Stretching Highlights

Stand with your arms out in front and crossed over. Push your hands forward as far as possible and let your head fall forward. Concentrate on reaching forward with your hands and separating your shoulder blades. Hold the stretch position for a minimum of 20 seconds.

Stand with your arms crossed over and then raise them above your head. Reach up as far as you can. Let your head fall forward so that your arms can reach straight upwards without touching your head. Hold the stretch position for a minimum of 20 seconds.

Lie on your back and keep one leg flat on the ground. Use your hands to bring your other knee into your chest. Rest your back, head and neck on the ground and don't be tempted to raise your head off the ground. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.

Kneel on the ground and reach forward with your hands. Let your head fall forward and push your buttocks towards your feet. Use your hands and fingers to walk your arms forward and extend this stretch, but don't lift your backside off your feet. Hold the stretch position for a minimum of 20 seconds.

Kneel on your hands and knees. Look up and let your back slump downwards. Then let your head fall forward and arch your back upwards. Perform this stretch slowly and deliberately, resting your weight evenly on both your knees and hands. Hold the back arch stretch position for a minimum of 20 seconds and then slowly move into back slump stretch position.

Kneel on the ground and raise one arm. Then rotate your shoulders and middle back while looking upwards. Keep your arm pointing straight upwards and follow your hand with your eyes. This will help to further extend the stretch into your neck. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.

Learn how to do the leg cross-over lower back stretch exercise with the Stretching Institute.

Learn how to do the standing lateral side stretch exercise with the Stretching Institute.

Learn how to do the cross-over hip stretch.

Sit cross legged and keep your back straight. Then gently lean forward. Make the emphasis of this stretch keeping your back straight, rather than trying to lean too far forward. Hold the stretch position for a minimum of 20 seconds.

Learn how to do the sitting knee-to-chest buttocks stretch.

Sit with one leg straight and hold onto your other ankle. Pull it directly towards your chest. Use your hands and arms to regulate the intensity of this stretch. The closer you pull your foot to your chest, the more intense the stretch. Hold the stretch position for a minimum of 20 seconds and then repeat on the opposite side.

Learn how to do the Kneeling Quad and Thigh Stretch.

Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. Hold the stretch position for a minimum of 20 seconds.

Lie face down and bring your hands close to your shoulders. Keep your hips on the ground, look forward and rise up by straightening your arms. Hold the stretch position for a minimum of 20 seconds.