Stretch what?

In order to find out which muscle groups are shortened, an individual examination by a physiotherapist or trainer is necessary. The examination includes: The exact location of the shortened muscles, the type of movement restriction and the possible causes are determined. Decisive for the selection of stretching exercises, stretching technique and intensity are the individual findings, the requirement for a certain degree of movement in sport or everyday life and the optimal alleviation of existing complaints.

The aim of the stretching exercises is to achieve and maintain a degree of movement that allows for economical movement sequences in sports and everyday life. – a survey

A visual assessment (inspection)
Active and passive mobility testing and
A palpation of the muscle structure

Starting position: Standing in step position, left leg in front, right leg stretched out with ground contact of the heel, so that a slight feeling of tension in the right calf occurs Exercise performance

The forefoot is pressed into the ground for approx. 5- 10 sec.
Relaxation for approx. 5-20 sec. – during the relaxation phase, the left leg is brought further into the flexion, the upper body is brought forward without the left heel lifting off
The maximum stretch position is achieved by repeated tensing and relaxing, the stretching sensation is felt at the back of the calf
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: Standing, the right leg on a stool, the knee joint is stretched submaximal, so that a slight stretching sensation occurs in the back of the right thigh (with simultaneous stretching of the calf muscles the tip of the foot is used) Exercise performance: An alternative possibility is to stretch the back leg flexor muscles in the supine position with raised, stretched right leg following the same procedure (see above)

The heel is pressed on the stool for approx.

5 – 10 sec. – Relaxation for approx. 5 – 20 sec.

In the relaxation phase, the upper body is stretched and shifted slightly forward, the movement takes place in the hip joints and not in the back, the maximum knee extension is important
The maximum stretch position is achieved by repeated tensing and relaxing, the stretching sensation can be felt on the back of the thigh
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position Seat leaning against a chair, the outer edge of the right foot is above the left knee joint, the right thigh is spread apart until a slight feeling of stretching occurs in the right buttock half, the right hand is on the inside of the right knee joint Exercise performance

The right knee is pressed against the right hand for about 5 -10 sec. – Relaxation for approx. 5 -20 sec.
In the relaxation phase, the right hand supports the thigh further into the abduction and external rotation
By repeated tensing and relaxing, the maximum stretching position is achieved, the stretching sensation is felt on the inside of the right thigh and in the right buttock half
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: Stand in front of a chair in a lateral lunge to the right, so that a slight stretching sensation occurs on the inside of the right thigh, both feet look forward, the upper body is upright Depending on the location of the muscle shortening, the upper body can be tilted forward to achieve a better stretching effect Exercise performance

The right foot is anchored to the floor and stretched inwards towards the left leg for approx. 5 -10 sec. – Relaxation for approx.

5 -20 sec. – During the relaxation phase, the left knee joint is bent further outwards to the front

The maximum stretch position is achieved by repeated tensing and relaxing, the stretching sensation is felt on the inside of the thigh
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position Squatting position with legs spread apart in front of a chair, hands supported, legs spread apart until a slight stretching sensation occurs on the inner sides of the legs Exercise performance

The hip-spreading muscles are activated by firmly anchoring both knees to the floor and tensing them in the direction of closing the legs without movement for 5 -10 sec. – Relaxation for approx.

5 -20 sec. – During the relaxation phase, the knees and lower legs slide further apart, be careful, otherwise the body’s own weight can cause overstretching

The maximum stretching position is achieved by repeated tensing and relaxing, the stretching sensation is felt on the inside of both thighs
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position Bend your left knee forward until you feel a slight stretch in the right groin, the right knee is supported by a cushion, the left hand rests on a wall or stool, right hand on the right buttock:

The right knee is anchored to the floor and the hip flexor muscles are tensed in the direction of the nose for approx. 5 10 sec.
Relaxation for approx. 5-20 sec. – In the relaxation phase, the right groin is pushed forward, the right hand supports the forward movement of the pelvis, pulling the navel towards the spine to avoid a hollow back
The maximum stretch position is achieved by repeated tensing and relaxing, the stretching sensation can be felt in the groin
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: One-legged knee position with the left knee in front, the right knee is supported by a cushion, the left hand is supported by a wall or a stool, the right hand grasps the right foot or the trouser leg and bends the knee joint until a slight feeling of stretch appears in the thigh, the left hand is supported by a stool.

5 -10sec. against the hand, as if the right knee joint wanted to be stretched Alternative starting position: Side position left, left hand under the head, pull the lower leg far towards the abdomen, the upper leg stretched in the hip joint and in the knee joint angled with the right hand on the right foot pulled backwards until a slight feeling of stretching in the thigh occurs Exercise

Relaxation for about 5-20 sec. – In the relaxation phase, the right foot or over the trouser leg is pulled further towards the buttocks, pulling the navel towards the spine to avoid a hollow back, the right half of the buttocks must not be turned backwards
The maximum stretch position is achieved by repeated tensing and relaxing, the stretching sensation is felt in the front thigh and in the groin
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling
The right foot is clamped against the hand for approx.

