Big Book of Stretch Routines

The Big Book of
Stretch Routines
Over 150 different stretching routines,

with each routine targeting a specific
muscle group or a specific injury.
Walker, Bradley E., 1971
The Big Book of Stretch Routines
ISBN: 978-0-9943733-1-1 (Spiral bound version)

ISBN: 978-0-9943733-2-8 (Electronic book version)
Copyright © The Stretching Institute™

All rights reserved. Except under conditions described in the copyright act, no part of this publication may in any form or by any means
(electronic, mechanical, micro copying, photocopying, recording or otherwise) be reproduced, stored in a retrieval system or transmitted
without prior written permission from the copyright owner. Inquiries should be addressed to the publisher.
Disclaimers
The exercises presented in this publication are intended as an educational resource and are not intended as a substitute for proper medical
advice. Please consult your physician, physical therapist or sports coach before performing any of the exercises described in this publication,
particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Discontinue any exercise that causes you pain or
severe discomfort and consult a medical expert.
Cover picture/s supplied by Fotolia and iStockphoto. The Stretching Institute has purchased the non-exclusive, non-transferable, non-sub
licensable right to reproduce the cover picture/s an unlimited number of times in online and electronic publications, and web advertisements.
The Stretching Institute™

Website: TheStretchingInstitute.com
Address: 4747 36th Street, Suite 3208
Long Island City, NY 11101
UNITED STATES
Telephone: +1 877-580-7771
2 Copyright © The Stretching Institute™ | The Big Book of Stretch Routines

Contents
Getting Started
 My routines are a little different

 How to choose the routines that are right for you
 How to stretch properly
My Top 10 All-Time Favorite Stretching Routines
Index of Stretching Routines for Muscle Groups
 Neck (3)  Buttocks (4)

 Shoulders (5)  Quadriceps (4)
 Chest (4)  Hamstrings (8)
 Arms & Hands (4)  Adductors (Groin) (5)
 Stomach (3)  Abductors (3)
 Sides (2)  Upper Calves (4)
 Upper Back (4)  Lower Calves & Achilles (4)
 Lower Back (8)  Shins, Ankles, Feet & Toes (2)
 Hips (5)
Index of Stretching Routines for Injuries
Head and Neck

Whiplash & Wryneck (2)
Hands and Fingers

Thumb Sprain (2)
Finger Sprain & Tendinitis (2)
Wrists and Forearm

Wrist Sprain & Tendinitis (2)
Carpel Tunnel & Ulnar Tunnel Syndrome (2)
Elbow
Elbow Sprain (2)
Triceps Tendon Rupture (2)
Tennis, Golfers & Throwers Elbow (2)
Copyright © The Stretching Institute™ | The Big Book of Stretch Routines 3

Shoulder and Upper Arm
Biceps Bruise, Strain & Tendinitis (2)
Chest Strain (2)
Pectoral Muscle Insertion Inflammation (2)
Shoulder Impingement Syndrome (2)
Rotator Cuff Tendinitis (2)
Frozen Shoulder (Adhesive Capsulitis) (2)
Back and Spine

Muscle Bruise & Strain (2)
Ligament Sprain (2)
Abdomen
Muscle Strain (2)
Hips, Pelvis and Groin

Hip Flexor Strain & Iliopsoas Tendinitis (2)
Groin Strain & Tendinitis (2)
Osteitis Pubis (2)
Piriformis Syndrome (2)
Hamstrings and Quadriceps

Quadriceps Bruise, Strain & Tendinitis (2)
Hamstring Strain (2)
Iliotibial Band Syndrome (2)
Knee
Medial Collateral Ligament Sprain (MCL) (2)
Anterior Cruciate Ligament Sprain (ACL) (2)
Osgood-Schlatter Syndrome (2)
Patellofemerol Pain Syndrome (2)
Patellar Tendinitis (Jumpers Knee) (2)
Lower Leg
Calf Strain (2)
Achilles Tendon Strain & Tendinitis (2)
Shin Splints (MTSS) (2)
Anterior Compartment Syndrome (2)
Ankle and Feet

Ankle Sprain (2)
Posterior Tibial Tendinitis (2)
Peroneal Tendinitis (2)
Plantar Fasciitis (2)

Getting Started
I remember the day I saw one of my clients struggling to put together a stretching routine. Sure
she had all the stretches right there in front of her, but... Which stretch should she do first?
Which one next? How many stretches? It was all too overwhelming!
I realized at that moment I could help her by creating the routines for her. And then all she had
to do was pick a routine and follow along.
So here they are: Over 150 different stretching routines that you can choose from. And I’ve
broken them down into routines for major muscle groups and routines for sports injuries. So it’s
as simple as picking the routine that’s right for you and then just following along.
My routines are a little different
One of the first things you’ll notice about my routines is that they’re a little different from what
you’re probably expecting: In what way? They only take 10 minutes to complete.
Over the past 25 years I’ve lost count of how many thousands of routines I’ve designed for
athletes, injury sufferers and health care professionals. And one thing I learnt early on was that
including too many stretches in a routine did one of two things.
Either, the client would rush through the routine. Or they wouldn’t finish it.
I’m sure you know what I’m talking about: You’re looking at a routine that contains 10 or 12 or
15 stretches and you’re thinking... “Even if I just do each stretch twice and spend only 30
seconds doing each one (remember most stretches need to be done on the right side and the left
side) it’s going to take me forever. I just don’t have half an hour to roll around on the floor.”
So that’s why I include only 3 stretches in each routine. It gives you a much better opportunity
to focus on each stretch; hold each stretch for longer (which is really important); target a
specific area instead of trying to cover everything; and be done in about 10 minutes.

