STRETCHING | PTJULIE.COM

Stretching — By Julie Merlot, Personal Trainer

Flexibility can be improved at any age and training level.
The following stretching programs are designed to complement strength and cardiovascular training.

The seven essential muscle groups to stretch are:
back, chest, hip flexors, quadriceps, hamstrings, glutes, and calves.
In instructor-led classes, sessions often end with stretches targeting these areas.

Hold each stretch for 20 seconds and repeat the sequence 2–3 rounds.

Basic Stretching Program

(Suitable for most individuals)

1. Standing Quadriceps Stretch

Stand tall, grasp one ankle, and pull the heel toward the glutes. Keep knees together and press the hips slightly forward. Engage the core for stability.
Use a wall or support if needed.

Muscles stretched: Quadriceps femoris

2. Standing Hip Flexor Stretch

Step one foot forward and gently lower the back knee. Keep hips parallel, tuck the pelvis slightly, and press the hips forward. Raise the arm on the stretching side to increase the stretch.

Muscles stretched: Iliopsoas (hip flexors)

3. Standing Calf Stretch

Step one foot back with both toes pointing forward. Keep the back leg straight and press the heel into the floor while shifting weight forward.

Muscles stretched: Gastrocnemius

4. Standing Hamstring Stretch

Hinge forward with a neutral spine and slightly bent knees until tension is felt in the back of the thighs. Let the neck relax and breathe steadily.

Muscles stretched: Hamstrings

5. Standing Back Stretch

With slightly bent knees, hinge forward and round the spine gently. Clasp the arms behind or around the legs and relax fully. Roll up slowly afterward.

Muscles stretched: Erector spinae, trapezius, rhomboids, latissimus dorsi, rotator cuff

6. Chest and Shoulder Stretch

Clasp hands behind the back, draw shoulders back, and lift the arms away from the body. Chest stays open and core engaged.
Use a wall for one arm at a time if mobility is limited.

Muscles stretched: Pectoralis major, anterior deltoid, biceps

7. Neck Side Stretch

Sit or stand tall. Gently tilt the head to one side as if bringing the ear toward the shoulder. Keep shoulders relaxed and down.
Optional light hand pressure for increased stretch (avoid if neck issues).

Muscles stretched: Trapezius

Advanced Stretching Program

(For individuals with normal joint mobility)

1. Deep Squat Adductor Stretch

Stand wide with toes turned out ~45°. Sit into a deep squat, elbows inside the knees. Press knees outward gently while keeping the spine long.

Muscles stretched: Adductors (inner thighs)

2. Spinal Rotation Stretch

From a wide squat position, rotate the torso and guide one shoulder toward the opposite knee. Keep the spine upright and rotate smoothly.

Muscles stretched: Erector spinae, latissimus dorsi

3. Standing Hamstring Stretch (Advanced)

Fold forward with a straight spine. Gradually straighten the legs without locking the knees. Move deeper with each exhale.

Muscles stretched: Hamstrings

4. Forward-Leaning Chest & Shoulder Stretch

Clasp hands behind the back, bend slightly at the hips, and let the arms lift away from the body. Adjust arm angle to target different fibers.

Muscles stretched: Pectoralis major, anterior deltoid, biceps

5. Standing Side Stretch

Cross legs and shift hips sideways while reaching the same-side arm overhead. Engage glutes and core for stability.

Muscles stretched: Tensor fasciae latae, outer thigh, latissimus dorsi
Helpful for preventing runner’s knee.

6. Neck Side Stretch (Advanced Control)

Same as basic version, with extra focus on posture and controlled breathing.