Stretching Exercises
These stretching exercises and stretching techniques can help you improve agility, increase flexibility and reduce the risk of sports injuries. The information can be used for advanced training techniques or more generally for new exercises for flexibility… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
4 Free Sports Injury reports: To download your free Achilles Tendinitis, Knee Pain, Core Stability and Shoulder Injuries reports, use the form below: (As a bonus, we'll start sending you our free weekly newsletter, Sports Performance Bulletin.)
You can either browse below to see everything, or you can click on one of these headers to skip down to that section.
Articles
We'll pay you to ask questions
Got a question about sport? We'll pay you to ask it, and pay more to answer others' questions!
Stretching Exercises: When and How
Stretching your horizons – why timing counts
What to wear for cycling warm-ups
Weighted vests can enhance warm-ups
What are the best ways to cope with sports pain? And how do different people react to the same injury?
Stretching, Performance and Injury Prevention
Pre-exercise stretching - is it time to tear up the old rule book?
Can Athletes Dance Their Way to Agility?
Dance Training for Agility, Speed and Power
Warm Up Activity : The dynamic alternative to static stretching
Hamstring strains
Stretching football: Stretching no help to kicking in football
Stretching: Does Stretching Work?
Flexibility and Stretching: Two sports physiotherapists show why flexibility is so important, and explain the science behind it
Stretching, flexibility, hamstrings and injury
The truth about stretching and why the Kenyan athletes always do it after their workouts are over.
Warm-up and stretching hamper performance, says another study
Proprioceptive Neuromuscular Facilitation
Proprioceptive Neuromuscular Facilitation: Despite the claims for PNF, you still can't beat static stretching
stretching and the risk of injury 2
Stretching And The Risk Of Injury 2: Okay, but does stretching really lower the risk of injury? Here's what science says
Stretching Flexibility Exercises 1
Stretching Flexibility Exercises 1: What science has to say about the performance benefits of flexibility training
Stretching - (Almost) everything you need to know about stretching
hamstring flexibility | hamstring stretches
Hamstring flexibility: How to keep your hamstrings in tune and singing sweetly
Can too much stretching actually slow runners down?
Can too much stretching actually slow runners down?
Pre-workout Stretching: Does stretching before a workout increase the risk of injury?
stretching and the risk of injury 1
Stretching And The Risk Of Injury 1: Okay, but does stretching really lower the risk of injury? Here's what science says
Flexibility | stretching | injury risk
Flexibility, stretching and injury risk: Women are more flexible than men - and get hurt less often.
So what about dynamic flexibility?
Stretching Flexibility Exercises 2
Stretching Flexibility Exercises 2: What science has to say about the performance benefits of flexibility training
Questions
Since I started training one of my legs gets hot not to the touch just inside, it is driving me mad as i really enjoy the running and do not want it to stop.
Do you have any books or articles on elite sprint hurdle drills and model training sessions???
Does Stretching aid the rehabilitation of a hamstring injury?
I am currently studying to become a sports therapist in Glasgow. i have been giving a report to do and this is what i am investigating. Any information would be great.
What alternatives are there to NSAIDs .
I am a 48 year old 1st Dan Black Belt, I tested in May of 06, I am continuing on to work toward my 2nd degree. I want to continue and perserve my joints in the process.
What do you think of the Peak Performance Premium area? (!)
As the main provider of information in this area, I'd like to find out what you think about the videos and the articles in particular.
Best way to stretch upper fibers of glut max
A supine lower back twist (legs in tabletop position) helps somewhat....any other suggestions? Is it potentially weak hip flexors as the cause?
How do u get more a more ripped look, without 'bulking' too much ?
I normally train in functional principles but would like someone to give me a couple of answers for a change :) i am about average bodyfat and would love to get 'cut' for the summer.
Recently had a gait analysis an I have a left hip hike and my right hip drops when running, any suggestions?
Best training for a long bike ride - with complications!