How to choose the routines that are right for you
As I mentioned earlier, all the routines have been broken down into routines for major muscle
groups and routines for sports injuries. So the hardest job you face is simply choosing the
routine that’s right for you. How do you do that?
Firstly, ask yourself if you have, or have had an injury that is still causing you problems. If so,
start with one of the stretching routines for injuries. You can view the injury list in the contents
to find the routines for your specific injury.
A word of caution!
The routines for sports injuries have been designed for injury prevention and/or injury
rehabilitation. However, they are not useful (and can even be dangerous) if used during the
inflammation phase of an injury, which is typically the first 48 to 72 hours after an injury
occurs. This phase can also be identified by increased swelling (or inflammation) around the
injury site.
During this phase of the rehabilitation process NO STRETCHING should be used! Stretching
during this early stage of the rehabilitation process may cause more damage to the injured
tissues.
Avoid stretching during the first 72 hours, or if swelling is still present at the injury site. Use
other rehabilitation techniques like rest, ice, compression, heat, massage, ultra-sound, etc.
before starting any of the following stretching routines for injuries.
If you don’t have an injury, then start with one of the routines for a muscle group. It’s not
important where you start, but as a general rule; if it’s not tight and it’s not causing you any
problems, you don’t need to stretch it. There are a few exceptions to this (such as athletes that
require increased flexibility for their chosen sport), but for most people this is a wise rule to
follow. So if you perform a stretch and you don’t feel any tension in the target muscle group,
this would indicate that you’re not tight in that area.
As you start to notice which muscle groups are tight and which ones aren’t, aim to work on the
muscle groups that are most tight.
For example, if you notice that your hamstring muscles are tight compared to your quadriceps,
work on your hamstring muscles until you have a good level of flexibility in both.

How to stretch properly
Before starting any of the routines, take a minute to review the picture and read the
description of how to perform the stretch.
You’ll notice that all the pictures in the routines show the “hold” position of the stretch. So start
the routine by slowly moving into the hold position of the first stretch. Once in the hold
position it’s important to maintain each stretch for 60 seconds (each side).
Once the 60 seconds is up, slowly come out of the stretch position and then slowly moving into
the next stretch (or the same stretch on the other side of your body). Once you’ve completed
all 3 stretches, repeat the routine a second time.
It’s important that the intensity of the stretch remains light and relaxed. In other words, don’t
push the stretch too hard.
To begin with, aim for light tension in the target muscle group. If you feel any pain or severe
discomfort, you’re pushing the stretch too hard. Back off and reduce the intensity of the stretch
until you feel a gentle pull or light tension in the target muscle group.
As your flexibility improves you can gradual increase the intensity of the stretch: But never to
the point of pain or severe discomfort.
Here’s a tip: Relax and focus on breathing deeply while doing the stretches. Many
people unconsciously hold their breath while stretching. This causes tension in the
muscles, which in turn makes it difficult to stretch. To avoid this, remember to breathe
slowly and deeply during all stretching exercises. This helps to relax the muscles,
promotes blood flow and increases the delivery of oxygen and nutrients to the muscles.
For more detailed information on how to stretch properly and

how to get the most out of your stretching, grab a copy of the
Ultimate Guide to Stretching & Flexibility.
Here’s another tip: Cut out all coffee, soda and energy
drinks. These drinks are disastrous for your health and
especially your flexibility. They affect your nervous
system, brain activity and interrupt sleep patterns. They
have a dehydrating affect on your body, and not-to-
mention, they are highly addictive. If you want to
improve your flexibility (and your health), remove them
from your diet completely.

My Top 10 All-Time
Favorite Stretching
Routines

My Top 10 All Time Favorite
Stretching Routine #1
Stretch 1 – Sitting Reach-forward

Hamstring Stretch: Sit with both legs
straight out in front, or at 45 degrees
apart. Keep your toes pointing straight
up, make sure your back is straight and
then reach forward.
Stretch 2 – Sitting Feet-together

Adductor Stretch: Sit with the soles of
your feet together and bring your feet
towards your groin. Hold onto your
ankles and push your knees toward the
ground with your elbows. Keep your back
straight.
Stretch 3 – Sitting Knee-to-chest

Buttocks Stretch: Sit with one leg
straight and the other leg crossed over
your knee. Pull the raised knee towards
your opposite shoulder while keeping
your back straight and your shoulders
facing forward.

Stretch 1 – Sitting Knee-up Rotation

Stretch: Sit with one leg straight and the
other leg crossed over your knee. Turn
your shoulders and put your arm onto
your raised knee to help rotate your
shoulders and back.
Stretch 2 – Single Lean-back Quad

Stretch: Sit on the ground, bend one
knee and place that foot next to your
buttocks. Then slowly lean backwards.
Stretch 3 – Kneeling Heel-down Achilles

Stretch: Kneel on one foot and place
your body weight over your knee. Keep
your heel on the ground and lean
forward.

Stretch 1 – Standing Wide Knees

Adductor Stretch: Stand with your feet
wide apart and your toes pointing
diagonally outwards, then bend your
knees, lean forward and use your hands
to push your knees outwards.
Stretch 2 – Sitting Single Leg Hamstring

Stretch: Sit with one leg straight out in
front and point your toes upwards. Bring
your other foot towards your knee and
reach towards your toes with both
hands.
Stretch 3 – Sitting Rotational Hip

Stretch: Sit with one leg crossed and
your other leg behind your buttocks then
lean your whole body towards the leg
that is behind your buttocks.

Stretch 1 – Reaching Lateral Side

Stretch: Stand with your feet shoulder
width apart, then slowly bend to the side
and reach over the top of your head with
your hand. Do not bend forward.
Stretch 2 – Standing Back Rotation

width apart. Place your hands across
your chest while keeping your back and
shoulders upright. Slowly rotate your
shoulders to one side.
Stretch 3 – Reach Forward Upper Back

Stretch: Stand with your arms out in
front and your hands crossed over, then
push your hands forward as far as
possible and let your head fall forward.

Stretch 1 – Rotating Stomach Stretch:

Lie face down and bring your hands close
to your shoulders. Keep your hips on the
ground, look forward and rise up by
straightening your arms. Then slowly
bend one arm and rotate that shoulder
towards the ground.
Stretch 2 – Lying Knee-to-chest Stretch:

Lie on your back and keep one leg flat on
the ground. Use your hands to bring your
other knee into your chest.
Stretch 3 – Lying Knee Roll-over Stretch:

While lying on your back, bend your
knees and let them fall to one side. Keep
your arms out to the side and let your
back and hips rotate with your knees.

Stretch 1 – Standing Reach-down

Hamstring Stretch: Stand with your feet
shoulder width apart. Bend forward and
reach towards the ground.
Stretch 2 – Standing Quad Stretch: Stand

upright while balancing on one leg. Pull
your other foot up behind your buttocks
and keep your knees together while
pushing your hips forward. Hold on to
something for balance if needed.
Stretch 3 – Standing Leg-cross Abductor

Stretch: Stand upright and cross one foot
behind the other. Lean towards the foot
that is behind the other.

