With the loads of battering our bodies take each day, it would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension. The following Stretching Sequences are suggestions to Having a Good and Relaxing Stretch. Keep in mind that the duration times of each exercise are merely suggested minimums. When your body becomes accustomed to a particular stretch, you can increase the duration time of each exercise to lengthen a particular stretch.
Stretch sequence for the entire body
For this stretching sequence, maintain a slow and controlled breathing all throughout. The calculated stretching time is 7-10 minutes.
| Stretch | Duration |
| Neck stretch | 8-10 seconds |
| Shoulder stretch | 10 seconds |
| Triceps stretch | 10 seconds |
| Chest stretch | 10 seconds |
| Upper back | 8-10 seconds |
| Calf stretch | 10-15 seconds |
| Hip flexor | 10-12 seconds |
| Standing hamstring stretch | 8 seconds |
| Adductor stretch | 10-15 seconds |
| Spine Rotation | 8-10 seconds |
| Lower back | 8-10 seconds |
| Glute stretch | 8-10 seconds |
| Prone quadriceps stretch | 10-12 seconds |
Stretch sequence for the lower body
If you have been out walking or running, or maybe have just been intensely working out your lower body, and still have a lot of time to stretch, the following stretch sequence will provide you with a major lower body stretch. The calculated stretching time is around 5-7 minutes.
| Stretch | Duration |
| Calf stretch | 10-15 seconds |
| Hip flexor | 10-12 seconds |
| Adductor stretch | 10-15 seconds |
| Abductor stretch | 12-15 seconds |
| Spine rotation | 8-10 seconds |
| Lower back stretch | 8-10 seconds |
| Glute stretch | 8-10 seconds |
| Prone hamstring stretch | 8-10 seconds |
| Prone quadriceps stretch | 10-12 seconds |
Standing stretch sequence for the on-the-go
This suggested stretching sequence is for those people who have a very busy schedule and do not have time for a full-body stretch. The following standing exercises, although they are not time consuming, stretches all the major muscles. This quick sequence is also an ideal cool down after a fast walk, a run, or even a game of football. The calculated stretching time is around 5 minutes.
| Stretch | Duration |
| Shoulder stretch | 8-10 seconds |
| Chest stretch | 10 seconds |
| Upper back stretch | 8-10 seconds |
| Calf stretch | 10-15 seconds |
| Standing hamstring stretch | 8 seconds |
| Standing quadriceps stretch | 8-10 seconds |
It would be relaxing to get into a really Good Stretching Session to release all of that accumulated tension our bodies take each day.
