Stretching is just as vital as exercising, but it rarely receives the same importance. Athlete or not, everyone should stretch before and after exercising. Not just for a moment either. Each stretch you perform should last at least 30 seconds. As you warmup and stretch, there should never be any pain barring that the body part you are stretching isn’t sore or injured.

The number one reason why stretching is necessary is to prevent injuries. Whether you’re getting ready to play a game or workout, stretching before and after activity can greatly minimize the risk of injury. Stretching can also improve performance and flexibility. A pitcher who frequently stretches is way better off than one who only stretches intermittently.

Instilling proper stretching habits and techniques in kids and adults is imperative. The more knowledgeable a person is about stretching; the better off their body will be moving forward.

Below is a list of static and dynamic stretches. Static stretches are poses that you hold for 30 or so seconds. Dynamic stretches utilizes multiple muscles at once and requires more movement.

 

Static Stretches

Kneeling Stretch

For this stretch, kneel with your feet pressed together and knees apart. Bend forward slowly until your forehead touches the floor. Place your hands either by your sides toward your legs with palms facing up or in front of your body with palms facing downward.

Cat-Cow

The Cat-Cow is a great one to strengthen abdominal muscles and stretch out your spine. Begin on all fours with your back flat. Tilt your head down so you’re looking at the floor. Then, inhale and drop your stomach down and slowly lift your head and neck up. Now, exhale and lift your stomach and spine so your back is arched. At this point you should be looking at your bellybutton.

Wide Arms

To warmup your shoulder and arms muscles, give this next one a try. Stand with your arms outstretched and your thumbs pointed down. Lightly push your arms back. Imagine you were squeezing a ball between your shoulder blades. That’s the position you want to be in during this stretch.

Overhead Arm Stretch

When you need to stretch your shoulders, arms, and upper body, the overhead arm stretch is a classic. Stand up straight with your feet together and back straight. Reach your arms straight up over your head without locking your elbows.

Shoulder Stretch

To stretch out your shoulders, keep your left arm in front of you. Bend your right arm and put that wrist on the back of the left arm, just above your elbow. The palm side of your hand of your right arm should be facing your head. Now gently press your right arm across your body to stretch your left shoulder. Switch arms and repeat.

Tricep Stretch

Raise your left arm over your head, palm facing your head. Bend your elbow so the fingers touch, or reach toward, the middle of your upper back. Grab your left elbow with your other hand and lightly pull back until you feel you’re the stretch in your left tricep. Switch arms and repeat.

Knee Lunge

Keep your back straight as you place your left food on the ground and press forward until the knee is bent at a 90 degree angle. The Knee Lunge stretches your hip and groin.

Quad Stretch

While you’re standing, bend your left leg and grab it with your left hand. Pull your foot gently toward your body. Then, switch legs and repeat.

Hamstring Stretch

For this next one, you need to be sitting down. Extend your left leg straight out in front of you with your toes pointed up. Bend your right leg into your body and put the sole of your right foot along your inner thigh of the left leg. Reach for the toes on your left foot until you feel your hamstring stretching. Switch legs and repeat.

Butterfly Stretch

To stretch your inner thighs, look no further than the Butterfly Stretch. In a seated position, put the soles of your feet together and hold them with your hands. At this point your legs will resemble butterfly wings, hence why the stretch is called Butterfly. To maximize this stretch, place your elbows on your knees and press your knees down.

Calf Stretch

Put your forearms on the wall. Keep one leg straight close to the wall. Extend your other leg back, but keep your heel on the ground. Keep moving your leg back until you feel your calf begin to stretch. Switch legs and repeat.

Toe Touch

Start by standing up with your knees slightly bent. Begin bending down and reaching toward your toes, if you can touch them, even better. Hold this pose to stretch out your hamstrings and back. You can also try crossing your arms and repeating the exercise for more of a challenge.

 

Dynamic Stretches

Jumping Jacks

Tried and true, Jumping Jacks are great to warmup with. They get the heart pumping and work a lot of the body. Standing in place, simultaneously raise your arms from your sides to over your head while jumping and spreading your legs out. Repeat this action rapidly for 20 to 30 seconds.

Walking Knee Hugs

You need a little bit of room for this next one. As you take a step, raise your knee to hip height or higher and hug it with both arms, pulling the knee toward your chest. Do this for every step.

Arm Circles

A very simple one, Arm Circles helps loosen up shoulder joints. All you have to do is move your arms in circles either one at a time or simultaneously. Easy peasy. You can also move in shallow or wide circles.

Side Shuffles

Moving sideways, extend one leg to either the left or right and then follow through in the direction you choose with your other leg. You should be moving at a brisk pace. This helps warmup your lower body and can improve footwork.

Backpedaling

All you have to do for this warmup is jog backwards. Backpedaling focuses on your balance and quick footwork.

Lunges

Another classic exercise, Lunges target all of the major muscles in your lower body. Step with your left leg and bend your right leg until your knee is only a couple of inches above the floor. As you bend your right leg, your left leg should also be bending. Alternate legs and continue this action for 20 to 30 seconds.

Squats

Squats are an awesome lower body warmup exercise that is really easy. Start by standing up straight. Then, simultaneously, bend both legs. Go as low as you can comfortably.

Leg Swings

Standing upright, keep one leg straight. With your other leg, swing it forwards and backwards over and over again for at least 20 seconds. This helps stretch your hips and glutes.

Inchworms

If you’re looking for a fun total body exercise, you’ve found it in the Inchworm. From a standing position, bend forward until your hands touch the floor. Use your hands to walk your body forward while keeping your feet stationary. At this point you should be in a position as if you were coming up from a pushup. Now, use your legs to close the gap between your feet and hands until your legs are straight and you are hunched over. Stand up and repeat.