5-10 sec. as if the right knee joint wanted to stretch

Relaxation for approx. 5-20 sec.
In the relaxation phase, the right foot is pulled further towards the buttocks, pulling the navel towards the spine to avoid a hollow back, the right half of the buttocks must not be turned backwards
The maximum stretching position is achieved by repeated tensing and relaxing, the stretching sensation is felt in the front thigh up to the knee and in the groin
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: supine position with legs in a straight line, lumbar spine over a towel roll, so that a slight feeling of stretching occurs in the lower abdomen, hands behind the head interlocked Exercise: 4 cycles of tension and relaxation/stretching 3 series No pain should occur apart from muscle pulling

The abdominal muscles are tensed by pulling the pubic bone towards the sternum for 5-10 seconds
Relaxation for approx. 5 -20 sec. – In the relaxation phase, the pool is lowered back down against the floor to create a hollow back,
By repeated tensing and relaxing, the maximum stretching position is achieved, the stretching sensation is felt in the lower abdomen
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position prone position over the edge of a table, the groin is padded with a towel, legs are hip-wide and slightly angled, lower the pelvis towards the floor so that a slight feeling of stretching occurs in the lower lumbar spine, grasp the edge of the table from the outside:

The back extensor muscles are tensed by pushing the pelvis further towards the hollow back for 5 – 10 seconds (buttocks out)
Relaxation for approx.

5 -20 sec. – During the relaxation phase, knees and hips are bent further so that the buttocks sink towards the floor, the lumbar spine curves

By repeated tensing and relaxing, the maximum stretching position is achieved, the stretching sensation is felt in the lower back groin
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: Seat with slightly bent legs, the soles of the feet touching each other, the upper body is tilted forward towards the feet, chin drawn towards the pit of the neck until a feeling of stretching occurs in the back and on the inside of the legs, the left hand grasps the feet, the right hand rests on the back of the head Exercise

The back muscles are activated by stretching the head and upper body against the right hand for 5-10 seconds
Relaxation for approx. 5 -20 sec.
In the relaxation phase the upper body and head is lowered further forward between the legs
The maximum stretching position is achieved by repeated tensing and relaxing, the stretching sensation is felt throughout the entire back
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position Stand, right leg is crossed far over the left leg, right hand in the neck, left hand grasps the right elbow above the head, the upper body describes a left lateral inclination with the idea that the upper body slides to the left along the wall until a slight stretching sensation occurs on the right flank Exercise performance

The lumbar muscle on the right is activated by tensing the right elbow in the left hand for 5-10 seconds in the direction of the upper body lateral inclination to the right
Relaxation for approx. 5 – 20 sec. – In the relaxation phase the upper body is brought further into the left side inclination
The maximum stretch position is achieved by repeated tightening and relaxing, the stretching sensation is felt on the right flank
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position lateral position left, the right leg lies angled in front of the left stretched leg, the left hand fixes the right knee to the floor, the right arm is stretched upwards, weighted down with a weight cuff, the upper body is turned towards the supine position to the right rear until a slight stretching sensation occurs in the front chest and trunk area on the right, the head is turned to the right (view to the hand) Exercise performance:

The chest muscle is tensed by lifting the weight diagonally towards the left hip for 5-10 seconds.
Relaxation for approx. 5 -20 sec. – In the relaxation phase the upper body is lowered further in the backward movement towards the floor
By repeated tensing and relaxing, the maximum stretching position is achieved, the stretching sensation can be felt in the front chest and abdominal area
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position Supine position with feet on top of a towel roll under the rib cage, the hands are crossed behind the head, the head is supported by the hands, the thoracic spine lies stretched over the roll Exercise performance:

The chest and abdominal muscles are tensed by lifting the head and upper body slightly for 5 -10 sec., the chin is retracted
Relaxation for approx.

5 -20 sec. – In the relaxation phase the upper body is lowered further in the backward movement towards the floor

The maximum stretching position is achieved by repeated tensing and relaxing, the stretching sensation is felt in the front chest and abdominal area and in the thoracic spine
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: sitting on a stool, hands crossed at the back of the head, chin drawn towards the pit of the neck, so that a slight feeling of stretching occurs in the neck and between the shoulder blades:

The neck extension muscles are activated by tensing the head backwards towards the neck extension for 5 – 10 seconds against the hands. – Relaxation for approx.

