COMPASS

Public resource

Stretching Basics 101

Simple stretches for the neck, upper back, hips and legs, with the muscle each one targets.

Each stretch below shows the muscle it works and how to do it. Hold each stretch for 20 seconds and repeat it three times, then repeat on the opposite side where shown.

Upper body

SCM (sternocleidomastoid)

Three drawings of a neck stretch for the sternocleidomastoid: the head turns away, tilts slightly back and the chin lifts, with the muscle shaded
  1. Turn your head away from the side being stretched.
  2. Tilt your head slightly back.
  3. Face your chin upwards.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Scalenes

Three drawings of a neck stretch for the scalenes: the head turns away and tilts back, with the muscles shaded
  1. Turn your head away from the side being stretched.
  2. Tilt your head slightly back.
  3. Face your chin upwards.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Trapezius — rounded upper back

Three drawings of a trapezius stretch: the upper back rounds, the chin drops and the hands rest behind the head, with the muscle shaded
  1. Slouch forward, rounding your upper back.
  2. Look down with your chin on your chest.
  3. Place both hands over the back of your head.
  4. Tuck your elbows in and hold.

Suggested format 20-second hold · 3 rounds

Trapezius — arm behind back

Three drawings of a trapezius stretch with one arm held behind the back and the ear tilting toward the opposite shoulder, with the muscle shaded
  1. Begin by putting your right arm behind you and grabbing it with your left hand.
  2. Pull the hand gently toward your left foot.
  3. Tilt your left ear toward your left shoulder.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Lower body

Hamstrings

Three drawings of a seated hamstring stretch, sitting tall then reaching toward the toes, with the hamstrings shaded
  1. Sit at the back of your mat with your legs together and extended out in front, your feet flexed so your toes point toward the ceiling.
  2. Reach for your toes.

Suggested format 20-second hold · 3 rounds

Iliopsoas

Three drawings of a kneeling hip flexor stretch with the back foot lifted toward the buttock, with the iliopsoas shaded
  1. Kneel with one foot in front of the other.
  2. Bring the back foot up behind you, toward your back.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Glute max

Drawing of a lying glute stretch with one knee drawn across the body, with the glute shaded
  1. Lie flat on a mat or the floor.
  2. Bend your knee and cross your thigh over your body.
  3. Aim to bring your knee toward the ground.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Glute med

Two drawings of a seated glute stretch with one knee drawn toward the body, with the glute shaded
  1. Sit flat on the ground with your legs stretched out.
  2. Bend your knee and hip and bring them toward your body.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Floor poses

Cobra

Two drawings of the cobra pose, lying on the front then lifting the chest, with the back muscles shaded
  1. Lie flat on the floor with the tops of your feet on the mat.
  2. Place your hands near your shoulders, flat on the floor.
  3. Press your thighs and the tops of your feet into the mat, push through your hands and lift your chest. Keep your shoulders back and a slight bend in your arms.
  4. Hold for up to 30 seconds and release.

Suggested format Hold for up to 30 seconds

Child’s pose

Two drawings of child’s pose, kneeling and folding forward with the arms extended, with the back shaded
  1. Rest your buttocks on your heels, then bow and lengthen forward, bringing your forehead to the floor.
  2. Extend your arms and press your palms down, with your eyes closed and your focus inward.

Sphinx pose

Two drawings of the sphinx pose, lying on the front then lifting onto the forearms, with the back shaded
  1. Lie on your stomach with your legs and stomach on the floor and your forearms on the ground.
  2. Push through your arms, open your shoulders and give your back a slight bend, looking forward.

Crocodile pose

  1. Begin by lying on your stomach and bend your right knee to a 45-degree angle, keeping your left leg straight back.
  2. Place your hands under your left cheek for support.

General educational information from the practice — not personalised advice or a prescription. If anything is painful, stop. Book an appointment for guidance specific to you.

