Hamstring Stretch: Active Hamstring Stretch

• Standing on your right leg, step your left leg forward with your toes flexed.
• Reach your left hand to your toes, keeping your back flat — you should feel a gentle stretch in the back of your thigh. Hold this position for just a moment, then place your left foot next to your right as you return to standing upright.
• Switch sides to stretch your right hamstring. Continue alternating sides for 20 to 30 seconds.

Hamstring Stretch: Hurdler

This basic stretch is perfect for stretching one leg at a time and great for those with really tight hamstrings.

• Sit on the floor, and straighten your left leg in front of you. Bend the right knee, placing the sole of your right foot against your left inner thigh.
• Fold over your left leg, keeping your back straight and bending your left knee if needed. Hold for 30 seconds, then switch legs.

Hamstring Stretch: Foreward Fold

This stretch is good for stretching both your hamstrings and tight shoulders.

• Stand with your feet hips-width distance apart. Interlace your hands behind your back.
• Keeping your legs straight, bend at the hips. Tuck your chin, and bring your hands over your head.
• Relax the back of your neck. If the stretch is too intense, release your hands, placing them on the backs of your thighs, and soften your knees.
• Hold for 30 seconds, and slowly roll up to standing.

Hamstring Stretch: Scissor

Similar to Pyramid Pose [6] in yoga, this hamstring stretch is great if you're really tight.

• Stand with your feet together. Step your right foot back about two feet, and bend forward from your hip joint, keeping your back and both legs straight.
• If needed, place your hands on your shin or yoga blocks.
• After holding for 30 seconds, switch sides.

Hamstring Stretch: Standing Single-Leg Stretch

If the previous stretch isn't deep enough for you, then try this variation. It's perfect for doing on a bench after a run in the park.

• Prop your left heel up on a surface that's a little lower than your hip, such as a chair, step, or bench. Flex your foot.
• To increase the stretch, bend forward toward your flexed foot by creasing at your hips.
• Hold for 30 seconds, and switch legs.

Hamstring Stretch: Seated Forward Bend

During this stretching exercise, keeping your back straight, rather than rounding toward your legs, makes sure you're lengthening your hamstrings and not your back muscles.

• Sit on the floor, extending both legs straight out in front of you, legs together.
• Lean your torso forward over your thighs, creasing at your hips. Try to keep your chest tall and back straight.
• Hold here for 30 seconds, and then slowly sit up.

Hamstring Stretch: Reclined Single-Leg Stretch

• Lie on your back. Raise your left leg as high as you can, keeping your lower back flat on the ground. Hold your lower thigh, and encourage your leg to move toward your head. Flex your foot to stretch your calf, too.
• To deepen the stretch, place a yoga strap or towel on the ball of your foot, and use your hands to pull the strap toward you.
• Hold for 30 seconds, then switch legs.

Glute Stretch: Seated Twist

This classic glute stretch is a modification of the Seated Spinal Twist yoga pose [7]. With less emphasis on twisting the spine, you can really focus on the glute muscles.

• Begin seated on your mat with your legs extended straight out in front of you.
• Bend your right knee, and place your right heel as close to your left sit bone as you can.
• Reach your right arm behind you, and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel a stretch in your glutes.
• Hold for 20 to 30 seconds, then repeat on the other side.

Glute Stretch: Seated Leg Cradle

• Sit on your mat cross-legged or with your feet touching each other. Lift up your left leg, and hook your calf over your left arm. Grab your feet with your hands for support.
• Slowly lift up your left leg until you feel a stretch in your glutes and hips. You can gently rock your leg from side to side to move the stretch to different parts of the muscle.
• Hold for 30 seconds, then switch legs.

Glute Stretch: Supine Cow Face

This stretching exercise is a modified version of a seated yoga pose known as Cow Face [8]. When lying on your back, you can better control the amount of pressure and stretch you want.

• On your mat, lie on your back, and cross your right knee over your left knee. Hug both knees toward your chest, making sure you keep a neutral back and neck.
• If you don't feel a stretch, then work your hands down your legs, aiming for your ankles. Make sure you keep your head down.
• Hold here for 30 seconds to one minute, and repeat on the opposite side.

