Homes & Gardens this link opens in a new tab
    • Bizrate Insights this link opens in a new tab
    • Bizrate Surveys this link opens in a new tab
    • Cooking Light this link opens in a new tab
    • Daily Paws this link opens in a new tab
    • EatingWell this link opens in a new tab
    • Eat This, Not That this link opens in a new tab
    • Entertainment Weekly this link opens in a new tab
    • Food & Wine this link opens in a new tab
    • Hello Giggles this link opens in a new tab
    • Instyle this link opens in a new tab
    • Martha Stewart this link opens in a new tab
    • Midwest Living this link opens in a new tab
    • More this link opens in a new tab
    • MyRecipes this link opens in a new tab
    • MyWedding this link opens in a new tab
    • My Food and Family this link opens in a new tab
    • MyLife this link opens in a new tab
    • Parenting this link opens in a new tab
    • Parents this link opens in a new tab
    • People this link opens in a new tab
    • People en EspaƱol this link opens in a new tab
    • Rachael Ray Magazine this link opens in a new tab
    • Real Simple this link opens in a new tab
    • Ser Padres this link opens in a new tab
    • Shape this link opens in a new tab
    • Siempre Mujer this link opens in a new tab
    • Southern Living this link opens in a new tab
    • SwearBy this link opens in a new tab
    • Travel & Leisure this link opens in a new tab
    MeredithHealth.com is part of the Meredith Health Group. © Copyright 2021 Meredith Corporation. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright . All rights reserved. Printed from https://www.health.com

    View image

    5 Ways to Stretch It Out!
    this link is to an external site that may or may not meet accessibility guidelines.