Sample Stretches:
- Standing Hamstring Stretch: Stand with one foot raised on a surface at hip height. Lean forward from the hips, reaching towards your toes while keeping your back straight.
- Quad Stretch: Stand tall, grab one ankle with your hand, and pull your heel towards your glutes. Keep your knees close together and maintain an upright posture.
- Calf Stretch: Stand facing a wall, place one foot behind you with the heel on the ground. Lean forward, keeping the back leg straight and feeling the stretch in your calf.
- Chest Stretch: Stand tall, interlace your fingers behind your back, and gently lift your arms while squeezing your shoulder blades together.
- Child’s Pose: Start on your hands and knees, then sit back on your heels while reaching your arms forward and lowering your forehead towards the floor. Relax and breathe deeply.
STATIC STRETCHING EXERCISES SUMMERY
Perform each stretch for 30-60 seconds, breathing deeply and relaxing into the stretch. Avoid bouncing or jerking movements and focus on a gentle, sustained stretch. Modify the stretches as needed to match your flexibility level and avoid any pain or discomfort.
- Difficulty:
Energetic - Daily Duration: Avg. 60 Minutes, Min. 45 Minutes, Max. 35 Minutes
- Body Focus: Static Stretching
- Training Type: Static Stretching
- Equipment: Mat
Energetic
Avg. 60 Minutes, 
Static Stretching
Mat- Category: Beginners / Intermediate/ Advanced
- Place : Home
- Muscle Group : Full Body Workout
- Gender : Male / Female
Static Stretching Workout Plan Overview:
- Duration: 10-15 minutes per session
- Frequency: 3-4 times per week
- Targeted Muscle Groups: Major muscle groups including hamstrings, quadriceps, calves, chest, back, shoulders, and more.
Static Stretching Exercises Workout Plan Chart:
DAY 1
DAY 2
DAY 3
Lower Body Stretches
Upper Body Stretches
Full Body Stretches
DAY 1
ACTIVITY
EXERCISE NAME
DURATION
Lower Body Stretches
focusing on feeling
Hamstring Stretch
30-60 seconds,
Lower Body Stretches
focusing on feeling
Quadriceps Stretch
30-60 seconds,
Lower Body Stretches
focusing on feeling
Calf Stretch
30-60 seconds,
Lower Body Stretches
focusing on feeling
Butterfly Stretch
30-60 seconds,
DAY 2
ACTIVITY
EXERCISE NAME
DURATION
Upper Body
focusing on feeling
Chest Stretch
30-60 seconds,
Upper Body
focusing on feeling
Shoulder Stretch
30-60 seconds,
Upper Body
focusing on feeling
Triceps Stretch
30-60 seconds,
Upper Body
focusing on feeling
Upper Back Stretch
30-60 seconds,
DAY 3
ACTIVITY
EXERCISE NAME
DURATION
Full Body
focusing on feeling
Seated Forward Bend
30-60 seconds,
Full Body
focusing on feeling
Standing Forward Fold
30-60 seconds,
Full Body
focusing on feeling
Child’s Pose
30-60 seconds,
Full Body
focusing on feeling
Pigeon Pose
30-60 seconds,
How To Dowlaod ?
To download the workout program, please click the “Download” button below:
[Download Workout Program]
Description:
The Static Stretching Exercises for Improved Mobility and Recovery plan is a series of stretches designed to enhance flexibility, increase joint mobility, and promote muscle recovery. By incorporating these static stretches into your routine, you can improve your overall range of motion, alleviate muscle tightness, and reduce the risk of injury. This plan focuses on major muscle groups and can be done as a standalone routine or after a workout to aid in recovery.