Stretch 1 – Standing Leg-up Toe-in

Hamstring Stretch: Stand upright and
raise one leg on to an object. Keep that
leg straight and point your toes upwards.
Then point the toes of your other foot
inward and lean forward while keeping
your back straight.
Stretch 2 – Standing High-leg Bent Knee

Hamstring Stretch: Stand with one foot
raised onto a table. Keep your leg bent
and lean your chest into your bent knee.
Stretch 3 – Leaning Heel-back Calf

Stretch: Reach towards a wall and place
one foot as far from the wall as is
comfortable. Make sure that both toes
are pointing forward and your heel is on
the ground. Keep your back leg straight
and lean towards the wall.

Stretch 1 – Single Heel-drop Calf Stretch:

Stand on a raised object or step. Put the
ball of one foot on the edge of the step
and keep your leg straight. Let your heel
drop towards the ground.
Stretch 2 – Single Heel-drop Achilles

Stretch: Stand on a raised object or step
and place the ball of one of your feet on
the edge of the step. Bend your knee
slightly and let your heel drop towards
the ground.

forward.

Stretch 1 – Above Head Chest Stretch:

Stand upright and interlock your fingers.
Bend your arms and place them above
your head while forcing your elbows and
hands backwards.
Stretch 2 – Assisted Triceps Stretch:

Stand with one hand behind your neck
and your elbow pointing upwards. Then
use your other hand (or a rope or towel)
to pull your elbow down.
Stretch 3 – Parallel Arm Shoulder

Stretch: Stand upright and place one arm
across your body. Keep your arm parallel
to the ground and pull your elbow
towards your body.

Stretch 1 – Bent Arm Shoulder Stretch:

Stand upright and place one arm across
your body. Bend your arm at 90 degrees
and pull your elbow towards your body.
Stretch 2 – Reverse Shoulder Stretch:

Stand upright and clasp your hands
together behind your back. Keep your
arms straight and slowly lift your hands
upward.
Stretch 3 – Rotating Wrist Stretch: Place

one arm straight out in front and parallel
to the ground. Rotate your wrist down
and outwards and then use your other
hand to further rotate your hand
upwards.

Stretching Routines
for Muscle Groups

Neck Stretching Routine #1
Stretch 1 – Lateral Neck Stretch: Look

forward while keeping your head up.
Slowly move your ear towards your
shoulder while keeping your hands
behind your back.
Stretch 2 – Forward Flexion Neck

Stretch: Stand upright and let your chin
fall forward towards your chest. Relax
your shoulders and keep your hands by
your side.
Stretch 3 – Neck Extension Stretch:

Stand upright and lift your head, looking
upwards as if trying to point up with
your chin. Relax your shoulders and keep
your hands by your side.

Stretch 1 – Rotating Neck Stretch: Stand

upright while keeping your shoulders still
and your head up, then slowly rotate
your chin towards your shoulder.
Stretch 2 – Diagonal Flexion Neck

fall forward towards your chest. Then
gently lean your head to one side.
Stretch 3 – Sitting Neck Flexion Stretch:

While sitting on a chair, cross your arms
and hold onto the chair between your
legs. Let your head fall forward and then
lean backwards.


behind your back.
Stretch 2 – Neck Protraction Stretch:

While looking straight ahead, push your
head forward by sticking your chin out.
Stretch 3 – Cross-over Shoulder Stretch:

Stand with your knees bent. Cross your
arms over and grab the back of your
knees, then start to rise upwards until
you feel tension in your upper back and
shoulders.

Shoulders Stretching Routine #1

towards your body.
Stretch 2 – Reaching-up Shoulder

Stretch: Place one hand behind your
back and then reach up between your
shoulder blades.

upward.


lean backwards.

Stretch 3 – Assisted Reverse Shoulder

Stretch: Stand upright with your back
towards a table or bench and place your
hands on the edge of the table or bench.
Keep your arms straight and slowly lower
your entire body.

Stretch 1 – Wrap-around Shoulder

Stretch: Stand upright and wrap your
arms around your shoulders as if hugging
yourself. Pull your shoulders back.
Stretch 2 – Elbow-out Rotator Stretch:

Stand with your hand behind the middle
of your back and your elbow pointing
out. Reach over with your other hand
and gently pull your elbow forward.
Stretch 3 – Arm-up Rotator Stretch:

Stand with your arm out and your
forearm pointing upwards at 90 degrees.
Place a broom stick in your hand and
behind your elbow. With your other
hand pull the bottom of the broom stick
forward.


shoulders.
Stretch 2 – Arm-down Rotator Stretch:

forearm pointing downwards at 90
degrees. Place a broom stick in your
hand and behind your elbow. With your
other hand pull the top of the broom
stick forward.

upward.


your entire body.

forward.


Chest Stretching Routine #1

hands backwards.
Stretch 2 – Parallel Arm Chest Stretch:

Stand with your arm extended to the
rear and parallel to the ground. Hold on
to an immovable object and then turn
your shoulders and body away from your
outstretched arm.
Stretch 3 – Assisted Reverse Chest

Bend your arms and slowly lower your
entire body.

Stretch 1 – Partner Assisted Chest

Stretch: Extend both arms parallel to the
ground and have a partner hold on to
your hands, then slowly pull your arms
backwards.
Stretch 2 – Bent Arm Chest Stretch:

Stand with your arm extended and your
forearm pointing up at 90 degrees. Rest
your forearm against an immovable
object and then turn your shoulders and
body away from your extended arm.
Stretch 3 – Bent-over Chest Stretch:

Face a wall and place both hands on the
wall just above your head. Slowly lower
your shoulders as if moving your chin
towards the ground.


outstretched arm.
Stretch 2 – Kneeling Chest Stretch: Kneel

on the floor in front of a chair or table
and interlock your forearms above your
head. Place your arms on the object and
lower your upper body toward the
ground.



towards the ground.
Stretch 2 – Seated Partner Assisted

Chest Stretch: Sit on the ground and
have a partner stand behind you. Reach
behind with both arms and have the
partner further extend your arms.

hands backwards.

