Use this as a practical map. For each area you will see one dependable stretch, how to do it, what you should feel, an easy regression or progression, and common mistakes. Warm up with 2 to 3 minutes of light movement first. Breathe slowly through the nose and avoid pain.
How to use this guide
- Hold static stretches 20 to 60 seconds, 2 to 3 rounds.
- Move gently into position and out of it. No bouncing.
- Stop if you feel sharp, electric, or joint pain.
- Pair new range with light strength work to keep it.
Neck: upper traps and levator
Best stretch: Seated side bend with assist
How: Sit tall. Hold the chair with your right hand. Gently tilt left ear toward left shoulder and draw the nose slightly down. Lightly add left hand over the head for a gentle assist.
Feel it: Side and back of the neck on the right.
Regression or progression: Skip the hand assist for less intensity. Add small chin tucks while tilted for more.
Mistakes: Slouching the ribs forward or yanking the head.
Jaw
Best stretch: Controlled tongue on palate plus jaw depressor
How: Tip of tongue on the roof of mouth just behind the teeth. Slowly open the jaw while keeping the tongue planted.
Feel it: Front of jaw and under the ears.
Regression or progression: Perform while lying on your back for less tension. Progress by holding two fingers under the chin for light resistance.
Mistakes: Letting the tongue slip or jutting the chin forward.
Upper back: thoracic spine
Best stretch: Open book
How: Lie on left side, hips and knees at 90 degrees. Arms straight ahead, palms together. Sweep the right arm in a half circle to the right until the shoulders open, eyes follow the hand.
Feel it: Mid back rotation and chest opening.
Regression or progression: Place a pillow between knees. Progress by straightening the top leg behind you.
Mistakes: Letting knees separate.
Chest: pectorals
Best stretch: Doorway pec stretch
How: Forearm on doorframe at shoulder height, elbow at 90 degrees. Step through with the inside leg until you feel a chest stretch.
Feel it: Front of the chest and anterior shoulder.
Regression or progression: Lower elbow for lower pecs, raise for upper fibers.
Mistakes: Overarching the low back or cranking the shoulder.
Lats
Best stretch: Bench or counter lat stretch
How: Hands on a bench or countertop, knees soft. Sit hips back and let chest drop toward the floor while keeping ribs tucked.
Feel it: Underarms, sides of ribcage, sometimes triceps.
Regression or progression: Hold a stick and push it slightly forward for more reach.
Mistakes: Flaring ribs and dumping into the low back.
Shoulders: posterior capsule
Best stretch: Cross body posterior shoulder
How: Bring right arm across chest. Use left hand to guide the arm toward you while keeping the right shoulder blade down.
Feel it: Back of the shoulder.
Regression or progression: Do it lying on your side with the arm across a pillow.
Mistakes: Hiking the stretching shoulder to the ear.
Biceps
Best stretch: Wall biceps stretch
How: Stand side on to a wall. Straighten the arm behind you with palm on the wall, fingers down. Gently rotate the body away.
Feel it: Front of upper arm and elbow crease.
Regression or progression: Bend the elbow slightly for less. Turn palm up for more.
Mistakes: Locking the elbow painfully or twisting the wrist.
Triceps
Best stretch: Overhead triceps
How: Right elbow points up, hand reaches down the spine. Use the left hand to guide the elbow back.
Feel it: Back of upper arm and a bit of the lats.
Regression or progression: Hold a towel between hands if shoulder is tight.
Mistakes: Arching the low back or pushing the neck forward.
Forearms and wrists
Best stretch: Prayer and reverse prayer
How: Press palms together at chest height, elbows out, slide hands down until you feel the flexor stretch. Flip hands for reverse prayer to hit extensors.
Feel it: Inside and outside forearms.
Regression or progression: Do on a table with one hand at a time.
Mistakes: Collapsing the palms or locking the elbows.
Hands and fingers
Best stretch: Finger extension on table
How: Place fingertips on a table, palms lifted. Gently press down to extend the fingers.
Feel it: Palm and finger lines.
Regression or progression: Use fewer fingers at a time for control.
Mistakes: Forcing the thumb into painful range.
Side body and obliques
Best stretch: Half kneeling side reach
How: Half kneel with left knee down. Left hand on hip, right arm reaches overhead to the left. Keep ribs stacked over pelvis.
Feel it: Right side of waist and ribcage.
Regression or progression: Slide the down knee farther from the body for more reach.
Mistakes: Leaning forward instead of pure side bend.
Low back decompression
Best stretch: Child’s pose with breath
How: Kneel, sit hips toward heels, arms forward. Breathe into the back ribs.
Feel it: Gentle lengthening through low and mid back.
Regression or progression: Place a pillow under hips or chest. Walk hands to each side to target QL.
Mistakes: Forcing into pain. This is a gentle position.
Hip flexors and psoas
Best stretch: Half kneeling hip flexor
How: Left knee down, right foot forward. Tuck pelvis under, squeeze left glute, shift forward without arching. Reach left arm up for more.
Feel it: Front of left hip and thigh.
Regression or progression: Keep back foot on a cushion. Progress by elevating back foot on a low step.
