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I like to begin stretching with the legs and work my way upward (it really doesn’t matter…as long as you stretch all the major muscle groups). The following 17 stretches address virtually all muscle groups…but there is a little more attention given to the leg muscles.

When stretching, you should never stretch to the point of pain, nor should you bounce or move as you perform the stretch.

Groin Stretch

To perform this stretch, you should be seated. Draw your feet inward (towards your body) as you bend your knees. Hold this stretch for twenty seconds. Relax and straighten out your legs. Rest for about 30 seconds…then, perform the stretch again. This stretch helps loosen the inner thighs and the groin area.

Sitting Leg Crossover Stretch

Again, you should be seated and sitting upright as you perform this stretch. Place one leg over the other and place the bent leg’s foot flat on the floor. Now, move your bent knee in a downward manner (if the right knee…move it downward to the left of your body). Hold this stretch for 20 seconds. Then, repeat the same stretch with the other leg. If you like, you can perform another stretch with each leg.

Sitting Toe Touches

While you are still seated, straighten both legs out in front of your body. Now, try to grab your toes with your fingertips…without bending your knees. Hold this stretch for 20 seconds. Don’t be surprised if you cannot actually make it that far with your reach. Whatever you do, do not force this stretch. If you can only reach as far as your ankles…so be it. In time, you will find your flexibility will increase with practice. Eventually, you will be able to reach your toes.

Runner’s Hamstring/Thigh Stretch

You often see runners performing this stretch. It is great for the hamstrings and thigh muscles. While seated, bend one knee and pull the foot back "under your body." The other leg should remain straight. Now, lean back slowly as far back as you can without experiencing pain. Hold this position for 20 seconds. Now, repeat the stretch with the other leg.

Lying, Knee Grab Back Stretch

Being cursed with a bad back, I try to do this stretch throughout my day. Lie on your back, bend one of your knees and bring the knee back to your chest. Now, grab this knee and "hug it." This action will bring the knee even closer to the chest. Don’t strain or cause yourself any pain. Hold this "hug" for 20 seconds. Then, slowly straighten the leg back to its original position. Repeat this stretch with the other knee. This stretch should be felt in your lower back and buttocks.

Lying Roll-Over Back Stretch

Here again, you are lying on your back with both of your knees bent. Keeping the knees together, roll them to your right. Be certain to keep you arms out as you do this roll. Go as far in this roll as you can without causing yourself any pain. Hold this position for 20 seconds. Then, slowly bring your knees back up to their original starting position. Now, perform this stretch in the opposite direction.

Lying Back Arch Stretch

Turn over on your stomach. Using your arms, lift your upper body up while keeping your stomach on the ground. You are actually arching your back. In this stretch, you should resemble a baby as she/he might lift herself/himself before they are able to walk. Again, don’t cause yourself any pain. Hold this back arch for 20 seconds. Then, relax and lie flat on the ground for 30 seconds. Finally, repeat this stretch for another 20 seconds.

Standing Hamstring Stretch

Stand with your feet a little wider than shoulder width apart. Now, put your hands on your hips and begin to slowly bend your left knee. This action will cause your body to move to the left. Try to keep your upper body straight as you do this stretch. As you bend this knee, you will begin to feel the inner thigh of the right leg stretching. Go as far as you can without experiencing pain. Hold this stretch for 20 seconds then, straighten up. Perform the same stretch with the other knee.

Standing Thigh Stretch

Find a nearby pole, which could be used to help you support balance. Grab this pole with your right hand. Now, grab your right foot with your left hand…behind your body. Using the left hand, gently pull your right foot upward and towards the back of your body. Don’t pull so hard as to cause yourself any pain. Hold this position for 20 seconds. Then, perform the same stretch with the other hand/foot. You should feel this stretch in your quadriceps (front thigh).

Achilles Stretch

You need to find a pole (one of the net pole, perhaps) to perform this stretch. Place the toes of your right foot on this pole (about 4 to 6 inches from the ground) while the heel of this foot stays on the ground. Now, slowly move your body weight forward (toward the pole). You should feel this stretch in the back of your ankle (the Achilles tendon) and in your leg calves. Hold this stretch for 20 seconds. Then, perform this stretch with the other foot.

Standing Wall Push-Off

Stand about 4 to 5 feet from a wall or fence. Place both of your hands on this wall. Now, keeping the right foot flat on the ground (try not to raise the heel), lean forward toward the wall. You should be bending your left knee while doing this stretch…the right leg remains straight. Hold this stretch for 20 seconds. You should feel the stretch in the back of your legs. Now, repeat this stretch with the other leg.

Sprinter’s Stretch

Place your right foot about four to five feet in front of your left foot. Now, slowly move your body weight forward while bending your right knee. Try not to bend the left leg as you move forward. Go as forward (low) as you can without experiencing any pain. Hold this stretch for 20 seconds. Repeat this stretch with the other leg. You should feel this stretch in the back of your legs.

Squat Stretch

While standing, with your feet about two feet apart, slowly squat until you are completely down (again…no pain!) Hold this position for 20 seconds then slowly rise to a standing position. If you have very weak knees you may want to avoid this stretch.

Behind the Back Arm Stretch

Grab your right elbow with your left hand (behind your back and above your head). Now, slowly pull your right elbow to the left…do not cause yourself any pain. Hold this position for 20 seconds. Repeat the stretch with the other hand/arm. You should feel this stretch in your triceps and the sides of your body. Keep your upper body straight when doing this stretch. Do not bend your body.

Overhead Wrist Stretch

Take your hands and interlace the fingers. Now, lift your hands above your head…keeping the back of your hands pointing downward as you do. Try to straighten the arms as you do this stretch…but do not do it if it causes you any pain. Hold this stretch for 20 seconds.

Individual Wrist Stretch

Take your right arm and place it straight in front of your body at shoulder height without any bend in the elbow. Now, with your left hand gently pull your right wrist back. Do not pull the wrist quickly nor to a point where you experience pain. Hold this position for 20 seconds. Repeat this stretch with the other wrist.

Chest/Arm Stretch

Find a pole or fence that you can use for this stretch. I like to use the entrance to outdoor courts whenever possible. If you are using such an entrance, stand in the center of this "doorway" facing one of the two support posts. With your right hand, grip the fence support post. Now, turn your body slowly to the left keeping your right arm straight. Rotate until you begin to feel a little strain on your chest (not pain!). Hold this position for 20 seconds. Then, repeat the stretch with your other hand/arm. You should feel this stretch in your chest, shoulders and arms.