1. Health

Your suggestion is on its way!

An email with a link to:


was emailed to:

Thanks for sharing About.com with others!

Total Body Stretch

This total body stretch workout offers basic exercises to build flexibility in the chest, shoulders, back, arms and legs. Try these exercises after a workout or anytime throughout the day for flexibility and relaxation.


See your doctor if you have any medical conditions, illnesses or injuries

Equipment Needed

A chair, ball or bench

How To

  • Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
  • Hold each stretch for 10-30 seconds and repeat for 1-3 times.
  • Perform these stretches after a workout for best results
  • Avoid any exercises that cause pain or discomfort
Quad Stretch
stretchquad.jpg (10264 bytes)
Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. Squeeze your hips forward for a deeper stretch. Switch sides
Hamstring Stretch

Take your left foot forward and tip from the hips, keeping the back flat. Lower down until you feel a stretch in the back of the leg. Repeat on the other side.
Chest and Shoulder Stretch
stretchchest3.jpg (15442 bytes)
Sit or stand and clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest.
Upper Back
stretchback.jpg (12146 bytes)
Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back.
Biceps Stretch
stretchbicep.jpg (12282 bytes)
Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz). Rotate your thumbs down and back until they are pointing to the back wall to stretch the biceps.
Shoulder Stretch
stretchshoulder.jpg (12263 bytes)
Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Switch sides.
Side Stretch
stretchside.jpg (11028 bytes)
Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Switch sides and repeat.
Triceps Stretch
stretchtricep2.jpg (10565 bytes)
Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Switch sides and repeat.
Related Video
How to Stretch Your Lower Body
Explore Exercise
By Category
    exerciseExercisehealthHealthaf50328b8e001b49f480849e2f538dcbc4000114ac00bd46http://exercise.about.comod526F6F747009livePaige Waehnerexerciseguide39o000EQzNIP11970-01-0110/od/index.htm0526F6F741approved/od
  1. About.com
  2. Health
  3. Exercise

©2015 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.