1. Runner’s Lunge with Side Stretch

Runners lunge w/ side stretch


  • Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.
  • Tuck your hips by pulling your belly up and in.
  • Bring your opposite arm over your head and slowly lean into the stretch as you continue to breathe.
  • Repeat on the opposite side.

Note: If you want an even deeper stretch, drop your back knee to the ground.

Muscles stretched: Hip flexors, quads, obliques

2. Sitting Hamstring Stretch

Sitting hamstring stretch


  • Sit on the floor with your legs stretched out in front of you.
  • Bend one leg in at the knee.
  • Pull your abs in, then slowly bend forward from your hips towards the foot of your straight leg until you feel a slight stretch.
  • Hold for 30 to 45 seconds, then repeat on the other side.

Note: To increase the difficulty of this stretch, do this one with both legs straight.

Muscles stretched: Hamstrings, lower back

3. Overhead Triceps Stretch

Triceps stretch


  • Put one arm overhead, positioning your forearm as close as possible to your upper arm.
  • Grasp your elbow overhead with your other hand.
  • Pull your elbow back and toward your head.
  • Hold this stretch for 30-45 seconds, then repeat with opposite arm.

Note: You can deepen this stretch by grabbing your top hand with your bottom hand behind your back.

Muscles stretched: Triceps, lats

4. Pigeon Pose

Pigeon pose


  • Cross one knee in front of you while keeping the opposite leg extended behind you.
  • Place both hands on the ground in front of you and slowly lower your upper body down as low as possible while keeping your core pulled in.
  • Work both sides.

Muscles stretched: Hips, glutes, lower back

5. Chest Opener Stretch

Chest opener stretch


  • Stand or sit with your back straight and shoulders pulled back.
  • Reach behind you and clasp both hands together.
  • Bring your hands up toward your head as far as possible.

Muscles stretched: Chest, shoulders

6. Runner’s Lunge with Quad Stretch

Runners lunge with quad stretch


  • Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.
  • Drop your knee to the ground as you pull your belly up and in.
  • Reach your arm back and grab your foot or ankle and pull forward to stretch.
  • Repeat on the opposite side.

Muscles stretched: Hip flexors, quads

7. Twisted Arm Stretch

Twisted arm stretch


  • Bring your hands out in front and cross your arms, one over the other.
  • Twist your hands such that the palms face into each other, trying to create contact with your fingers.
  • Hold, then repeat on the other side.

Muscles stretched: Lats, shoulders, triceps

8. Downward Dog

Downward dog stretch


  • Start by kneeling on the ground with your hands shoulder-width apart on front of you.
  • Take a deep breath and raise your glutes into the air while keeping your legs straight and your abs pulled in.
  • Lower your head toward the ground and straighten your spine.
  • Lower your heels toward the ground as far as you can go to give your calves a good stretch.

Muscles stretched: Calves; releases tension in back, shoulders

9. Upward Dog

Upward dog stretch


  • Lie face down on the ground with your feet hip-width apart and your hands resting next to your lower ribs.
  • Keeping your toes and hands on the floor, press your chest up.
  • Squeeze your glutes and pull your shoulders back.

Muscles stretched: Chest, core, lower/upper back

10. Iron Cross Stretch

Leg over Iron Cross stretch


  • Lie on your back with your legs straight in front of you.
  • Bring one leg straight into the air then bring across your body so it rests on the ground.
  • Hold, then repeat on the other side.

Muscles stretched: Side of hips, lower back, middle back

Bonus stretch: Bridge


  • Lie on your back, bend your knees and pull your heels in toward your glutes.
  • Keep your feet and knees hips-width apart and your toes pointed forward or slightly out.
  • Place your arms alongside your torso and roll your shoulders outwards.
  • Firm your arms into the ground to support some of your weight.
  • Lift your hips off the mat until they are about parallel to the floor.
  • Slowly lower yourself down.

Muscles stretched: Back, shoulders, core