Stretching exercises

Here is a list of stretches for the entire body. Static stretches such as these can be used with great effect in improving flexibility in both injury prevention and rehabilition. All of these stretches should be held (without bouncing) for 20-30 seconds. Stretching can be performed from cold provided it is gentle initially and you gradually move further into the stretch. Click on a stretch to view a picture, description, muscles being stretched and related injuries.

Neck Stretches Lateral neck flexion Forward neck flexion Neck rotation Sternocleidomastoid stretch Chest and Shoulder Stretches Anterior shoulder stretch Anterior shoulder stretch 2 Posterior shoulder stretch Posterior shoulder stretch 2 Supraspinatus stretch Internal rotation stretch External rotation stretch Chest stretch Partnered chest stretch Arm Stretches Wrist flexor stretch Tricep stretch Wrist extensor stretch Tennis elbow stretch Back and Abdominal Stretches Back stretch Lat dorsi stretch Lat dorsi stretch 2 Back arch stretch Back slump stretch Rotation stretch Abdominal stretch Abdominal stretch 2 Side stretch       Hip and Groin Stretches Gluteus maximus stretch Outer hip stretch Standing outer hip stretch Piriformis stretch Gluteal stretch Short adductor stretch Long adductor stretch Standing groin stretch Thigh Stretches Quadriceps stretch Laying quad stretch Hip flexor stretch Sitting hamstrings stretch Standing hamstring stretch Partnered hamstring stretch Kneeling quad stretch   Lower leg Stretches Shin stretch Standing shin stretch Advanced shin stretch Gastrocnemius stretch Advanced gastrocnemius stretch Soleus stretch Soleus stretch 2 Advanced soleus stretch Foot and Ankle Stretching Plantar fascia stretch Peroneal stretch             Source : SPORTINJURY