I have a froend who is 65 and was a fiarly good distance cylcist. He was then diagnosed with parkinsons, which is in early stages and copntrolled by drugs.
I injured my shoulder 10 weeks ago...more than a strain?
I injured my shoulder 10 weeks ago, reaching backward to pull open a stuck door. I didn't go to the doctor right away, because it seemed just sore/strained.
Im a freshman in high school with a PR of 2:06.96 for the 800m that i achieved yesterday.
How do I increase speed, explosiveness, and my verticle leap?
I am an 20 yr old collegiate basketball player, wanting to improve my speed, foot speed, stability, explosiveness, and verticle leap.
I;ve been trying to get my middle splits for around five years! I just can't improve no matter how much i stretch or how much pain my coaches put me through durning splits!
Medial knee pain and adductor's sore after running, any HELP!
I've had Rt medial below the knee pain (Pes anserine) since July when I was training for an IM and doing alot of hill work on the bike, has improved some but still bothersome, also after my runs both
When I rotate my ankle it clicks, what could it be?
How much can I swim with a Tennis Elbow?
Been swimming since age 7,Competitive - short & long distance swims, was on the National Swimming, diving & waterpolo team for most of my School and highschool years.Had to stop swimming after marriag
Intense knee pain caused from telemark skiing?
I have been experiencing knee pain on the lateral side of my knee. If I run through this pain, it intensifies and spreads deep into the joint and also into the quad.
How can you get rid of shin splints?
I love to run, but recently I've developed awful shin splints and I'm trying to get them to go away.
What is the best way to train for a judo tournament?
Our matches are 5 minutes long with no breaks, up to 8 matches in the tournament. I am trying to find the best exercises to get us ready for the tournament.
I had back fusion in April 2002 and a left hip replaced in May 2006. I am an avid golfer with 9 handicap.
I have dificulty shaping the lower part of my stomach. What exercise can I do to reach that area.
How do you tell if you have shin splints. I have a pain in my left leg above my ankle, but I don't know what it is.
How do I loosen my hamstrings?
I have really tight ham strings and it affects me physically. What is a good stretch or exercise that will help me to loosen them.
How can i train the school students in soccer?
i want to win the school match. Can you give me any tips?
Looking for brief information on types of training.
Components of fitness. Advantages and disadvantages of Fartlek,Interval,Continuous,Weight Training, Flexibility Training?
Hi I damaged my adductor quite a while ago and everytime I think it’s better I go and damage it again – not exactly sure how I did it in the first place though…
Please can you help me with specific weight training to assist in movement and conditioning
Which excercises are best to tone legs after a spinal fusion?
The spinal fusion was performed in 2003. My trainer is perhaps too concerned about this top push me further in case of injury.
If i Drink Skimmed milk every day for a month and not drink anything else or eat anything else cept from veg and fruit.. will that be a healthy lifestyle?
Any ideas on how to loosen muscles without strenuous stretching?
apparently i have ridiculousy tight calf n thighs, and have been told to stretch more, i was hoping someone could maybe point me in the right direction as to which stretches to do without injuring mys
Des resting heart rate affect your performance?
i am a 22 year old male having played soccer my whole life, my resting heart rate is about 68 beats per minute, this is quite high compared to other elite athletes, would this affect my performance, c
How to treat an U13 ACL injury until they are prepared to operate?
I have a young player who is keen as mustard but has an ACL injury (partly torn).The specialists will not operate until he has finished growing.
Getting over an upper hamstring tear.
I got the tear playing tennis in November. It doesn't hurt a great deal but comes back after a bit of tennis. I'm trying stretching and walking but otherwise doing nothing for three weeks.
Diets/WorkOuts/any help for rugby?
I'm playing for a rugby team that is touring in Ireland this up and coming spring.
How do I endure heat during a training session?
I live in South Africa and attend a Virgin Active gym nearby. I am increasing my training schedule this year.
Dynamic stretching in soccer - at what age?