Mistakes: Leaning the torso back and losing the pelvic tuck.
Quads
Best stretch: Standing quad with pelvic tuck
How: Hold a wall. Grab the right ankle, knees together, slight tuck of pelvis.
Feel it: Front of thigh.
Regression or progression: Use a strap if you cannot reach the ankle.
Mistakes: Flaring the ribcage or letting the knee drift outward.
Glutes and piriformis
Best stretch: Figure four
How: Lie on your back. Cross right ankle over left knee. Pull the left thigh toward you.
Feel it: Back and side of the right hip.
Regression or progression: Do seated on a chair. Progress by gently pressing the right knee away.
Mistakes: Twisting the pelvis or yanking the neck.
Adductors (inner thighs)
Best stretch: Frog or wide child
How: On hands and knees, slide knees wide with hips back, shins in line with thighs. Keep back neutral, rock gently back.
Feel it: Inner thighs near the groin.
Regression or progression: Place towels under knees or use a standing side lunge at a counter.
Mistakes: Dropping belly and arching the low back.
Hamstrings
Best stretch: Supine strap hamstring
How: Lie on back, loop a strap around the midfoot. Straighten the knee and raise the leg until you feel a stretch behind the thigh. Ankle neutral or toes up.
Feel it: Back of thigh, not behind the knee.
Regression or progression: Bend the knee slightly for less. Add ankle pumps for nerve glide if tolerated.
Mistakes: Lifting the opposite hip or rounding the low back off the floor.
Calves: gastrocnemius and soleus
Best stretch: Wall calf combo
How: For gastroc keep back knee straight, heel down, lean toward wall. For soleus bend the back knee while keeping heel down.
Feel it: Upper calf with straight knee, lower calf with bent knee.
Regression or progression: Use a slant board or book.
Mistakes: Letting the heel pop up.
Tibialis anterior and shins
Best stretch: Top of foot stretch
How: Kneel with toes pointed back, sit gently toward heels while keeping ankles straight.
Feel it: Front of shins and top of feet.
Regression or progression: Do one leg at a time or place a rolled towel under the ankle.
Mistakes: Letting ankles sickle inward.
Hips internal rotation
Best stretch: 90 90 internal rotation
How: Sit in 90 90. Rotate the back hip inward by lifting the back foot while the knee stays down. Hold where you feel the stretch.
Feel it: Deep front of the back hip.
Regression or progression: Support with hands on the floor. Progress by folding the torso slightly forward.
Mistakes: Twisting the spine instead of rotating the hip.
Hips external rotation
Best stretch: Pigeon on a bench
How: Place shin on a bench or bed in front of you, knee bent. Square the hips and hinge forward.
Feel it: Back and outside of the front hip.
Regression or progression: Use figure four on the floor for less.
Mistakes: Collapsing the knee if you feel knee pain. Adjust angle.
IT band region (TFL and lateral hip)
Best stretch: Standing TFL reach
How: Stand tall. Cross right foot behind left. Reach right arm overhead to the left while gently tucking pelvis.
Feel it: Outside of right hip and thigh.
Regression or progression: Hold a wall for balance.
Mistakes: Bending forward or twisting.
Ankles: dorsiflexion
Best stretch: Knee to wall
How: Stand facing a wall. Place toes a few inches back. Drive the knee toward the wall without the heel lifting. Adjust distance to find stretch.
Feel it: Front of ankle and Achilles.
Regression or progression: Add a band pulling the ankle backward for joint glide.
Mistakes: Letting the arch collapse.
Feet and toes
Best stretch: Toe extension on edge
How: Place toes on the edge of a step with ball of foot supported. Gently shift weight to extend the toes, especially the big toe.
Feel it: Sole and big toe line.
Regression or progression: Use hands to extend toes while seated.
Mistakes: Forcing end range quickly.
Side of shin and ankle stabilizers
Best stretch: Peroneal stretch seated
How: Cross right ankle over left knee. Point foot and gently invert it by turning sole upward with your hand.
Feel it: Outer shin and ankle.
Regression or progression: Small range only if history of sprain.
Mistakes: Twisting at the knee.
Breathing that improves every stretch
- Inhale gently into the nose, imagine air widening the ribcage.
- Exhale twice as long through pursed lips.
- During each exhale soften the target area without collapsing posture.
Pair with light strength to keep gains
- After hip flexor stretch: split squats with short range.
- After hamstring stretch: Romanian deadlift with very light weight and slow tempo.
- After calf stretch: calf raises with slow lower.
- After thoracic opener: band pull aparts or wall slides.
Safety notes
- Recent surgery, acute injury, or nerve symptoms need clinician guidance.
- Numbness or radiating pain means stop and modify.
- Knee discomfort during hip stretches usually means adjust angle or support the thigh.
A simple weekly plan
- Daily: 8 to 10 minutes from your two tightest areas.
- Training days: quick mobility for the joints you will use, then load with control.
- Rest days: longer holds and deep breathing.
Bottom line
Choose one high yield stretch per area, perform it with calm breath and good alignment, then reinforce the new range with light strength. Consistency and control matter more than intensity. Within two to four weeks you will feel easier posture, smoother movement, and fewer nagging aches.