Arms & Hands Stretching Routine #1

Stretch 2 – Palms-out Forearm Stretch:

Interlock your fingers in front of your
chest, then straighten your arms and
turn the palms of your hands so that they
face outwards.
Stretch 3 – Fingers-down Wrist Stretch:

Hold on to your fingers and straighten
your arm, then pull your fingers towards
your body.

Stretch 1 – Reaching-down Triceps

Stretch: Reach behind your head with
both hands and your elbows pointing
upwards. Then reach down your back
with your hands.
Stretch 2 – Kneeling Forearm Stretch:

While crouching on your knees with your
forearms facing forward and hands
pointing backwards, slowly move
rearward.

upwards.

Stretch 1 – Fingers-down Forearm

Stretch: Hold onto your fingers and turn
your palms outwards. Straighten your
arm and then pull your fingers back using
your other hand.
Stretch 2 – Thumb Stretch: Start with

your fingers pointing up and your thumb
out to one side, then use your other
hand to pull your thumb down.

your body.


upwards.
Stretch 2 – Finger Stretch: Place the tips

of your fingers together and push your
palms towards each other.


Stomach Stretching Routine #1
Stretch 1 – On Elbows Stomach Stretch:

ground, look forward and rise up onto
your elbows.
Stretch 2 – Rising Stomach Stretch: Lie

face down and bring your hands close to
your shoulders. Keep your hips on the
straightening your arms.

towards the ground.


Stretch 2 – Standing Lean-back Side

Stomach Stretch: Stand upright with
your feet shoulder width apart and place
one hand of your buttocks. Look up and
slowly lean backwards at the waist, then
reach over with your opposite hand and
rotate at the waist.
Stretch 3 – Back Arching Stomach

Stretch: Sit on a Swiss ball and slowly roll
the ball forward while leaning back.
Allow your back and shoulders to rest on
the ball and your arms to hang to each
side.


your elbows.

towards the ground.
Stretch 3 – Standing Lean-back Stomach

Stretch: Stand upright with your feet
shoulder width apart and place your
hands on your buttocks for support. Look
upwards and slowly lean backwards at
the waist.

Sides Stretching Routine #1
Stretch 1 – Standing Reach-up Back

Rotation Stretch: Stand with your feet
shoulder width apart. Place your hands
above your head while keeping your back
and shoulders upright. Slowly rotate your
back and shoulders to one side.
Stretch 2 – Standing Lateral Side Stretch:

Stand with your feet about shoulder
width apart and look forward. Keep your
body upright and slowly bend to the left
or right. Reach down your leg with your
hand and do not bend forward.
Stretch 3 –Lying Knee Roll-over Stretch:


Sides Stretching Routine #2
Stretch 1 – Sitting Lateral Side Stretch:

Sit on a chair with your feet flat on the
ground, then slowly bend to the left or
right while reaching towards the ground.
Do not bend forward.



Upper Back Stretching Routine #1
Stretch 1 – Reach-up Back Stretch: Stand

with your arms crossed over and then
raise them above your head. Let your
head fall forward and reach up as high as
you can.



Stretch 1 – Reaching Upper Back

Stretch: Sit in a squatting position while
facing a door edge or pole, then hold
onto the door edge with one hand and
lean backwards away from the door.
Stretch 2 – Lying Whole Body Stretch:

Lie on your back and extend your arms
behind you. Keep your toes pointing
upwards and lengthen your body as
much as you can.
Stretch 3 – Kneeling Back-arch Stretch:

Kneel on your hands and knees. Let your
head fall forward and arch your back
upwards.

Stretch 1 – Kneeling Reach Forward

Stretch: Kneel on the ground and reach
forward with your hands. Let your head
fall forward and push your buttocks back
towards your feet.

shoulders.



lean backwards.



Lower Back Stretching Routine #1


shoulders and back.
Stretch 3 –Sitting Bent-over Back

Stretch: Sit on the ground with your legs
straight out in front or at 45 degrees
apart. Keep your toes pointing upwards
and rest your arms by your side or on
your lap. Relax your back and neck and
let your head and chest fall forward.

Stretch 1 – Kneeling Reach-around

Stretch: Kneel on your hands and knees
and then take one hand and reach
around towards your ankle. Keep your
back parallel to the ground.
Stretch 2 – Kneeling Back Rotation

Stretch: Kneel on the ground and raise
one arm upwards while rotating your
shoulders and middle back.


Stretch 1 – Standing Knee-to-chest

Stretch: While standing, use your hands
to bring one knee into your chest.

Stretch 3 – Sitting Lateral Side Stretch:

Sit on a chair with your feet flat on the
ground, then slowly bend to the left or
right while reaching towards the ground.
Do not bend forward.

Stretch 1 – Sitting Side Reach Stretch: Sit

with one leg straight out to the side and
your toes pointing upwards. Then bring
your other foot up to your knee and let
your head fall forward. Reach towards
the outside of your toes with both hands.

Stretch 3 – Lying Leg Cross-over Stretch:

Lie on your back and cross one leg over
the other. Keep your arms out to the side
and both legs straight. Let your back and
hips rotate with your leg.

Stretch 1 – Lying Double Knee-to-chest

Stretch: Lie on your back and use your
hands to bring both knees into your
chest.
Stretch 2 – Kneeling Back-slump Stretch:

Kneel on your hands and knees. Look up
and let your back slump downwards.




shoulders and back.


Stretch 1 – Kneeling Reach-around

Stretch: Kneel on your hands and knees
and then take one hand and reach
around towards your ankle. Keep your
back parallel to the ground.

Stretch 3 – Sitting Bent-over Back






Hips Stretching Routine #1
Stretch 1 – Standing Leg Tuck Hip

Stretch: Stand beside a chair or table and
place the foot furthest from the object
onto the object. Relax your leg, lean
forward and bend your other leg,
lowering yourself towards the ground.
Stretch 2 – Standing Rotational Hip

Stretch: Stand beside a table and raise
your lower leg out to the side and up
onto the table. Then slowly lower your
body.
Stretch 3 – Sitting Cross-legged Reach

Forward Stretch: Sit with your legs
crossed and your knees out, and then
gently reach forward.

