Slide show: A guide to basic stretches - Mayo Clinic

Skip to main navigation Skip to main content This content does not have an English version. Search Request an AppointmentFind a DoctorFind a JobGive Now Log in to Patient Account EnglishEspañol Portuguêsالعربية中国语 TwitterFacebookGoogleYouTubePinterest EnglishEspañol Portuguêsالعربية中国语 Menu Search All Mayo Clinic Topics Patient Care & Health InfoOverviewHealthy LifestyleSymptoms A-ZDiseases & Conditions A-ZTests & Procedures A-ZDrugs & Supplements A-ZAppointmentsPatient & Visitor GuideBilling & InsurancePatient Online ServicesQuality CareFind out why Mayo Clinic is the right place for your health care. Make an appointment. Departments & CentersOverviewDoctors & Medical StaffMedical Departments & CentersResearch Centers & ProgramsAbout Mayo ClinicContact UsMeet the StaffFind a directory of doctors and departments at all Mayo Clinic campuses. Visit now. ResearchOverviewExplore Research LabsFind Clinical TrialsResearch FacultyPostdoctoral FellowshipsDiscovery's Edge MagazineSearch PublicationsTraining Grant PositionsResearch and Clinical TrialsSee how Mayo Clinic research and clinical trials advance the science of medicine and improve patient care. Explore now. EducationOverviewMayo Clinic College of Medicine and ScienceMayo Clinic Graduate School of Biomedical SciencesMayo Clinic School of MedicineMayo Clinic School of Continuous Professional DevelopmentMayo Clinic School of Graduate Medical EducationMayo Clinic School of Health SciencesAlumni CenterVisit Our SchoolsEducators at Mayo Clinic train tomorrow’s leaders to deliver compassionate, high-value, safe patient care. Choose a degree. For Medical ProfessionalsOverviewProvider RelationsOnline Services for Referring PhysiciansVideo CenterPublicationsContinuing Medical EducationMayo Medical LaboratoriesProfessional ServicesExplore Mayo Clinic’s many resources and see jobs available for medical professionals. Get updates. Products & ServicesOverviewHealthy Living ProgramSports MedicineBooks and more ...Mayo Clinic Health LetterMedical ProductsPopulation Health and Wellness ProgramsHealth Plan AdministrationMedical Laboratory ServicesContinuing Education for Medical Professionals Giving to Mayo ClinicOverviewGive NowYour ImpactFrequently Asked QuestionsContact Us to GiveGive to Mayo ClinicHelp set a new world standard in care for people everywhere. Give now. Appointments at Mayo ClinicMayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.Request Appointment Healthy LifestyleSlide show: A guide to basic stretches Sections Products and services Slide show: A guide to basic stretchesPreviousNext8 of 10Shoulder stretchIf the back of your shoulder is tight, you may be more likely to develop rotator cuff problems, especially if you golf or participate in overhead racket or throwing sports, such as tennis or baseball. To keep your shoulders flexible: Bring your left arm across your body and hold it with your right arm, either above or below the elbow. Hold for about 30 seconds. Switch arms and repeat.Stretching safelyCalf stretchHamstring stretchQuadriceps stretchHip flexor stretchIliotibial band (ITB) stretchKnee-to-chest stretchShoulder stretchShoulder stretch with towelNeck stretch ShareTweetSee more Multimedia March 30, 2017References Exercise: Exercises to try. National Institutes of Health. https://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html. Accessed Dec. 6, 2016. Anderson SK. Basic stretching techniques. In: Mosby's Stretching Pocket Guide. St. Louis, Mo.: Elsevier Mosby; 2014. Pescatello LS, et al, eds.. Flexibility exercise (stretching). In: ACSM's Guidelines for Exercise Testing and Prescription. 9th ed.. Philadelphia, Pa.: Wolters Kluwer Health Lippincott Williams & Wilkins; 2014.  2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/PAGUIDELINES/guidelines/default.aspx. Accessed Dec. 6, 2016. Micheo W., et al. Basic principles regarding strength flexibility and stability exercises. Physical Medicine and Rehabilitation. 2012;4:805. Haff GG, et al. Warm-up and flexibility training. In: Essentials of Strength Training and Conditioning. 4th ed. Colorado Springs, Colo.: National Strength Training and Conditioning Association; 2016. Improve your flexibility. National Institute on Aging. https://go4life.nia.nih.gov/exercises/flexibility. Accessed Dec. 6, 2016. Morey MC. Physical activity and exercise in older adults. http://www.uptodate.com/home. Accessed Dec. 6, 2016. Iliotibial band stretch. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/workouts/walking/videos/itbs-stretch.php. Accessed Dec. 7, 2016. Products and ServicesBook: The Mayo Clinic DietThe Mayo Clinic Diet OnlineBook: Mayo Clinic Healthy Heart for Life!Book: Mayo Clinic Fitness for Everybody Advertisement Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.Advertising & Sponsorship Policy Opportunities Ad Choices Mayo Clinic Store Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. The Mayo Clinic Diet BookMedical News From a Trusted SourceMayo Clinic on Healthy AgingA New Perspective on Alzheimer'sThe Mayo Clinic Diet Online Other Topics in Patient Care & Health Info Healthy Lifestyle Symptoms A-Z Diseases and Conditions A-Z Tests and Procedures A-Z Drugs and Supplements A-Z Appointments Patient and Visitor Guide Billing and Insurance Patient Online Services . SLS-20076840 Healthy LifestyleGuide to stretches Mayo Clinic Footer Request AppointmentGive NowContact UsAbout Mayo ClinicEmployeesSite MapAbout This Site Legal Conditions and TermsAny use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below.Terms and ConditionsPrivacy PolicyNotice of Privacy PracticesNotice of NondiscriminationReprint PermissionsA single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.HONWe comply with the HONcode standard for trustworthy health information: verify here.© 1998-2017 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.