In this illustrated stretching exercises article you’ll learn 10 of the best and most effective stretches you’ll find. See the totally free resource link at the bototm for videos of each one.

Stretching is a fantastic way to make yourself feel better, wake up in the morning, relax, de-stress, get ready for a workout and get rid of and prevent injuries.

Yet most of us don’t do nearly enough stretching, then we wonder why we get so stiff after sports and get pulled muscles.

Generally this is because we don’t know how important and useful they can be or if we do we don’t know what the best ones are to do.

Here are 10 of the best described.

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1) Reverse Shoulder Stretch
a) Stand upright and clasp both hands together behind your back.
b) Slowly lift both hands upward. Do not lean forward while lifting both hands upward.
c) Hold the stretch position for at a minimum twenty seconds.

2) Parallel Arm Chest Stretch
a) Stand with the arm extended towards the rear and parallel to the ground. (Or for a variation, bend your elbow to 90 degrees.)
b) Keep hold of an immovable object and then turn your shoulders and the body away from your outstretched arm.
c) Hold the stretch position for at a minimum twenty seconds and then repeat with the opposite arm.

3) Reach-up Back Stretch
a) Stand with the arms crossed over and then lift them above your head.
b) Reach up as far as you can. Let your head fall forward which means that your arms can reach straight upwards without touching your head.
c) Hold the stretch position for at a minimum twenty seconds.

4) Flexion Extension Back Stretch
a) Kneel on both hands and knees. Look up and allow your back to slump downwards.
b) Then let your head fall forward and arch your back upwards.
c) Do this stretch slowly and deliberately, resting your weight evenly on both your knees and hands.
d) Hold the back arch stretch position for at a minimum twenty seconds and then slowly move into back slump stretch position.

5) Rotating Stomach Stretch
a) Lie face down and bring both hands close to your shoulders.
b) Keep the hips on the ground, look forward and rise by straightening your arms.
c) Then slowly bend one arm and rotate that shoulder towards the ground.
d) Hold the stretch position for at a minimum twenty seconds and then repeat on the other side.

6) Sitting Knee-to-chest Butt Stretch
a) Sit with one leg straight with the other leg crossed over your knee.
b) Pull the raised knee towards your opposite shoulder while keeping your back straight and your shoulders facing forward.
c) Keeping your back straight and your shoulders facing forward will ensure that your buttocks get the maximum benefit from this stretch.
d) Resist the temptation to rotate your shoulders towards your knee.
e) Hold the stretch position for at a minimum twenty seconds and then repeat on the other side.

7) Kneeling Quad and Thigh Stretch
a) Kneel on one foot and the other knee. If needed, keep hold of something to maintain balance. Push your hips forward.
b) Regulate the intensity of this stretch by pushing your hips forward. If need be, place a towel or mat under your knee for comfort.
c) Hold the stretch position for at a minimum twenty seconds and then repeat with the opposite leg.
Sitting Hamstring Stretch
a) Sit with both legs straight out in front and keep your toes pointing straight up.
b) Be sure your back is straight and then reach forward towards your toes.
c) You should keep your toes pointing straight upwards.
d) Letting your toes fall to one side causes this stretch to put uneven tension on the hamstring muscles.
e) Over a long time period, this may lead to a muscle imbalance.
f) Hold the stretch position for at a minimum twenty.

9) Sitting Adductor and Groin Stretch
a) Sit with the soles of the feet together and bring your feet towards your groin.
b) Keep your ankles and push your knee towards the ground with the elbows.
c) Keep the back straight and upright, and make use of your elbows to manage the power of this stretch.
d) Hold the stretch position for at a minimum twenty seconds.

10) Kneeling Achilles Stretch
a) Kneel on one foot and put your body weight over your knee.
b) Keep the heel on the ground and lean forward.
c) This stretch can put a lot of pressure on the Achilles.
d) Ease into this stretch by slowly leaning forward.
e) Hold the stretch position for at a minimum twenty seconds and then repeat with the opposite leg.