After exercise — whether walking, running, biking or another form — take a few minutes to stretch to decrease your risk of injury and improve flexibility.


Static stretching loosens muscles while the body is at rest and is most effective after exercise because the muscles are already warmed up. The sports medicine experts at Adventist HealthCare Rehabilitation recommend the following static stretches below. Remember to stop stretching if you feel any strain or pain.

New, Convenient Location Coming Soon to Downtown Crown

Adventist HealthCare Rehabilitation’s outpatient clinic at RIO Sport&Health is moving to Downtown Crown in Gaithersburg, Maryland. The new location will offer expert services by physical therapists and physicians who specialize in orthopedic and sports-related injuries.

Open Book Stretch

Open-Book Stretch

Lie on your side with your top hip and knee bent at a 90-degree angle. Hold that knee with your bottom hand and press down lightly. Rotate your top hand around your body and follow that hand with your eyes. Don’t allow your knee to come off the floor. Hold for 30 seconds. Repeat on the other side.

Piriformis Stretch

Piriformis Stretch

Sit in a chair and cross one foot over the opposite knee. Lean forward until you feel a stretch in the back of the hip that is crossed. Hold for 30 seconds. Repeat with the other leg.

Pectoral Corner Stretch

Pectoral Corner Stretch

Stand facing a corner, with one foot slightly in front of the other. Place your hands and elbows on the wall, taking care not to hyperextend your lower back. Your shoulder blades should be down and relaxed. Lean forward to feel a stretch in your chest. Hold for 30 seconds.

Experiencing pain or discomfort during or after exercise? Adventist HealthCare Rehabilitation offers free injury screenings with a physical therapist.