At what age does developing flexibility in kids have the desired effect?
Is there any way to regain function from a sprained ankle?
I sprained my ankle whilst attempting a kick (jump spin type-Martial Arts) before warm up.
What is the ideal body of a rower?
Height? Weight? What do olympic rowers look like? And what biological advantages do most have through genetics
What are the benefits of boxing as a sports to college students?
I want to know the psychological benefits a college student can get from boxing as a sport. People tend to associate boxing with violence thus it is not offered as a P.E.
I have a knee problem called Oscozlatus which is a swelling and it really hurts after I play sports. I sometimes cannot even walk up the stairs. Is there any way I can keep the pain down.
Any recommended exercises to help get over a recurrent (running) hamstring injury that mostly causes a problem when racing.
He ran track best mile time of 5:55 and ran cross country, best time of 20: 40 for a 5k. He is lean, but not skinny or fat. He is a decent sprinter, but can not jump high.
I suffered a groin strain at the start of december 2006 and since i have not been able to sprint although i can kick a ball with full power.
How do I strengthen my neck without injuring it?
In the course of training for grappling sports I felt it very important to have a strong neck.
Does sweating or not sweating determine a good workout?
I hear some say, one does not have to sweat to gain a good workout. I believe this is incorect.
How to increase performance in your sport?
Pre & post regimes.
I coach a varsity high school boys soccer team and during the off season I am not allowed to do any training, so I would like to set up an individual or group training program
I can no longer access this, can i have the website address and access to this. I paid for the service at the time but due to computer errors i was not able to gain all info.
How to increase my flexibility
Age 68, pilates or ashtanga yoga at local studio 6 days per week,Karate 3 times per week plus strength training 3 times per week.Usually run 5+ miles per week.Seem unable to get significant increase i
Need Experts for a Fighter's development programme/ programme critique
Dear All, I compete in a full contact martial arts, and would like some feedback on the program I am currently on. I am a light-welterweight and weigh 65kg on peak :
I'm having problems with a constant numb pain in my lower back. It sometimes feel as if it's coming from my hamstrings. It gets worse after more intense running sessions.
looking for advice on Hamstring injury
my right hamstring has been painfull for over a year now ,i have been to sports injury clinic ,and they seem to think its hamstring and not sciatica ,painfull where muscle joins on to bone at the back
Hi, I have recently completed my goal of learning to combine all of my best moves in any chosen formation whilst at gym.
Swedish manoeuvres and Walt's SAS - video?
anyone know of a video demonstrating Swedish manoeuvres and Walt's SAS exercise technique? i have achilles tendinitis and would love to try this out!!! thanks sudie.
How can I reduce chronic hard muscle after exercise?
I am 43 year old male, 150lbs, and 5'11".
Do you have a question for our community?
PP Online has over 10,000 registered users, all of them keen sportsmen and women, including many coaches, personal trainers and sports scientists.
Should I stretch after I finish lifting?
"Danny O'Dell M. A. CSCS*D is an NSCA certified strength and conditioning coach, and the co-owner of The WeightRoom Gym and Explosivelyfit.com, both located in Nine Mile Falls, WA. Here, he shares with us some of the questions he gets asked most often. How would you answer this question?"
what method of stretching should I be doing before I lift?
"Danny O'Dell M. A. CSCS*D is an NSCA certified strength and conditioning coach, and the co-owner of The WeightRoom Gym and Explosivelyfit.com, both located in Nine Mile Falls, WA. Here, he shares with us some of the questions he gets asked most often. How would you answer this question?"
I am confused about when to stretch.
When should I? "Danny O'Dell M. A. CSCS*D is an NSCA certified strength and conditioning coach, and the co-owner of The WeightRoom Gym and Explosivelyfit.com, both located in Nine Mile Falls, WA. Here, he shares with us some of the questions he gets asked most often. How would you answer this question?"
What flexibility work can I do for my sport?