Glute and Piriformis Stretch: Figure Four

This stretch targets the piriformis — it technically isn't part of the muscle group known as the glutes, but it is in the same area and tends to get tight.

• Lie on your back with both legs in the air. Place your left ankle on your right thigh, just above your knee. See the shape of the number four? It's there, just upside down.
• Clasp your hands around your left thigh, and slowly pull your thigh toward your chest. You should feel a stretch on the outside of your left hip.
• Hold for 20 to 30 seconds, then repeat on the other side.

Glute and Piriformis Stretch: Modified Pigeon

If your hips are tight, this stretch will start to loosen up your glutes and smaller muscles around the back of the hip. For a deeper stretch, try the full version of yoga's Pigeon [9].

• Kneel on your mat, then bring your right leg behind you. Lean your torso forward, placing your forearms on the mat. Open your left knee outward to the left; your left ankle might need to slide forward so your pelvis can lower toward the floor.
• Bend your elbows to deepen your stretch.
• Hold for one minute, then switch legs.

Low-Back and Glute Stretch: Knee Hug

If your glutes are super tight or sore, this position will feel like a stretch for those muscles. If not, it might just feel like a gentle stretch for your lower back.

• Lie on your back and draw your knees to your chest to give your low back a gentle stretch.
• Increase the stretch by bringing your forehead toward your knees. Hold for 20 to 30 seconds.

Low-Back and Glute Stretch: Lying Twist

This is a great lower-back stretch, but the configuration of the legs also creates a nice stretch for your glutes.

• Lying on your back, extend your arms out to your sides. Bend your knees, and cross your right leg over your left.
• Slowly rotate your knees to the right, allowing them to come to the floor. It's OK if your left shoulder comes off the floor. Hold for 20 to 30 seconds, then slowly bring the knees back to the center.
• Repeat on the other side, crossing your legs so the opposite leg is on top and twisting in the other direction.

Quad Stretch: Side-Lying Quad Stretch

• Lie down on one side and prop your head up with your hand.
• Pull your foot toward your butt, grabbing it with your hand on the same side. Bend your bottom knee if you're having trouble staying steady.
• Hold for 30 seconds, then switch sides.

Quad Stretch: Standing Quad Stretch

• Stand on one leg with your knees touching. If you need to, hold onto a chair or wall for support.
• Grab your left foot with your left hand, and pull it toward your butt. Avoid arching your back or tipping your torso forward; think about tucking your butt under to make sure you're feeling the stretch in your quad.
• Hold for 20 to 30 seconds, then repeat on the opposite side.

Quad Stretch: Kneeling Quad Stretch

This kneeling quad stretch loosens the muscles right above your knee and your hip flexor especially well.

• Start off in a high lunge position with your right foot forward. Then slowly drop your left knee to the ground.
• Take a few moments to find your balance. Once you're stable, lift up your left foot, and reach back with your left arm to hold onto your left toes.
• Keep your chest up, and think about tucking your butt under to make sure you're feeling the stretch in your quads.
• Hold for 30 seconds, then repeat on the opposite side.

Back and Oblique Stretch: Standing Side Bend

• Stand with your feet hip-width apart, and interlace your fingers above your head with your palms toward the ceiling.
• Lengthen the right side of your torso as you lean to the left.
• Hold for five seconds, then repeat on the opposite side.

Back Stretch: Cat-Cow Pose

• Start on all fours on the floor. Make sure your knees are under your hips and your wrists are under your shoulders.
• Exhale and round your spine up toward the ceiling, tucking your butt and imagining you're pulling your belly button up toward your spine. Tuck your chin toward your chest, and let your neck release. This is Cat. Hold for five to 10 seconds.
• On your inhale, arch your back, and let your belly relax and go loose. Gently lift your head and tailbone up toward the sky. This is Cow. Hold for five to 10 seconds.
• Continue flowing back and forth from Cat Pose to Cow Pose, matching your movement with your breath.

Back Stretch: Child's Pose With Reach

• Kneel on your mat, and sit back so your butt is resting on your heels.
• With knees a little bit wider than hip-width apart, lay your torso down onto your thighs and your forehead on the ground. Reach your arms forward. Hold this position for 20 to 30 seconds.
• Walk your hands over to the left to lengthen the right side of your spine. Focus on breathing into your right ribcage. Hold for 15 to 20 seconds, then repeat on the opposite side.

