You reach down to touch your toes to stretch your hamstrings, you pull your foot to your butt to stretch your quads, and you ...

These static and dynamic upper-body stretches target the shoulders, hands, arms, chest and back to reduce pain and improve ...

If possible, hold static stretches for around 15 to 30 seconds and perform dynamic stretches in a flow. Integrate the workouts into your routine to promote flexibility and mobility in the long term.

Examples of dynamic stretches include arm circles and leg swings. Static stretches. ... Lean forward until you feel a stretch through your chest. Hold the stretch for 30 seconds.

Stretch your right arm across your chest, bend it at a 90 degree angle, and pull it towards you. Hold the pressure for a few seconds, and repeat with the other arm.

Stand upright and place one arm across your body. Keep that arm parallel to the ground and pull your elbow towards your opposite shoulder. Hold for 20 to 30 seconds, and repeat two times on each side.

However, if using the open book position as a static stretch feels beneficial—like it’s relieving pain or loosening tightness—you can also hold the end range of motion (the “open ...

For example, extending an arm behind the back to work the triceps is a static stretch. Dynamic stretches, meanwhile, involve moving rather than holding a position. A walking lunge, for example, is ...

Researchers have produced conflicting results when it comes to the best pre-workout stretch. For example, a well-cited August 2003 study showed evidence of static stretching for warm-ups worsening ...

Raise your right arm and bring it across the front of your body at shoulder height. Your palm should be facing in. Take your left arm and hold your right tricep, gently pulling it toward your chest.

For instance, he and his colleagues found in a 2021 review that while static stretching before exercise didn’t always decrease the risk of injury, it did reduce muscle and tendon injuries when ...