3 Easy Ways to Stretch Like an Athlete

With the FIFA World Cup 2026 happening in New Jersey this summer, all eyes will be on athletic performance — and stretching is a key part of that. 

You may not be a pro athlete, but it’s still a good idea to stretch like one: The same kinds of stretches the pros use to prime their muscles can help anyone stay mobile, says Gary Panagiotakis, D.O., vice chairman of the Department of Physical Medicine and Rehabilitation at Hackensack Meridian Health, the official Hometown Hospital of the New York New Jersey Host Committee.

Stretching is important because as you age, your joints get stiffer, explains Dr. Panagiotakis. The flexibility of your tendons also decreases, which eventually shortens your muscles, causing pain and stiffness. 

Dr. Panagiotakis recommends long stretches. “A 30-second stretch is much better than three 10-second stretches,” he says. 

To stave off injuries, he says to incorporate strengthening and balance exercises. That’s why you often see athletes doing “dynamic” warmups that include a little bit of everything — stretching, strength and mobility.

Ready to feel better, move more easily and stay limber as you age? Try these simple stretches that Dr. Panagiotakis recommends.

Chest Stretch

As you age, your posture tends to drift forward — partly because humans are naturally stronger pushing than pulling and partly because of all the time we spend hunched over screens. A chest stretch helps counter that by opening up the front of your body.

Here’s how to do it:

1. Stand in a doorway. Raise one arm to shoulder height, then bend your elbow to a 90-degree angle.
2. Place your forearm and palm flat against the door frame.
3. Step one foot forward through the doorway, leaning gently until you feel a stretch across your chest and the front of your shoulder.
4. Hold for 30 seconds.
5. Repeat two to three times on each side

Neck Stretch

If you spend the day hunched over a computer or phone, your neck and upper shoulders can get stiff and sore. This stretch loosens up the muscles along the side of your neck and upper shoulder.

Here’s how to do it:

1. Sit or stand upright.
2. Gently tilt the head to one side, bringing your ear toward your shoulder. Keep the opposite shoulder relaxed and slightly tucked behind you for stability.
3. Hold for 30 seconds.
4. Repeat two to three times on each side.

Hamstring Stretch

“Pretty much everyone is going to need this one,” says Dr. Panagiotakis. That’s because most of us sit for hours a day, which keeps the hamstrings in a shortened position. Tight hamstrings can lead to lower back pain and limit how easily you can bend, walk and move. This version is especially gentle on the lower back. 

Here’s how to do it:

1. Lie on your back with both legs flat on the floor.
2. Loop a towel or strap around the bottom of one foot.
3. Raise that leg toward the ceiling, keeping the knee as straight as you comfortably can.
4. Gently pull the leg toward your torso using the towel. Keep your other leg flat on the floor. 
5. Hold for 30 seconds.
6. Repeat two to three times per side.

A Few More Stretching Tips

A good stretch should feel like a gentle burning sensation in the muscle you’re stretching. It shouldn’t cause sharp pain nor should any sensation linger after you stop. If it does, that’s a sign to see a doctor or physical therapist instead of stretching at home.

And before you start any new stretching routine — especially if you have an existing injury, recent surgery or chronic pain — talk to your doctor first.

Next Steps & Resources

• Meet our source: Gary Panagiotakis, D.O.
• Make an appointment online with a physical medicine and rehabilitation provider near you or call 800-822-8905. 
• Learn more about our rehabilitation services.