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Stretches Before/After Workout

1 min
 · 
10 exercises
Butterfly Stretch
Backward Camel Stretch
Cobra Abdominal Stretch
Gluteal Stretch
Knee-to-Chest Lower Back Stretch
Kneeling Hip Flexor Stretch
Overhead Triceps Stretch
Shoulder Stretch
Standing Quadricep Stretch
Straight-Leg Calf Stretch
Stretches Before/After Workout
1 min
 · 
10 exercises
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Butterfly Stretch
No sets / reps / duration specified
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321GO
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
  1. While sitting on the floor with a straight back and tight core, bring each foot inward. Feet should be touching and your legs should make a diamond shape.
  2. Grab your feet with your hands. Place your elbows on the inside of your knees. Slowly lean forward from the hips. Once you feel the stretch in your hip flexors, hold for 15 to 30 seconds. Slowly rise and repeat.
Backward Camel Stretch
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Lower Back
Secondary:
Upper Back & Lower Traps
  1. Kneel on a mat with your hands and knees shoulder-width apart.
  2. Pull your abs in, hunch your back up and flex your spine.
  3. Hold the stretch and then release to the starting position.
Cobra Abdominal Stretch
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie face down with your hands under your shoulders.
  2. Point your feet downwards to lengthen your spine.
  3. Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.
  4. Hold the stretch and then lower down to starting position.

Avoid this stretch if you have back problems.

Gluteal Stretch
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Shoulders
  • Lie on your back on a mat or soft surface.
  • Bend your left knee then cross your right leg over so that your right shin is resting on your left knee.
  • Place your right hand through your legs and your left hand on the outside of your legs. Grab your left shin with both hands.
  • Remain on the ground and gently pull your left shin towards yourself.
  • Return to the starting position and repeat on the other side.
Knee-to-Chest Lower Back Stretch
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Lower Back
  1. Lie on your back on a mat with your legs extended in front of you and backs of heels on the floor.
  2. Grab hold of your right knee and gently pull it up to your chest until you can feel a slight stretch in your lower back.
  3. Try to bring the knee as close to your chest as is comfortable while keeping the left leg relaxed.
  4. Hold the stretch and then release the leg to starting position.
  5. Repeat with the left leg.
Kneeling Hip Flexor Stretch
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Glutes & Hip Flexors
  • Step forward with the left leg as your right knee comes all the way to the ground.
  • Flatten your right foot out so the toes are pointing behind you.
  • Placing your hands on your sides, gently push your hips slightly forward.
  • You will feel the stretch in your right hip flexor.
  • Switch sides and repeat.
Overhead Triceps Stretch
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  • Standing up straight with a tight core, extend your left arm straight into the air.
  • Keep the elbow up as you bend your arm behind your head.
  • Take the right hand and gently pull the left elbow towards the right.
  • Hold this stretch then switch to the other side.
Shoulder Stretch
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Shoulders
Secondary:
Neck & Upper Traps
  1. Stand tall and bring your right arm across your upper body, holding it with your left arm just below or above the elbow.
  2. Hold the stretch and then release.
  3. Repeat the stretch with the left arm.
Standing Quadricep Stretch
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Stand next to a wall or stationary object to support your balance.
  2. Grasp the top of your right ankle or forefoot with your right hand and pull the ankle or foot towards your buttocks.
  3. Straighten the right hip by moving your knee slightly backwards and making sure it faces the floor.  Don’t let your knee flare out towards the side
  4. Hold the stretch and repeat on the left leg.
Straight-Leg Calf Stretch
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Calves
  1. Stand a few inches away from a wall, facing it and place both hands on the wall with your arms extended.
  2. Lean against the wall and bend on leg forward with the other leg extended straight back. Your feet should both be facing forward.
  3. Push the rear heal to the floor and bring the hips slightly forward.
  4. Hold the stretch and repeat on the other leg.
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