Stretch 1 –Sitting Feet-together Reach

Forward Stretch: Sit with the soles of
your feet together and your knees out,
and then gently reach forward.
Stretch 2 – Lying Leg Tuck Hip Stretch:

Lie face down and bend one leg under
your stomach. Lean towards the ground.
Stretch 3 – Standing Leg Resting Hip

Stretch: Stand beside a chair or table for
balance, bend one leg and place your
other ankle on to your bent knee. Slowly
lower yourself towards the ground.

Stretch 1 – Lying Cross-over Knee Pull-

down Stretch: Lie on your back and cross
one leg over the other. Bring your foot
up to your opposite knee and with your
opposite arm pull your raised knee down
towards the ground.






body.

Stretch 1 – Lying Abductor Stretch: Lean

on your side on the ground and bring
your top leg up to your other knee. Push
your body up with your arm and keep
your hip on the ground.
Stretch 2 –Sitting Rotational Hip Stretch:

Sit with one leg crossed and your other
leg behind your buttocks then lean your
whole body towards the leg that is
behind your buttocks.
Stretch 3 – Sitting Feet-together Reach

Forward Stretch: Sit with the soles of
your feet together and your knees out,
and then gently reach forward.

Buttocks Stretching Routine #1

facing forward.

up Stretch: Lie on your back and cross
opposite arm pull your raised knee up
towards your chest.



Stretch 2 – Lying Leg Resting Buttocks

Stretch: Lie on your back and slightly
bend one leg. Raise your other foot up
onto your bent leg and rest it on your
thigh. Then reach forward, holding onto
your knee and pull towards you.
Stretch 3 – Sitting Foot-to-chest

straight, hold onto your other ankle and
then pull it directly towards your chest.

Stretch 1 – Sitting Leg Resting Buttocks

Stretch: Sit with one leg slightly bent.
Raise your other foot up onto your raised
leg and rest it on your thigh, then slowly
reach forward.

facing forward.
Stretch 3 – Lying Double Knee-to-chest

Stretch: Lie on your back and use your
hands to bring both knees into your
chest.


up Stretch: Lie on your back and cross
opposite arm pull your raised knee up
towards your chest.


facing forward.

Quadriceps Stretching Routine #1
Stretch 1 – Standing Reach-up Quad

Stretch: Stand upright and take one small
step forward. Reach up with both hands,
push your hips forward, lean back and
then lean away from your back leg.




Stretch 2 – Kneeling Quad Stretch: Kneel

on one foot and the other knee. If
needed, hold on to something to keep
your balance and then push your hips
forward.
Stretch 3 – Lying Side Quad Stretch: Lie

on your side and pull your top leg behind
your buttocks. Keep your knees together
and push your hips forward.


towards the ground.
Stretch 2 – Lying Quad Stretch: Lie face

down, reach back with one hand and pull
one foot up behind your buttocks.



forward.
Stretch 2 –Rising Stomach Stretch: Lie



Hamstrings Stretching Routine #1
Stretch 1 – Standing Toe-down

Hamstring Stretch: Stand with one knee
bent and the other leg straight out in
front. Point your toes towards the
ground and lean forward. Keep your back
straight and rest your hands on your
bent knee.
Stretch 2 – Standing Leg-up Hamstring

Stretch: Stand upright and raise one leg
on to an object. Keep that leg straight
and point your toes upwards. Keep your
back straight and lean your upper body
forward.
Stretch 3 – Standing Leg-up Bent Knee

raised onto a chair or an object. Bend
your knee and let your heel drop off the
edge of the object. Keep your back
straight and move your chest towards
your raised knee.


then reach forward.
Stretch 2 – Sitting Bent Knee Toe-pull

Hamstring Stretch: Sit on the ground
with your knees slightly bent. Hold onto
your toes with your hands and pull your
toes towards your body. Keep your back
straight and lean forward.
Stretch 3 – Lying Bent Knee Hamstring

Stretch: Lie on your back and bend one
leg slightly. Pull the other knee towards
your chest and then slowly straighten
your raised leg.

Stretch 1 – Standing Toe-up Hamstring

Stretch: Stand with one knee bent and
the other leg straight out in front. Point
your toes upwards and lean forward.
Keep your back straight and rest your
hands on your bent knee.

your back straight.

your back straight.


hands.


your raised leg.

Stretch 1 – Kneeling Toe-up Hamstring

Stretch: Kneel on one knee and place
your other leg straight forward with your
heel on the ground. Keep your back
straight and point your toes upwards.
Reach towards your toes with one or
both hand.
Stretch 2 –Lying Straight Knee

Hamstring Stretch: Lie on your back and
keep your legs straight. Raise one leg and
pull it towards your chest.
Stretch 3 – Sitting Bent Knee Toe-pull

Hamstring Stretch: Sit on the ground
with your knees slightly bent. Hold onto
your toes with your hands and pull your
toes towards your body. Keep your back
straight and lean forward.

Stretch 1 – Standing Reach-down

Hamstring Stretch: Stand with your feet
shoulder width apart. Bend forward and
reach towards the ground.
Stretch 2 – Standing High-leg Bent Knee

raised onto a table. Keep your leg bent
and lean your chest into your bent knee.
Stretch 3 – Standing Toe-up Hamstring


Stretch 1 – Standing Knee-to-chest

Stretch: While standing, use your hands
to bring one knee into your chest.
Stretch 2 – Sitting Leg Resting Hamstring

front and your toes pointing upwards.
Cross your other leg over and rest your
foot on your thigh. Lean forward, keep
your back straight and reach for your
toes.

then reach forward.

Stretch 1 – Lying Straight Knee



hands.

Adductors (Groin) Stretching Routine #1

straight.
Stretch 2 – Sitting Wide-leg Adductor

straight out and as wide apart as possible
and then reach forward while keeping
your back straight.
Stretch 3 – Standing Wide-leg Adductor

Stretch: Start by standing with your feet
forward. Then lean forward and reach
towards the ground.


Stretch 2 – Kneeling Leg-out Adductor

your other leg out to the side with your
toes pointing forward. Rest your hands
on the ground and slowly move your foot
further out to the side.
Stretch 3 – Kneeling Face-down

Adductor Stretch: Kneel face down with
your knees and toes facing out. Lean
forward and let your knees move
outwards.