I used to do static stretching before exercise and got told dynamic stretching is better. Then I was told that I shouldn’t do static stretching at all. I’m confused. What flexibility work can I do for my sport?
Blogs
Symmetry – Asymmetry: Problem Solving a Repetitive Use Injury
Searching for the reason that repetitive use injuries occur can be difficult and frustrating.
Prevention of Running Injuries: What is the evidence?
Prevention of Running Injuries: What is the evidence?
I have been wailing and gnashing my teeth of late trying to find some great personal trainers here in London.
Have shoulder pains? You came to the right place.
I started training two months ago and I have really noticed a boost in my fitness,all you need is time and dedication.
“The 7 Deadly Sins of Lifting” this is another installment from A. Jay of a series of motivational articles.
www.BaseBall Southern Legacy.com
I am presently developing a web-site ie www.BaseBall Southern Legacy.com.My intrest are Coaching,Training,Nutrition,Fitness,New methods of Vo2max,and the proper method of Peaking an Athelete,too preve
How to warm up before training and event
TRAINING ADVICE Warm ups Warming up prior to exercise, helps lower your risk of injuries and the aches and pains that come with exercise.
Here is the first and not the last instalment of Nick Mitchell’s long awaited All Strength Q&A.
Are you making these mistakes as an Athlete?
Don’t get me wrong nobody’s perfect, especially me, many of these ideas came from my “Stupidity”, a rollercoaster of discovery, injuries and re-injury, does that sound about right?
It's been so long since my knee injury. You'd think I'd have got over it and be back on my bike as it were! . . But alas It's taking me a while to build my fitness up again.
Sports Medicine Foot and Ankle Rehabilitation
This article was a long time coming. After writing and then scraping and re-writing it is a good way to describe this.
INTRODUCTION TO SHIN SPLINTS
The Insider’s Secrets to a Flat Stomach
Hey regular blog readers myself and Nick sat down and and had a conversation, long story short this article was born.
Rotational Carbohydrates "RO-CHO" ?
Rotational Carbohydrates "RO-CHO" Article by Steve Blades. It is all about carbohydrate rotation for ultimate performance.
Another great read by Steve Blades aka "Marmite". If you are not making gains in the gym or the track this will change everything completely.
You are a Beginner, READ THIS!
A great,long article about everything on general bodybuilding ,training, nutrition and supplementation as a beginner.
A great new update to hit Rawgrip.com, a great article for all of the new found health freaks this year.
Squat Rx Video Creator Interview
If you are a serious lifter you must have heard of the “Squat Rx” video series all over the net. The Videos are available on YouTube.
How Focused Are You at the Gym?
Sean discusses The Top 10 Reasons why you are slacking in the Gym and How to prevent this. He exposes some great Tips how to make your training sessions more productive for better end results.
Finally an article created for all you serious weight shifters. C Pikey discuses the truth about A massive Bench Press and gives some tips How To Improve your Weak Bench.
Glycemic Index in Athletes and Weight management
An article about the glycemic index of carbohydrates pertains directly to athletes and their performance.
A new article by Michael Nystrom discussing the protein intake amounts in athletes. Athlete Protein intake article
Introduction to Tai Chi Training
This article is merely a brief and light hearted introduction to Tai Chi. My next article will focus upon how the key principles of Tai Chi can be used to develop optimum sports performance.
America's growing health crisis.
Catalano (Sam) All about tennis coaching.
Hi seeking info to implement into my tennis coaching to increase the development of my young players, all suggestions greatly appreciated. For e.g simple ways to understand a kick serve.
im just a teen that knows how to get your vertical leap higher if you want help just ask i would be happy to give you some workout routens...
Yogaaaah!
It's a very exciting day for us today, because we've had our first major relaunch in 7 years.
When we set up the new PP Online site, one of our biggest aims was to create a place where anyone with a passion for sport could share their opinions and experiences.
If we were The News of the World, this story would be very different. But we're not, and whilst certainly bizarre, this story remains entirely innocent.
