Sports Stretching Guide
Top 5 Stretches for Each Sport
Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011.
The stretches below highlight some of the most beneficial movements for a wide variety of sports. While each sport involves many muscle groups and movement patterns, this list provides a simple starting point to improve flexibility, mobility, and performance.
These recommendations are designed to help reduce stiffness, improve range of motion, and support injury prevention. Always perform stretches in a controlled manner and avoid pushing into sharp pain.
Quick tip: Perform dynamic stretching before activity and static stretching after activity for best results.
Stretching by Sport
Recommended Flexibility Focus Areas
Below is a categorized list of sports along with recommended stretch groupings. Each code corresponds to a specific stretch from the referenced guide.
Archery: A16, B12, C02, D06, D14
Basketball: A05, B13, F03, H05, K07
Backpacking: C02, D11, E07, G03, K07
Batting Sports (Baseball, Softball, Cricket): A09, B16, C03, D02, D18
Boxing: A01, A07, B08, B17, D17
Canoeing: A13, A16, B06, D20, E04
Contact Sports (Football, Rugby): A02, A07, E08, F01, H05
Cross Country: C05, F03, I04, K07, L01
Cycling: B06, D08, E05, F05, J03
Field Hockey: D22, E07, F02, H04, J02
Golf: A17, B12, D06, D18, I04
Gridiron: D13, E10, F06, G13, H02
Hiking: C03, D11, E03, G01, J03
Ice Hockey: D23, E08, F01, H02, K07
Ice Skating: D07, E03, E12, F01, H01
Inline Skating: D09, E04, E10, F03, H04
Kayaking: A13, A17, B07, D18, E03
Martial Arts: B17, C05, D13, G05, H06
Mountaineering: C02, D09, E01, G03, L02
Netball: A02, B14, F03, H05, K04
Orienteering: C03, D13, E04, G06, K02
Race Walking: D17, E05, F03, J02, K04
Racquet Sports (Tennis, Badminton, Squash): A14, B07, B17, C03, D16
Roller Skating: D08, E04, E13, F06, H03
Rowing: A15, A16, B06, C05, E01
Running: C03, F01, G04, I02, K04
Rugby: D17, E04, F01, G04, H05
Snowboarding: D13, E01, E13, F01, I04
Skiing: D06, D22, F06, I03, K07
Soccer: F01, G05, H05, J06, L02
Surfing: C05, D16, E07, F05, I02
Swimming: A12, A14, B08, D04, J03
Throwing Sports: A13, A17, B14, B17, D18
Volleyball: A12, D22, E10, H02, K07
Walking: D21, E08, F05, J03, K01
Water Skiing: B01, C03, D10, E09, F06
Wrestling: D15, D22, E06, G01, H06
Stretching Guidelines
How to Use This Guide
Each stretch code corresponds to a specific movement in the referenced guide. For best results, focus on proper technique and consistency rather than intensity.
General recommendations:
• Hold static stretches for 20–30 seconds
• Perform 2–3 repetitions per stretch
• Stretch after activity or when muscles are warm
• Avoid bouncing or forcing the stretch
Important: If you experience sharp pain, dizziness, or discomfort beyond a mild stretch, stop immediately and consult your provider.