Stretching Towards Better Health
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Types of Stretching
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Muscle Groups  
Exercise Record  

Stretch Exercises

These are static stretches suitable for people of all ages. Hold each position six seconds by counting 1001, 1002, etc. Then relax. Repeat each exercise the number of times indicated. These exercises will relax muscle tension and strain caused by sitting in one place for a long time.

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  1. Neck Muscle
  2. Neck Muscle
  3. Back of Neck and Shoulder Muscles
  4. Back of Arm
  5. Shoulders and Pectoral (chest) Muscles
  6. Hamstring Muscles (back thigh)
  7. Groin
  8. Upper Hamstring and Buttock Muscles
  9. Quadricep Muscles (front thigh)
  10. Gastrocnemius Muscle (calf)

Donna Terbizan, PhD, Professor
Health, Nutrition and Exercise Sciences
Julie Garden-Robinson, PhD, LRD, Food and Nutrition Specialist, NDSU Extension Service