Ask Compass

Public resource

Stretching Basics 101

Simple stretches for the neck, upper back, hips and legs, with the muscle each one targets.

Each stretch below shows the muscle it works and how to do it. Hold each stretch for 20 seconds and repeat it three times, then repeat on the opposite side where shown.

Upper body

SCM (sternocleidomastoid)

Three drawings of a neck stretch for the sternocleidomastoid: the head turns away, tilts slightly back and the chin lifts, with the muscle shaded
  1. Turn your head away from the side being stretched.
  2. Tilt your head slightly back.
  3. Face your chin upwards.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Scalenes

Three drawings of a neck stretch for the scalenes: the head turns away and tilts back, with the muscles shaded
  1. Turn your head away from the side being stretched.
  2. Tilt your head slightly back.
  3. Face your chin upwards.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Trapezius — rounded upper back

Three drawings of a trapezius stretch: the upper back rounds, the chin drops and the hands rest behind the head, with the muscle shaded
  1. Slouch forward, rounding your upper back.
  2. Look down with your chin on your chest.
  3. Place both hands over the back of your head.
  4. Tuck your elbows in and hold.

Suggested format 20-second hold · 3 rounds

Trapezius — arm behind back

Three drawings of a trapezius stretch with one arm held behind the back and the ear tilting toward the opposite shoulder, with the muscle shaded
  1. Begin by putting your right arm behind you and grabbing it with your left hand.
  2. Pull the hand gently toward your left foot.
  3. Tilt your left ear toward your left shoulder.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Lower body

Hamstrings

Three drawings of a seated hamstring stretch, sitting tall then reaching toward the toes, with the hamstrings shaded
  1. Sit at the back of your mat with your legs together and extended out in front, your feet flexed so your toes point toward the ceiling.
  2. Reach for your toes.

Suggested format 20-second hold · 3 rounds

Iliopsoas

Three drawings of a kneeling hip flexor stretch with the back foot lifted toward the buttock, with the iliopsoas shaded
  1. Kneel with one foot in front of the other.
  2. Bring the back foot up behind you, toward your back.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Glute max

Drawing of a lying glute stretch with one knee drawn across the body, with the glute shaded
  1. Lie flat on a mat or the floor.
  2. Bend your knee and cross your thigh over your body.
  3. Aim to bring your knee toward the ground.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Glute med

Two drawings of a seated glute stretch with one knee drawn toward the body, with the glute shaded
  1. Sit flat on the ground with your legs stretched out.
  2. Bend your knee and hip and bring them toward your body.

Suggested format 20-second hold · 3 rounds · then repeat on the opposite side

Floor poses

Cobra

Two drawings of the cobra pose, lying on the front then lifting the chest, with the back muscles shaded
  1. Lie flat on the floor with the tops of your feet on the mat.
  2. Place your hands near your shoulders, flat on the floor.
  3. Press your thighs and the tops of your feet into the mat, push through your hands and lift your chest. Keep your shoulders back and a slight bend in your arms.
  4. Hold for up to 30 seconds and release.

Suggested format Hold for up to 30 seconds

Child’s pose

Two drawings of child’s pose, kneeling and folding forward with the arms extended, with the back shaded
  1. Rest your buttocks on your heels, then bow and lengthen forward, bringing your forehead to the floor.
  2. Extend your arms and press your palms down, with your eyes closed and your focus inward.

Sphinx pose

Two drawings of the sphinx pose, lying on the front then lifting onto the forearms, with the back shaded
  1. Lie on your stomach with your legs and stomach on the floor and your forearms on the ground.
  2. Push through your arms, open your shoulders and give your back a slight bend, looking forward.

Crocodile pose

  1. Begin by lying on your stomach and bend your right knee to a 45-degree angle, keeping your left leg straight back.
  2. Place your hands under your left cheek for support.

General educational information from the practice — not personalised advice or a prescription. If anything is painful, stop. Book an appointment for guidance specific to you.