Standing Hamstring Stretch

Source Pinterest via Mckenzie Cordell

A standing hamstring stretch is a also known as a toe touch or standing forward fold and it’s extremely easy to mess up. Many people will bend forward to quickly, this causes a strain on the lower back and taked the hamstrings out of the equation – meaning you won’t stretch them at all. Instead, slowly lower yourself down and feel the stretches.

Hip flexor stretch

Source: Run Mechanics

This stretch is where you place your front and back legs at a 90 degree angle, keeping your torso upright. However, people often make the mistake of leaning too far forward and this reduces the amount of the stretch you endure, due to putting your knee past your toe. Instead, make sure you keep your back upright.

Figure-4 stretch


This is also known as the reclined pigeon, and its where you cross your right foot over your left thigh on the floor and gently pull your crossed legs towards your chest. However, you may often find yourself lifting your head off the ground as you pull your legs to your chest. You need to avoid doing this as it strains your neck.

Triceps stretch

Source: Healthwise Inc.

A tricep stretch is where you raise one arm behind your back with a bent elbow, and reach as far down as you can. However, according to a certified personal trainer, lots of people do tricep stretches by pulling too hard on their arm whilst over-arching their back – and this is incorrect. It strains your back and you will feel pain rather than stretch.

Crossbody shoulder stretch

Source: YouTube via Origym

A cross body shoulder stretch is done through putting one arm across your chest and shoulder, and using the other arm to press the arm towards the chest. However, a common mistake people do is by yanking their arm across their chest aggressively. But stretching is all about smooth, easy movements.

Standing calf stretch

Source: Fix Flat Feet

The standing calf stretch is where you put your hands on a wall, step your right foot back and bend your left knee to stretch your calf. When doing this classic, you need to ensure you don’t make the common mistake of pitching yourself too far forward to deepen the pull on the legs. However to properly reach your calf’s you should stay upright.

Seated spinal twist

Source: Christopher Dougherty

This spinal twist is often confusing for beginners due to knowing which leg to put on top of the other and which way to twist. However make sure you don’t make the number 1 mistake; don’t corkscrew your head and hands around. This can induce strain. Instead, get out of this position through lengthening up your spine.

Seated hamstring stretch

Source: Mckenzie Cordell

This stretch will stretch your hamstring through extending one leg in front of you, toes pointing upwards and reaching towards the extended foot. However, according to Hamlin, you should avoid forcing yourself into the stretch. It’s common to not think about stretching form after being tired from a workout, but focus on this.

Quad Stretch

Source: Mayo Clinic

Many think that quad stretches are easy. I mean why wouldn’t they be? The picture’s pretty self explanatory! But the 2 most common mistakes made are pulling your foot too close to your glutes, diminishing the stretch, and arching your back, causing a strain.

You don’t need to feel pain!


A common misconception is that you need to feel pain in order for the stretches to do anything. This is not the case. Pain does not equal stretch. In fact, if you feel pain whilst stretching you should stop straight away, as this may cause further injury and is actually the indication of a strain.