You can stretch anywhere. Whether standing in line, waiting for the bus or watching a youth soccer game, you can get in some quality flexibility training. This set of standing stretches is a great beginner program. The stretches themselves are basic and easy to follow, wherever or whenever you find yourself on your feet. Remember to warm up first and never stretch to the point of pain. Know your body's limits. Hold each stretch for 10-15 seconds, repeating each two or three times, depending on how you feel.
Neck:
Relax your neck and shoulders. Allow your head to stretch to the right side by lowering your right ear toward your right shoulder. Feel the stretch along the left side of your neck. Repeat for the other side.
Bicep stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Hold your arms out to the side parallel with the ground and the palms of the hand facing forward. Rotate the hands so the palms face to the rear. Stretch the arms back as far as possible, squeezing the bicep as you stretch.
Lower-shoulder stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Place your right arm, parallel with the ground, across the front of your chest. Bend the left arm up and use the left forearm to ease the right arm closer to your chest. You will feel the stretch in the tricep and shoulder. Repeat with the other arm.
Chest stretch:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Raise your arms out to the side, parallel with the ground, and the palms of the hands facing upward. Stretch the arms back, squeezing your shoulder blades together.
Calf stretch:
Stand tall with one leg in front of the other, either unassisted with hands resting on the forward leg or pressing against a wall at shoulder height. Ease your back leg further away from the front leg, keeping it straight (not locked) and press the heel firmly into the floor. Keep your hips facing forward and the rear leg and spine in a straight line. You will feel the stretch in the calf of the rear leg. Repeat with the other leg.
Hamstring stretch:
Standing, put one foot in front of the other, toes pointed up. With hands in the small of your back, bend the opposite knee and hip (not the lower back) until you feel the hamstrings stretch. The upper body comes forward at the hip. Head, neck and back stay in line. Repeat with the other leg.
Quadricep stretch:
Holding a wall or chair for support, bring one foot up behind you. Hold at the ankle or leg (not foot) with the same side hand (or towel if you need to). Keeping your knees together as much as possible, pull your leg gently until you feel a stretch along the front of the thigh. Repeat with the other leg.
Adductor stretch:
Stand tall with your feet approximately two shoulder widths apart. Bend the right leg and lower the body, keeping your back straight and using the arms to balance. Lower down only as far as you feel comfortable. You will feel the stretch in the left leg inside thigh. Repeat with the other leg.
Side bends:
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips. Bend slowly to one side, (not leaning forward or backward) come back to the vertical position, and then bend to the other side. You should feel the stretch in your oblique (side abdominal) muscles.
Full body stretch:
Stand tall, extending arms overhead and keep legs straight. Reach arms towards the ceiling (as high as you feel comfortable). You should feel this stretch from the fingers all the way to the toes.
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