Static stretches

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Chest stretch:

Stand with your feet hip-width apart and clasp your hands behind your back. Gently straighten your elbows and lift your arms up to a comfortable position where you can breathe into the stretch. Hold for eight breaths and repeat three times. To modify, do this stretch sitting.

Tricep stretch:

Stand with your feet hip-width apart and place your left hand behind your head. With your right hand, hold onto your left elbow and gently pull it behind the back of your head. Hold for as long as you need the stretch and then release and switch arms. To modify, do this sitting.

Groin stretch:

Start in a seated position and place the soles of your feet together. Clasp your ankles with your hands so that your elbows rest on your knees. Gently push your knees down with your elbows until you feel a comfortable stretch. Hold for eight breaths and repeat three times. To modify, do not press your knees down as far. Shake out your legs after to release tension.

Hamstring stretch:

Start in a seated position and stretch your legs out in front of you while keeping your back flat. Bend your left leg with your left foot flat on the floor. Slowly reach forward and try to touch your right toe with both hands. Bend from your waist keeping your lower back flat and your head up. Hold as long as needed, typically for eight breaths, and repeat on the other leg.

—Submitted by Eliza S., University of Massachusetts, Amherst