5 -20 sec. – In the relaxation phase the chin is pulled further towards the pit of the neck, the hands can gently support the bending of the neck

By repeated tensing and relaxing, the maximum stretching position is achieved, the stretching sensation is felt at the neck and between the shoulder blades
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position sitting on a stool, the left ear is inclined towards the shoulder, the left hand grasps the right ear over the head, viewing direction right hip, the right arm rests on the body and pulls from the fingertips towards the floor Exercise execution

The lateral neck muscles are activated by tensing the head against the right hand for 5 -10 sec. – Relaxation for approx.

5 -20 sec. – In the relaxation phase the head is pulled further towards the right side, the right hand can gently support the movement of the neck to the right, the fingertips of the left hand pull towards the floor

By repeated tensing and relaxing, the maximum stretching position is achieved, the stretching sensation is felt at the neck and between the shoulder blades
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling
Increase of the stretch by inclining the gaze to the left hip, thereby stretching the neck muscles

Starting position Standing in a door frame with slightly bent knees, the right arm is raised and spread out, the right forearm is in contact with the door frame, the left arm is supported at the waist, the upper body is turned backwards to the left until a slight feeling of stretching occurs in the front chest area on the right Exercise performance

The right front chest muscle is activated by pressing the arm against the door frame for 5-10 sec. towards the front and inside
Relaxation for approx.

5 -20 sec. – In the relaxation phase, the upper body is turned further back to the left, head turns with

By repeated tensing and relaxing, the maximum stretching position is achieved, the stretching sensation is felt in the front chest area on the right
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: Standing in a door frame with slightly bent knees, the right upper arm is fixed to the body, the right hand is in contact with the door frame, the left hand is supported at the waist, the upper body is turned to the left rear, so that an outward rotation takes place in the right shoulder joint and a slight stretching sensation occurs in the front shoulder area and under the shoulder blade Exercise performance

The right shoulder inner rotation muscle is activated by tensing the right hand against the door frame for 5 -10sec. in the direction of inner rotation, the upper arm keeps contact with the body
Relaxation for approx.

5 – 20 sec. – In the relaxation phase, the upper body is turned further back to the left, head turns with

By repeated tensing and relaxing, the maximum stretching position is achieved, the stretching sensation is felt in the front shoulder area and under the shoulder blade on the right
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: Seat with raised upper body on a stool, left hand grasps a belt behind the back above the buttocks, right hand grasps the belt at the upper end behind the head, the right elbow is bent until a slight stretching sensation is felt on the rear right upper arm down to the shoulder blade

The right upper arm extender is activated by pulling the belt towards the ceiling for 5 -10 sec. with the right hand, the left hand fixes the belt and gives resistance against the upper arm extension
Relaxation for approx.

5 – 20 sec. – In the relaxation phase, the left hand pulls the belt further towards the floor and thus the right upper arm further into the flexion

The maximum stretching position is achieved by repeated tensing and relaxing, the stretching sensation can be felt in the rear upper arm right down to the shoulder blade
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: Stand with slightly bent knees on a door frame, upper body upright, back of right hand and forearm in contact with the door frame with elbow stretched, left hand is supported at the waist, body turned so far to the left and back that a slight stretching sensation occurs on the front of the upper arm Exercise performance

The right upper arm flexor is activated by stretching the right hand against the door frame for 5 – 10 sec. – Relaxation for approx.

5 -20 sec. – In the relaxation phase the body turns further to the left backwards

The maximum stretching position is achieved by repeated tensing and relaxing, the stretching sensation is felt in the front upper arm
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: Standing in front of a table, the right hand supports the table “upside down”, the fingertips point outwards, the elbow is stretched so far that a slight feeling of stretching occurs on the back of the forearm:

The forearm and finger extensors on the right are activated by stretching the right hand towards the elbow and fingers on the table for 5 – 10 seconds. – Relaxation for approx.

5 -20 sec. – In the relaxation phase the elbow is stretched further, the upper body is shifted forward

The maximum stretching position is achieved by repeated tensing and relaxing, the stretching sensation can be felt on the back of the forearm
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

Starting position: Stand in front of a table, the right hand is supported with the palm of the hand, the fingers point parallel to the body Exercise execution

The forearm and finger flexion muscles on the right are activated by stretching the right hand for 5 -10 sec. in the direction of elbow and finger flexion on the table
Relaxation for approx. 5 -20 sec. – In the relaxation phase the elbow is stretched further, the upper body is shifted backwards
The maximum stretching position is achieved by repeated tensing and relaxing, the stretching sensation can be felt on the inner side of the forearm right down to the hand
4 cycles of tension and relaxation/extension
3 series
No pain should occur apart from muscle pulling

All articles in this series: