Flexibility Training

For picture demonstrations and text explanations of the stretching exercises, click on the links under "exercise name".

Please select the appropriate category below.

1. Beginner Stretching Program
2. Advanced Beginner Stretching Program
3. Intermediate Stretching Program
4. Advanced Stretching Program

Stretching Resources

Typical flexibility exercises have used an outside force to manipulate and hold stretches. The goal of this forceful stretching is to preserve new flexibility or muscle length. Unfortunately, this form of stretching has been correlated to and may cause muscle injury. For that reason, your stretching routine will be different than what you have done in the past. The focus of your routine will be on stabilization and safety.

Follow these simple stretching guidelines:

1. Each stretching exercise should be maintained by the force within the body, no outside forces should contribute to your stretches.
2. Avoid stretching to injured muscles, bones or joints.
3. Do not stretch muscles that cause sharp pain or discomfort.
4. Your stretches can be done at any time of the day but offer the most benefit directly after weight training when the muscles are warm.
5. Correct stretching should feel comfortable with absolutely no pain. Pain should be avoided at all times during stretches.
6. There should be no bouncing or excessive movements during your stretching.
7. Your stretches should be performed slowly and under control.
8. Your stretches should be held constant under mild tension from 15 to 60 seconds.
9. Each stretch should be repeated 2- 3 times.
10. Perform your stretches between 3 - 5 times per week.

Stretching Program 1: Beginner Flexibility Routine

Start below if you have been weight training 3 months or less.

Days	Body Part	Exercise Name	Seconds Held	Sets	Intensity
Mon./Wed./Fri.	Neck	Neck Stretch	15-60	3	Mild
Mon./Wed./Fri.	All Muscles	Early Morning	15-60	3	Mild
Mon./Wed./Fri.	Back & knees	The Egg	15-60	3	Mild
Mon./Wed./Fri.	All Leg Muscles	The Kick	15-60	3	Mild

Stretching Program 2: Advanced Beginner Flexibility Program

Start below if you have been weight training 3 - 6 months.

Days	Body Part	Exercise Name	Seconds Held	Sets	Intensity
Mon./Wed./Fri.	Neck	Neck Stretch	15-60	3	Mild
Mon./Wed./Fri.	All Muscles	Early Morning	15-60	3	Mild
Mon./Wed./Fri.	Back & knees	The Egg	15-60	3	Mild
Mon./Wed./Fri.	All Leg Muscles	The Kick	15-60	3	Mild
Mon./Wed./Fri.	Quadriceps	Quad Stretch	15-60	3	Mild

Stretching Program 3: Intermediate Flexibility Training Stretching Program

Start below if you have been weight training 6 months to a year.

Days	Body Part	Exercise Name	Seconds Held	Sets	Intensity
Mon./Wed./Fri.	Neck	Neck Stretch	15-60	3	Mild
Mon./Wed./Fri.	All Muscles	Early Morning	15-60	3	Mild
Mon./Wed./Fri.	Back & knees	The Egg	15-60	3	Mild
Mon./Wed./Fri.	All Leg Muscles	The Kick	15-60	3	Mild
Mon./Wed./Fri.	Quadriceps	Quad Stretch	15-60	3	Mild
Mon./Wed./Fri.	Arms /shoulders	Arm Twist	15-60	3	Mild
Mon./Wed./Fri.	Shoulders	Elbows Back	15-60	3	Mild

Stretching Program 4: Advanced Flexibility Training

Start below if you have been weight training longer then one year.

Days	Body Part	Exercise Name	Seconds Held	Sets	Intensity
Mon./Wed./Fri.	Neck	Neck Stretch	15-60	3	Mild
Mon./Wed./Fri.	All Muscles	Early Morning	15-60	3	Mild
Mon./Wed./Fri.	Back & knees	The Egg	15-60	3	Mild
Mon./Wed./Fri.	All Leg Muscles	The Kick	15-60	3	Mild
Mon./Wed./Fri.	Quadriceps	Quad Stretch	15-60	3	Mild
Mon./Wed./Fri.	Arms /shoulders	Arm Twist	15-60	3	Mild
Mon./Wed./Fri.	Shoulders	Elbows Back	15-60	3	Mild
Mon./Wed./Fri.	Arms/shoulders	Pat on Back	15-60	3	Mild
Mon./Wed./Fri.	Back/shoulders	The Mummy	15-60	3	Mild

Illustrated Stretching Exercises (Pictures of Stretching Techniques)

The Neck Stretch

1. Before beginning, keep your head up, directly over your shoulders.
2. Gradually, move your ear to your left shoulder. Avoid all and any circular motions.
3. Stop and hold when mild tension is felt.
4. After 15 - 60 seconds, relax and repeat steps on your right side.

Benefits: improves standing and seated posture.

The Early Morning

This is a stretching exercise for the lower back and abdominals.

1. Lie on the ground in correct posture.
2. Comfortably, bring your arms above your head.
3. Stretch you body by pointing your toes and arms in opposite directions. Your focus should be on elongating you body.
4. Do not overextend your arms or lower back, only extend to a comfortable level.
5. Hold for 15- 60 seconds before relaxing.

Muscles Benefited: all major muscle groups of the body.

The Egg Stretch

This is a hip and lower back stretching exercise.

1. Lie on your back with your knees bent.
2. Under control, pull your head and chin together.
3. For added support, hold right below your knees.
4. Hold for 15 - 60 seconds under mild tension.

Muscles Benefited: neck, back, hips, and knees.

The Kick

This is a great leg stretch targeting the hamstrings.

1. Lie on your back with your knees bent.
2. Move one knee up and back.
3. Do not pull your leg into position.
4. Slowly straighten your leg till mild tension is felt.
5. After holding for 15 - 60 seconds, relax and repeat steps with other leg.

Muscles Benefited: hip flexors, quadriceps, and hamstrings.

The Quad Stretch

This is a quad and thigh stretch.

1. Lie on the ground on your stomach.
2. Keep the top part of your quadriceps on the ground while curling your ankle up.
3. Slowly curl the leg till mild tension is felt.
4. After holding for 15 - 60 seconds, relax and repeat steps with other leg.

Muscles Benefited: hip flexors, quadriceps, and hamstrings.

The Arm Twist

This movement stretches the entire arms, shoulders and upper back.

1. Stand in correct posture.
2. Bring your shoulder blades together.
3. Bring both arms back until mild tension is felt.
4. Do not let your body tip forward.
5. Hold for 15 - 60 seconds.

Muscles Benefited: triceps, biceps, shoulders, and back.

Elbows Back Stretch

This is a shoulder, chest and upper back stretch.

1. In correct posture, stand with feet spaced shoulder width apart.
2. Lift your arms to your sides. Lining your elbows up with the middle of your shoulders
3. Your palms should face forward.
4. Pull your shoulder blades together.
6. Your shoulder, hand and forearm should form a straight line without tipping.
5. Hold for 15 - 60 seconds and relax.

Muscles Benefited: all of the shoulders and back.

Pat on Back

This is a upper back and shoulder stretching exercise.

1. Stand in correct posture.
2. You should bend your elbow without dropping your shoulder.
3. Bring your arm up and behind your head until mild tension is identified.
4. After holding for 15 - 60 seconds, relax and repeat steps with other arm.

Muscles Benefited: triceps, shoulder and back.

The Mummy

This is a total back stretching exercise.

1. Stand in correct posture.
2. Bring arms straight in front of you.
3. Your body should remain in the same position as you stretch your arms.
4. Hold for 15 - 60 seconds.

Muscles Benefited: shoulders and back.

Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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