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Learning how to stretch properly can help improve movement and avoid injury!

Arm and Shoulder Stretches

  • Arm behind the head (Tricep muscle/Shoulder)
  • Arm across chest (Shoulder)
  • Arms together behind the back (Shoulders/Chest)
  • Arm circles (Shoulders)

Leg and Hip Stretches

  • Figure 4 stretch (Calf/Hamstring)
  • Butterfly (Hips)
  • Knee hug (Quad)
  • Ankle grab stretch (Hamstring)

Core and Back Stretches

  • Downward dog yoga position (Lower back)
  • Stationary twist stretch (Upper/Lower back)
  • Prayer stretch


Stretching before and after exercise increases flexibility. Increasing flexibility avoids injury, because it loosens the muscles. Stretching is not just for athletes; I highly encourage stretching for any person--young or old--if they are active!


Modifications can be made for people with disabilities and injuries. Leave any questions you have in the comments below. I want to make sure these are done safely! Thank you!

Andrew Mantzaris

Andrew is a certified physical education instructor in Omaha, Nebraska. His desire is to help every child become a "lifelong mover" by teaching the fundamentals about body movement while making it fun in the process. In his class, you could be playing numerous variations of tag activities, learning sports related skills, doing body weight exercises or testing out some new dance moves. He is committed to making life long moving accessible to all ages and skill levels by coaching h ...

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