Stretch 1 – Standing Leg-up Adductor

Stretch: Stand upright and place one leg
out to the side and your foot up on a
raised object. Keep your toes facing
forward and slowly move your other leg
away from the object.

towards the ground.

straight.


Stretch 2 –Standing Leg-up Adductor

Stretch: Stand upright and place one leg
out to the side and your foot up on a
raised object. Keep your toes facing
forward and slowly move your other leg
away from the object.

your back straight.


towards the ground.
Stretch 2 – Squatting Leg-out Adductor

Stretch: Stand with your feet wide apart.
Keep one leg straight and your toes
pointing forward while bending the other
leg and turning your toes out to the side.
Lower your groin towards the ground
and rest your hands on your bent knee or
the ground.

outwards.

Abductors Stretching Routine #1

Stretch 2 – Leaning Abductor Stretch:

While standing next to a pole, or door
jam, hold onto the pole with one hand.
Keep your feet together, and lean your
hips away from the pole. Keep your
outside leg straight and bend your inside
leg slightly.



Stretch 2 – Standing Leg-under Abductor

Stretch: While standing lean forward and
hold onto a chair or bench to help with
balance. Cross one foot behind the other
and slide that foot to the side. Keep your
leg straight and slowly bend your front
leg to lower your body.
Stretch 3 – Standing Hip-out Abductor

Stretch: Stand upright beside a chair or
table with both feet together. Lean your
upper body towards the chair while
pushing your hips away from the chair.
Keep your outside leg straight and bend
your inside leg slightly.


Stretch 2 – Lying Abductor Stretch: Lean

on your side on the ground and bring
your top leg up to your other knee. Push
your body up with your arm and keep
your hip on the ground.
Stretch 3 – Lying Leg-hang Abductor

Stretch: Lie on your side on a bench, let
your top leg fall forward and off the side
of the bench.

Upper Calves Stretching Routine #1
Stretch 1 – Standing Toe Raised Calf


Stretch 3 – Standing Heel-back Calf

Stretch: Stand upright and take one big
step backwards. Keep your back leg
straight, your toes pointing forward and
push your heel to the ground.

Stretch 1 – Standing Toe-up Calf Stretch:

Stand upright and place the ball of your
foot on a step or raised object. Keep your
leg straight and lean towards your toes.
Stretch 2 – Double Heel-drop Calf

Stretch: Stand on a raised object or step.
Put the balls of both feet on the edge of
the step and keep your legs straight. Let
your heels drop towards the ground.


Stretch 1 – Crouching Heel-back Calf

Stretch: Stand upright and place one foot
in front of the other. Bend your front leg
and keep your back leg straight. Push
your heel to the ground and lean
forward. Place your hands on the ground
in front of you.
Stretch 2 –Kneeling Toe-up Calf Stretch:

Kneel on one knee and place your other
leg straight forward with your heel on
the ground. Keep your back straight and
point your toes upwards. Reach towards
your toes with one or both hand.
Stretch 3 – Sitting Toe-pull Calf Stretch:

Sit with one leg straight out in front and
your toes pointing upwards. Reach
forward and pull your toes back towards
your body.



Stretch 3 – Sitting Leg Resting Calf

front and your toes pointing upwards.
Cross your other leg over and rest your
foot on your thigh. Lean forward, keep
your back straight and reach for your
toes.

Lower Calves & Achilles Stretching Routine #1
Stretch 1 – Standing Toe-up Achilles

Stretch: Stand upright and place the ball
of your foot onto a step or raised object.
Bend your knee and lean forward.

the ground.
Stretch 3 – Leaning Heel-back Achilles

are pointing forward and your heels are
on the ground. Bend your back knee and
lean towards the wall.

Stretch 1 – Standing Heel-back Achilles

Stretch: Stand upright and take one step
backwards. Bend your back knee and
push your heel towards the ground.

Achilles Stretch: Stand with one foot
straight, move your chest towards your
raised knee and push your heel towards
the ground.
Stretch 3 – Crouching Heel-back Achilles

Stretch: Stand upright and place one foot
in front of the other. Bend your front leg
and your back leg and then push your
back heel towards the ground. Lean
forward and place your hands on the
ground in front of you.

Stretch 1 – Sitting Toe-pull Achilles

Stretch: Sit on the ground with your
knees slightly bent. Hold onto your toes
with your hands and pull your toes
towards your body.
Stretch 2 – Squatting Achilles Stretch:

Stand with your feet shoulder width
apart. Then bend your legs and lower
your body into a sitting position. Place
your hands out in front for balance.

forward.


the ground.


forward.

Shins, Ankles, Feet & Toes
Stretch 1 – Ankle Rotation Stretch: Raise

one foot off the ground and slowly rotate
your foot and ankle in all directions.
Stretch 2 – Front Cross-over Shin

Stretch: Stand upright and place the top
of your toes on the ground in front of
your other foot. Slowly bend your other
knee to force your ankle to the ground.
Stretch 3 – Squatting Toe Stretch: Kneel

on one foot with your hands on the
ground. Keep the toes of your rear foot
on the ground, slowly lean forward and
arch your foot.

Shins, Ankles, Feet & Toes
Stretch 1 – Foot-behind Shin Stretch:

Stand upright and place the top of your
toes on the ground behind you. Push
your ankle to the ground.

Stretch 3 – Double Kneeling Shin

Stretch: Sit with your knees and feet flat
on the ground. Sit back on your ankles
and keep your knees together. Place your
hands next to your knees and slowly lean
backwards while raising your knees off
the ground.

Stretching Routines
for Injuries

Stretching Routine for
Whiplash & Wryneck #1
Stretch 1 – Rotating Neck Stretch: Stand

upright while keeping your shoulders still
and your head up, then slowly rotate
your chin towards your shoulder.
Stretch 2 – Diagonal Flexion Neck

fall forward towards your chest. Then
gently lean your head to one side.

shoulders.

Whiplash & Wryneck #2

behind your back.

lean backwards.
Stretch 3 – Neck Extension Stretch:

Stand upright and lift your head, looking
upwards as if trying to point up with
your chin. Relax your shoulders and keep
your hands by your side.

Thumb Sprain #1

face outwards.



Thumb Sprain #2

your other hand.


upwards.

Finger Sprain & Tendinitis #1

rearward.


Finger Sprain & Tendinitis #2

face outwards.

your other hand.

