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Whole Body Stretching Routine

Daniel Brady | March 18, 2013 in Flexibility
Basketball Stretching

Having good flexibility can improve your sports performance and reduce your risk of injury (it also applies to life in general, not just sport). For example, who do you think will be the better soccer player: the person who can kick head-height, or the one who can kick hip-height? Who do you think is more likely to be injured: the rugby player who stretched his whole body, or the one who has tight hamstrings? If you can see the benefits of a whole body stretching routine, then read on for a printable sheet of 25 exercises covering the whole body.

Whole Body Stretching Routine

Click Above For Full Size

Recommended Length and Frequency

As was found in our previous article, 30 seconds per muscle is optimal and frequency of 3-7 times per week is recommended.

Upper Body (~15 minutes)

Follow stretches 1 through 14 in the image above.

  1. Neck Flexion/Extension Stretch
  2. Neck Lateral Flexion Stretch
  3. Latissimus Dorsi and Posterior Deltoid Stretch
  4. Triceps Stretch
  5. Shoulder Rotator Stretch
  6. Pectoral Stretch at 90 and 120 Degrees
  7. Bicep Stretch
  8. Supraspinatus Stretch
  9. Wrist Extensor Stretch
  10. Thoracic Extension Stretch
  11. Lateral Flexion Stretch
  12. Lumbar Extension and Abdominal Stretch
  13. Lumbar Flexion Stretch
  14. Lumbar Rotation Stretch

Lower Body (~10 minutes)

Follow stretches 15 through 25 in the image above.

  1. Lying Hamstring Stretch
  2. Seated Hamstring Stretch
  3. Seated Adductor Stretch
  4. Gluteal Stretch
  5. Gluteal and Lumbar Rotation Stretch
  6. Lying Quadriceps Stretch
  7. Standing Quadriceps Stretch
  8. Standing Adductor Stretch
  9. Hip Flexor Stretch
  10. Tensor Fascia Stretch
  11. Gastrocnemius Stretch


It’s good to be thorough, as you could get overconfident if you stretch only some muscles and then pull one that you didn’t stretch. Luckily 30 seconds is the optimal stretching time, so it doesn’t take very long to stretch either your upper body, or your lower body, or your whole body.

My personal improvement from this stretching time and frequency was an 8cm improvement in toe-touch reach in 1 month of calf and hamstring stretching. So you can have significant improvements in 1 month, or even greater improvements in 3+ months.

A good yoga mat is recommended to avoid pain from the floor while stretching. Being comfortable will help you to relax into the stretch for maximum improvements.

Yoga Mat

Daniel has a strong interest in evidence supported fitness training, preparation and supplementation. His goal is to provide clear information that simply works. He's currently 16 kg of muscle above his starting weight (7kg in the past 12 months), and targeting a continued growth rate of 5kg+ per year.
3 Responses to "Whole Body Stretching Routine"
McKenna says:

I enjoyed this website very much. My teacher is making us do a handbook about all the different types of stretching. I used this sight for all of my stretches believe it or not. This way I didn’t have to keep looking for examples all over the internet. It was all here in one page.

Tiffany says:

This is the BEST guide so far! All the other websites only offer like 6 stretches! This guide gives you so many!! Thank you Sports Science!

Gin says:

This is no kidding the best for full body stretching. I do this daily at age 60 and add 4-5 times weekly a 50 minute moderate cardio workout. Been doing this for 6 months and see a huge difference in flexibility and body comfort.

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