Tricep Stretch: Overhead Triceps Stretch

This arm stretch lengthens your triceps, the muscles on the back of your upper arm.

• Reach your right arm overhead to lengthen the right side of your body. Maintain the length as you bend your right elbow, bringing your fingers to the middle of your upper back.
• Grab your right elbow with your left hand, and gently pull the right elbow toward the left.
• Hold for 15 to 20 seconds, then repeat on the opposite side.

Shoulder Stretch: Crossbody Shoulder Stretch

To stretch the muscles on the back of your shoulders, try this crossbody shoulder stretch.

• Reach your left arm across your body at chest height. Support the left arm with your right elbow.
• Use your right arm to pull the left arm closer to your chest to increase the stretch.
• Hold this stretch for 20 seconds, then repeat on the opposite side.

Shoulder Stretch: Wall Child's Pose

• Kneel down in front of a wall. If this bothers your knees, kneel on a folded blanket or towel. Spread your knees wider than hip-distance apart.
• Extend your arms overhead, and place your hands on the wall.
• Allow gravity to pull your torso toward the floor. It's OK if your head rests on the wall as well. If you're not feeling this in your shoulders and neck, inch your knees farther away from the wall.
• Breathe deeply for 30 seconds, then release.

Shoulder and Chest Stretch: Seated Heart Opener

• Begin sitting on your heels. Lean back, and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.
• Press your hands firmly into the ground to lift the chest high, arching your back and pushing your hips into your heels. To increase the stretch, lower your head behind you, stretching through your neck and the front of your chest even more. Hold for 30 seconds.
• To take this stretch deeper and target one shoulder at a time, lift one arm into the air for 30 seconds, and then repeat on the other side.

Pecs Stretch: Chest Opener

• Stand with your feet hip-width apart. Interlace your hands behind your back, and squeeze your shoulder blades together to stretch your chest.
• Draw your hands slightly to one side and then the other to stretch each side individually.
• Hold for 20 to 30 seconds.

Neck and Shoulder Stretch: Grounded Tipover Tuck

• Start in Child's Pose [10] with your shins and forehead on the floor. Stay here for a few breaths, working on lengthening your spine as you relax your chest to your thighs.
• When you're ready, interlace your hands behind you in a double fist. If you can, press your palms together to increase the stretch in your shoulders. Then lift your hands as high as you can.
• Inhale to shift your weight forward, and lift your hips off your heels. Come to rest on the top of your head, and extend your hands as close to the floor as you can.
• Hold for 10 seconds, then lower your hips back to your heels.

Neck Stretch: Seated Release

You can do this gentle neck stretch while standing, too.

• Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground.
• Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head, and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch.
• To feel a deeper stretch, hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck.
• Hold for 30 seconds. Slowly lift your head up, and repeat on the other side.

Neck Stretch: Behind-the-Back

• Stand with your feet hip distance apart, arms by your sides. Reach both hands behind your back, and hold on to your left wrist with your right hand.
• Use your right hand to gently straighten your left arm and pull it slightly to the right. Slowly lower your right ear toward your shoulder.
• Hold for 30 seconds, then repeat on the opposite side.

Neck and Upper-Back Stretch: Seated Hand Behind Head

• Sit comfortably in a chair or on the floor.
• Clasp your hands, and bring both palms to the back of your head. Sitting with a tall spine, ground your hips firmly into your seat.
• From here, begin to gently press your hands down toward your thighs, tucking your chin into your chest. As you press down, use your palms to pull your head away from your shoulders. This will intensify the stretch even more.
• Hold for 30 seconds.

IT-Band Stretch: Cross Legs With Twist

• Start standing with your feet crossed, right on top of left, toes pointing forward. Fold forward at your hips to reach your hands toward the floor (or to rest on something like a yoga block), bending your knees if needed.
• Twist your upper body to the right, reaching your right arm to the ceiling. Hold for 10 seconds.
• Place the right hand on the floor, and then repeat the twist on the left side, lifting the left arm toward the ceiling. Hold for 10 seconds.
• Uncross your legs, then repeat with your left leg crossed in front.