Wrist Sprain & Tendinitis #1
Stretch 1 – Forearm Stretch: Stand with

your arm extended to the rear and
parallel to the ground. Hold on to an
immovable object and then turn your
shoulders and body away from your
outstretched arm.

your body.

upwards.
Wrist Sprain & Tendinitis #2

rearward.

upwards.

Carpel Tunnel & Ulnar Tunnel Syndrome #1

rearward.

face outwards.

your body.
Carpel Tunnel & Ulnar Tunnel Syndrome #2

your other hand.


upwards.
Elbow Sprain #1
Stretch 1 – Parallel Arm Forearm

Stretch: Stand with your arm extended
to the rear and parallel to the ground.
Hold on to an immovable object and
then turn your shoulders and body away
from your outstretched arm.


rearward.
Elbow Sprain #2

upwards.

face outwards.

towards the ground.
Triceps Tendon Rupture #1


with your hands.

Triceps Tendon Rupture #2


towards your body.

with your hands.
Tennis, Golfers & Throwers Elbow #1

upward.

forward.

shoulder blades.
Tennis, Golfers & Throwers Elbow #2

hands backwards.


face outwards.
Biceps Bruise, Strain & Tendinitis #1

your entire body.

backwards.

entire body.
Biceps Bruise, Strain & Tendinitis #2

towards the ground.

outstretched arm.

rearward.
Chest Strain #1

hands backwards.

outstretched arm.

Chest Strain #2

backwards.

entire body.

towards the ground.
Pectoral Muscle Insertion Inflammation #1

upward.

shoulder blades.
Stretch 3 –Above Head Chest Stretch:

hands backwards.
Pectoral Muscle Insertion Inflammation #2

outstretched arm.

your entire body.
Stretch 3 – Kneeling Chest Stretch: Kneel

on the floor in front of a chair or table
and interlock your forearms above your
head. Place your arms on the object and
lower your upper body toward the
ground.
Shoulder Impingement Syndrome #1


shoulder blades.
Stretch 3 –Elbow-out Rotator Stretch:

Shoulder Impingement Syndrome #2

upward.


entire body.
Rotator Cuff Tendinitis #1

shoulder blades.

forward.

upward.
Rotator Cuff Tendinitis #2

Stretch 2 – Arm-down Rotator Stretch:

forearm pointing downwards at 90
degrees. Place a broom stick in your
hand and behind your elbow. With your
other hand pull the top of the broom
stick forward.

your entire body.
Frozen Shoulder (Adhesive Capsulitis) #1

towards your body.

upward.

Frozen Shoulder (Adhesive Capsulitis) #2


your entire body.

Back Muscle Bruise & Strain #1

Stretch 2 –Lying Knee-to-chest Stretch:


Back Muscle Bruise & Strain #2
Stretch 1 –Kneeling Reach Forward

Stretch: Kneel on the ground and reach
forward with your hands. Let your head
fall forward and push your buttocks back
towards your feet.
Stretch 2 – Kneeling Back-arch Stretch:

Kneel on your hands and knees. Let your
head fall forward and arch your back
upwards.

Back Ligament Sprain #1
Stretch 1 –Standing Lateral Side Stretch:


shoulders and back.

Back Ligament Sprain #2


Stretch 3 –Sitting Side Reach Stretch: Sit

with one leg straight out to the side and
your toes pointing upwards. Then bring
your other foot up to your knee and let
your head fall forward. Reach towards
the outside of your toes with both hands.
Abdominal Muscle Strain #1

your elbows.


towards the ground.
Abdominal Muscle Strain #2

Stretch 2 – Standing Lean-back Stomach

Stretch: Stand upright with your feet
shoulder width apart and place your
hands on your buttocks for support. Look
upwards and slowly lean backwards at
the waist.

Hip Flexor Strain & Iliopsoas Tendinitis #1

forward.


Hip Flexor Strain & Iliopsoas Tendinitis #2



forward.
Groin Strain & Tendinitis #1

straight.
Stretch 2 –Sitting Wide-leg Adductor

your back straight.
Stretch 3 –Kneeling Face-down

outwards.
Groin Strain & Tendinitis #2

Stretch 2 – Squatting Leg-out Adductor

Stretch: Stand with your feet wide apart.
Keep one leg straight and your toes
pointing forward while bending the other
leg and turning your toes out to the side.
Lower your groin towards the ground
and rest your hands on your bent knee or
the ground.

towards the ground.
Osteitis Pubis #1

outwards.

your back straight.

your raised leg.
Osteitis Pubis #2

Stretch 2 – Kneeling Leg-out Adductor

your other leg out to the side with your
toes pointing forward. Rest your hands
on the ground and slowly move your foot
further out to the side.

straight.
Piriformis Syndrome #1



Piriformis Syndrome #2


body.

Quadriceps Bruise, Strain & Tendinitis #1

forward.


Quadriceps Bruise, Strain & Tendinitis #2



Hamstring Strain #1

then reach forward.

your raised leg.
Stretch 3 – Lying Straight Knee

Hamstring Strain #2
Stretch 1 –Standing Toe-up Hamstring

Stretch 2 – Standing Leg-up Hamstring

Stretch: Stand upright and raise one leg
on to an object. Keep that leg straight
and point your toes upwards. Keep your
back straight and lean your upper body
forward.

straight and move your chest towards
your raised knee.
Iliotibial Band Syndrome #1

Stretch 2 – Standing Hip-out Abductor

Stretch: Stand upright beside a chair or
table with both feet together. Lean your
upper body towards the chair while
pushing your hips away from the chair.
Keep your outside leg straight and bend
your inside leg slightly.

Iliotibial Band Syndrome #2
Stretch 1 – Leaning Abductor Stretch:

While standing next to a pole, or door
jam, hold onto the pole with one hand.
Keep your feet together, and lean your
hips away from the pole. Keep your
outside leg straight and bend your inside
leg slightly.
Stretch 2 – Standing Leg-under Abductor

Stretch: While standing lean forward and
hold onto a chair or bench to help with
balance. Cross one foot behind the other
and slide that foot to the side. Keep your
leg straight and slowly bend your front
leg to lower your body.

Medial Collateral Ligament Sprain (MCL) #1



forward.
Medial Collateral Ligament Sprain (MCL) #2


hands.

