How to Stretch Before Exercising

Last Updated: June 28, 2017 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.