Hip-Flexors Stretch: Runner's Lunge

You can do this stretch by itself, or sequence it with the following hip-flexors stretch.

• From standing, step your left foot backward, coming into a lunge. Place your hands just above your right knee for support.
• Reach through your left heel to stretch the front of your left hip.
• Hold this position for 20 to 30 seconds, then repeat on the opposite side.

Hip-Flexors Stretch: Lunge With Reach and Twist

• From a runner's lunge, place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for 10 to 15 seconds.
• Then place the left hand at the inside of your right foot. Twist to the right, and reach your right arm to the ceiling. Hold this position for 10 to 15 seconds.
• Repeat this sequence on the other side.

Hip-Flexors Stretch on Roller: Psoas

This is a passive, relaxing stretch that lengthens your psoas, one of the deep hip flexors.

• Place the roller perpendicular to your spine, and lie with your sacrum (the back of your pelvis) — not your spine — on the roller.
• Pull your left knee toward your chest, keeping your right heel on the ground. You should feel a stretch on the front of your right hip.
• To increase the stretch, reach your right arm over your head, and open your left knee slightly out to the left.
• Hold for 30 seconds, then switch legs. Repeat as needed.

Inner-Thigh Stretch: Straddle

• In a seated position, open your legs as wide as needed to feel a stretch in your inner thighs. If you're really tight, try sitting on a pillow, or try doing this stretch one leg at a time.
• To increase the stretch, walk your hands forward while keeping your back straight, hinging forward from your hips. Hold for 20 to 30 seconds.
• Then round your back, bringing your head toward the floor; hold for 20 to 30 seconds.

Inner-Thigh Stretch: Straddle at the Wall

This is a deep, passive stretch that targets the inner thighs and is great after a long, hard workout.

• Lie on your back as close as you can to the wall; you want your butt against the wall.
• Reach your legs upward with your heels resting on the wall. Separate your feet, and slide your legs down the wall toward the ground, coming into a straddle position.
• Hold this position for two to three minutes or longer, if needed.
• When you're ready to get out of the stretch, slide your legs together (or push them together if that's easier). Draw your knees into your chest, and roll to one side, coming into a fetal position. Hold this position for a few breaths. Then roll onto your knees, and come to standing.

Calf Stretch: Wall Calf Stretch

• Stand a little less than arm's distance from the wall.
• Step your left leg forward and your right leg back, keeping your feet parallel.
• Bend your left knee, and press through your right heel. Adjust your stance if needed to make sure you can feel a stretch through your right calf.
• Hold for 20 to 30 seconds, then repeat on the opposite side.

Calf Stretch: Downward Dog

• Begin in a plank pose with your hands under your shoulders, then lift your pelvis up, making a "V" with your body. Walk your feet toward your hands if you need to.
• Work on bringing your heels toward the ground to stretch your calves.
• To deepen the stretch, try pedaling lightly by pressing down on one heel while bending the other leg (as shown). Hold a few seconds per leg, then switch.
• Hold or pedal your feet for 30 seconds.

Calf Stretch: Seated Calf Stretch With Strap

• Sit on the floor with your left leg extended and your right leg bent, with your right foot flat on the inside of the left thigh.
• Wrap a yoga strap, resistance band, or belt around the ball of your left foot. Use the strap to pull your toes toward your head.
• Hold for 20 to 30 seconds, then repeat on the opposite side.

Calf Stretch: Toe-Up Curb

• Find a wall, and stand a few inches away. Step one foot close to the wall, with your toes on the wall and your heel on the floor.
• Hold for 10 to 15 seconds, then repeat on the opposite side.
• You can also do this stretch using a curb or step and hanging your heels off the ledge.

Calf and Shoulder Stretch: Standing Wall Chest and Calf Stretch

This stretch is a great multitasking stretch that opens the shoulders as well as the calves.

• Stand in front of a wall with your feet hip-width apart. Place your hands on the wall, shoulder-width apart.
• Rock your weight back on your heels without locking your knees, so your toes lift off the ground. Reach your hips backward far as you can by lengthening through your spine. Tuck your chin slightly to feel a deep stretch in the back of your neck.
• Hold for 30 seconds.