How to Stretch Before Exercising

Co-authored by Jesse Gaynor

Last Updated: January 12, 2023 Approved

This article shows how to properly get a full body stretch before exercising. It is divided into five parts which each contain easy to follow instructions and a start/finish picture demonstration of the specific stretch. There are helpful tips and warnings located at the bottom of the page.

Part 1

Part 1 of 5:

Stretch one: The Bound Angle

1
Sit on the floor.
2
Bend your knees and put your feet together.

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3
Place your hands on the ground in front of you and hold for 5 to 10 seconds.
4
Straighten out your legs and rest.
5
Repeat 3 to 4 times.

Part 2

Part 2 of 5:

Stretch two: The Seated Back Twist

1
Sit on the floor with your legs straight.
2
Bend your left knee and place that foot over your right leg.
3
Place your left hand on the ground.
4
Bend your right elbow, place it on your left knee, and turn to the left and hold for 5 to 10 seconds.
5
Switch sides. Repeat 3 to 4 times taking a small break in between.

Part 3

Part 3 of 5:

Stretch three: The Forward Hang

1
Stand with your knees slightly bent and your hands cupped behind your back.
2
Bend at the waist allowing your hands to stretch towards your head.
3
Hold for 5 to 10 seconds.
4
Repeat 3 to 4 times taking a small break in between.

Part 4

Part 4 of 5:

Stretch four: Standing Side Stretch

1
Stand straight with your feet placed together.
2
Cup your hands and place them directly over your head.
3
Bend your upper body to the right and hold for 5 to 10 seconds
4
Return to start position.
5
Bend your upper body to the left and hold for 5 to 10 seconds.
6
Take a small break.
7
Repeat 3 to 4 times.

Part 5

Part 5 of 5:

Stretch Five: The Runner's Stretch

1
Step your right foot forward. Enter into a lunge position (see tips for definition of the lunge position).
2
Place your hands on the floor next to your right foot.
3
Straighten your right leg and hold for 5 to 10 seconds.
4
Switch legs and repeat.
5
Take a small break.
6
Repeat 3 to 4 times.

Warnings

Injury is possible if these stretches aren't done properly. You should stop stretching when you can’t relax into the stretch anymore. Otherwise, your body will tense up and get tight, which might lead you to hurt yourself.

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If you feel any indication of injury or pain, stop the stretch.

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