Anterior Cruciate Ligament Sprain (ACL) #1



your back straight.
Anterior Cruciate Ligament Sprain (ACL) #2

forward.
Stretch 2 – Kneeling Toe-up Hamstring

your other leg straight forward with your
heel on the ground. Keep your back
straight and point your toes upwards.
Reach towards your toes with one or
both hand.

Osgood-Schlatter Syndrome #1



Osgood-Schlatter Syndrome #2

forward.


Patellofemerol Pain Syndrome #1


forward.
Stretch 3 – Rotating Hip Stretch: Lie face

down and bring your hands close to your
shoulders. Keep your hips on the ground,
look forward and rise up by straightening
your arms. Then slowly bend one arm
and rotate that shoulder towards the
ground.
Patellofemerol Pain Syndrome #2



Patellar Tendinitis (Jumpers Knee) #1



Patellar Tendinitis (Jumpers Knee) #2


the ground.

Calf Strain #1



Calf Strain #2

foot on a step or raised object. Keep your
leg straight and lean towards your toes.
Stretch 2 – Standing Heel-back Calf

Stretch: Stand upright and take one big
step backwards. Keep your back leg
straight, your toes pointing forward and
push your heel to the ground.

Achilles Tendon Strain & Tendinitis #1


the ground.

Achilles Tendon Strain & Tendinitis #2
Stretch 1 – Standing Toe-up Achilles

Stretch: Stand upright and place the ball
of your foot onto a step or raised object.
Bend your knee and lean forward.


forward.
Shin Splints (MTSS) #1


Stretch 3 –Front Cross-over Shin Stretch:

toes on the ground in front of your other
foot. Slowly bend your other knee to
force your ankle to the ground.
Shin Splints (MTSS) #2


the ground.

the ground.
Anterior Compartment Syndrome #1
Stretch 1 – Foot-behind Shin Stretch:

toes on the ground behind you. Push
your ankle to the ground.


the ground.
Anterior Compartment Syndrome #2
Stretch 1 – Raised Foot Shin Stretch:

Stand with your back to a chair. Place the
top of your toes onto the chair and then
push your ankle downwards.


arch your foot.
Ankle Sprain #1



Ankle Sprain #2



arch your foot.
Posterior Tibial Tendinitis #1
Stretch 1 – Sitting Toe-pull Achilles

towards your body.

forward.

arch your foot.
Posterior Tibial Tendinitis #2


the ground.

Peroneal Tendinitis #1

foot on a step or raised object. Turn your
foot inward, keep your leg straight and
lean towards your toes.

the edge of the step. Turn your foot
inward, bend your knee slightly and let
your heel drop towards the ground.

Peroneal Tendinitis #2

your toes upwards and inward, and lean
forward. Keep your back straight and rest
your hands on your bent knee.


ball of one foot on the edge of the step,
turn your foot inward and keep your leg
straight. Let your heel drop towards the
ground.
Plantar Fasciitis #1
Stretch 1 –Sitting Toe-pull Achilles

towards your body.

forward.

arch your foot.
Plantar Fasciitis #2


arch your foot.


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Big Book of Stretch Routines

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The Big Book of

Over 150 different stretching routines,

ISBN: 978-0-9943733-1-1 (Spiral bound version)

Copyright © The Stretching Institute™

The Stretching Institute™

2 Copyright © The Stretching Institute™ | The Big Book of Stretch Routines

 My routines are a little different

My Top 10 All-Time Favorite Stretching Routines

Index of Stretching Routines for Muscle Groups

 Neck (3)  Buttocks (4)

Index of Stretching Routines for Injuries

Head and Neck

Hands and Fingers

Wrists and Forearm

Copyright © The Stretching Institute™ | The Big Book of Stretch Routines 3

Back and Spine

Hips, Pelvis and Groin

Hamstrings and Quadriceps

Ankle and Feet

4 Copyright © The Stretching Institute™ | The Big Book of Stretch Routines

My routines are a little different

Copyright © The Stretching Institute™ | The Big Book of Stretch Routines 5

6 Copyright © The Stretching Institute™ | The Big Book of Stretch Routines

For more detailed information on how to stretch properly and

Copyright © The Stretching Institute™ | The Big Book of Stretch Routines 7

Copyright © The Stretching Institute™ | The Big Book of Stretch Routines 9

Stretch 1 – Sitting Reach-forward

Stretch 2 – Sitting Feet-together

Stretch 3 – Sitting Knee-to-chest

10 Copyright © The Stretching Institute™ | The Big Book of Stretch Routines

Stretch 1 – Sitting Knee-up Rotation

Stretch 2 – Single Lean-back Quad

Stretch 3 – Kneeling Heel-down Achilles

Copyright © The Stretching Institute™ | The Big Book of Stretch Routines 11

Stretch 1 – Standing Wide Knees

Stretch 2 – Sitting Single Leg Hamstring

Stretch 3 – Sitting Rotational Hip

12 Copyright © The Stretching Institute™ | The Big Book of Stretch Routines

Stretch 1 – Reaching Lateral Side

Stretch 2 – Standing Back Rotation

Stretch 3 – Reach Forward Upper Back

Copyright © The Stretching Institute™ | The Big Book of Stretch Routines 13

Stretch 1 – Rotating Stomach Stretch:

Stretch 2 – Lying Knee-to-chest Stretch:

Stretch 3 – Lying Knee Roll-over Stretch:

14 Copyright © The Stretching Institute™ | The Big Book of Stretch Routines

Stretch 1 – Standing Reach-down

Stretch 2 – Standing Quad Stretch: Stand

Stretch 3 – Standing Leg-cross Abductor

Copyright © The Stretching Institute™ | The Big Book of Stretch Routines 15

Stretch 1 – Standing Leg-up Toe-in

Stretch 2 – Standing High-leg Bent Knee

Stretch 3 – Leaning Heel-back Calf

16 Copyright © The Stretching Institute™ | The Big Book of Stretch Routines

Stretch 1 – Single Heel-drop Calf Stretch:

Stretch 2 – Single Heel-drop Achilles

Stretch 3 – Kneeling Heel-down Achilles

Copyright © The Stretching Institute™ | The Big Book of Stretch Routines 17

Stretch 1 – Above Head Chest Stretch:

Stretch 2 – Assisted Triceps Stretch: