FLEXIBILITY EXERCISES

Neck stretch:

Side Neck Flexion Stretch:

Sit or stand with back straight and arms hanging at sides of the body.

Tilt the head sideways towards the shoulder, first on one side then the other side.

Don’t allow your shoulder lift up.

Hold for between 10 and 30 seconds and repeat 1-3 times.

Deep Side Neck Flexion Stretch:

Sit or stand with back straight and arms hanging at your sides.

Place right hand on the head and bring it towards right shoulder until you feel deep stretch on the left side of the neck.

Hold for 10-30 seconds.

Switch side and repeat.

Stretched muscles:

Upper fibres of Trapezius, Scalenes, Levator Scapulae.

Back of Neck stretch:

Sit or stand with back straight and arms hanging at sides of the body.

Tilt head forward and down towards your chest to stretch back of the neck.

Hold 10-30 seconds.

Repeat 1-3 times.

Muscles:

Splenius Capitis, splenius cervicis, upper fibers of trapezius, levator scapulae

Neck extension stretch:

Sit or stand with shoulders and neck relaxed.

Bring your head to back until the face is looking up directly at the ceiling.

Hold 10-30 seconds.

Repeat 1-3 times.

Muscles:

Sternocleidomastoid and scalene.

Neck Rotation Stretch:

Sit or stand with arms hanging at your sides.

Rotate the head to one side, then the other side. So that your chin moves to one side of shoulder, then the other side of the shoulder.

Hold the position for 10-30 sec on each side.

You can keep continue this movement for 8-10 times for dynamic stretching.

Muscles:

Sternocleidomastoid, upper fibres of trapezius and splenius.

Upper trapezius/Levator scapulae:

Sit or stand in a comfortable position. Keep your shoulders and upper back relax.

Rotate your head opposite to the muscle to be stretched and bend your head forward.

Now raise your arm up and bend your elbow on the side of tightness and place palm on your shoulder blade.

Place the other hand on the top of head to guide rotation and forward neck movement until you feel a stretch in the outer and back part of the neck.

Upper trapezius/Levator scapulae I:

Sit on a chair.

If you are stretching the left side of muscles, your left arm should be at your side and grab the seat to prevent shoulder shrug and further it will increase the stretch.

Now place your right hand on top of head and guide rotation and forward neck movement to increase the amount of stretch.

Repeat on the other side.

Each stretching should be hold around 15-12 seconds and repeat for 2-3 time per side.

Sternocleidomastoid Stretching:

Sit upright in a chair or stand with neck and back straight. Relax your shoulders and hang your arms at your sides.

To stretch right side of sternocleidomastoid, tilt (side flex) your head toward the left side of shoulder and rotate the face to the right side.

To increase the stretch, you can apply downward pressure to the right side of shoulder.

Repeat this on the left side of sternocleidomastoid.

Scalene Stretching:

The scalene are located in front of neck on either side of throat throat.

Sit or stand in a comfortable position with neck straight and shoulders relax.

Gently bend your head sideways toward the shoulder and then slowly tilt your head back.

Repeat this on the other side.

To increase stretch, place your hand behind the lower back with palm facing outward.

Chin tuck:

Sit upright or stand.

Tuck your chin without tilting the head back and keep your head straight back.

It will stretch the back of your neck.

(To help to correct poor posture like forward head position, rounded shoulder push the neck and head forward)

Chest and Shoulder stretch:

Side and back shoulder stretch:

Sit or stand and bring left hand on your right shoulder.

Grab left elbow using the right hand.

Now with the help of right hand, pull left arm across your body toward right shoulder until you feel stretch at the side and back of the left shoulder.

Hold 10-30 seconds.

Switch side and repeat.

Muscles:

Posterior deltoid

Chest and Anterior shoulder stretch:

Sit or stand with back straight.

Interlock fingers of both hands behind your lower back.

Now extend your arms back and up until you feel stretch at the chest and anterior shoulder.

Hold 10-30 seconds.

Muscles:

Anterior deltoid, serratus anterior, pectoralis major, pectoralis minor.

Supraspinatus stretch:

Stand straight with feet around shoulder width apart.

Place your hands on your sides of lower back with your palms out and your fingers pointing back.

Push your elbows forward until you feel the stretch.

Hold the stretch for 15 to 30 seconds.

Supraspinatus stretch I:

Sit or stand in a comfortable position.

Draw your hands behind your back with palms facing back.

Now hold your right wrist by using your left hand, and slowly pull the arm down and over across your back.

Hold the stretch for 15 to 30 seconds.

Pectoralis major stretch:

Sit or stand with back straight, head and shoulders relax.

Place your clasp hands behind the head.

Breathe in. As you breathe out, brings the elbows out to the side to feel stretch in the chest.

OR

Pectoralis major stretch I:

Stand facing a corner an approximately a foot away from the wall with feet around shoulder width apart.

Place your hands on either side of the corner at head level or overhead position with wider a width apart.

Now lean forward and bring your entire body towards the corner from ankle, maintaining an erect posture until you feel stretch in front of your chest.

Keep your back straight and pelvis stable.

Hold 20-60 seconds.

And return to the stating position and repeat 2-3 times.

Upper back and shoulder stretch:

Sit or stand in a comfortable position.

Clasp your hands and extended them in front of you with palm facing opposite to your chest.

Now extend your fingers and wrist to feel the stretch in your upper back and shoulder.

Hold the stretch for 15 to 30 seconds.

Arms stretch:

Wrist flexor stretch:

Sit or stand in a comfortable position.

Hold one arm straight forward with palm facing forward and fingers pointing down towards the floor.

Now take your wrist backwards by using an opposite hand. Bend it until you feel stretch on the front of your wrist and forearms.

Hold the stretch for 15 to 30 seconds.

Make sure you keep your elbow fully straight during the stretch.

Muscles:

Flexor carpi radialis, flexor carpi ulnaris, flexor digitorum superficialis and biceps

Triceps stretch:

Sit or stand and extend your both arms overhead, bend your left elbow so that your left hand reaches downward towards your upper back and finger facing to the floor.

Place your right hand on the left elbow and pull the elbow towards the back of head gently using right hand until you feel stretch.

Hold the stretch for 15 to 30 seconds.

Repeat on the other side.

Wrist extensor stretch:

Sit or stand in a comfortable position.

Hold one arm straight forward with palm facing down and fingers pointing towards the floor.

Now bend your wrist and finger by using the other hand. Bend it until you feel stretch on back of your wrist and forearms.

Muscles:

Extensor carpi radialis brevis, extensor carpi radialis longus, extensor carpi ulnaris, extensor digitorum communis,

Biceps stretch:

Stand facing the wall and place your right hand, forearm and arm on a wall with fingers pointed outward. Keeping the arm in contact with the wall, fully extend your arm by turning your body around to feet stretch in your biceps.

Keep your elbow straight. Turn around by shifting your weight forward by taking a small step forward with the right leg.

Press the right shoulder against the wall as you turn your body away from the wall.

Now turn your body opposite to the wall and feel a stretch.

Switch side and repeat.

OR

Biceps stretch I:

Stand with face away from the wall.

Place palms of both hands on the wall as high as possible and fingers pointing up toward the ceiling.

Bring your upper torso forward and squat to stretch the biceps.

Hold the stretch for 10-30 seconds.

Back and lower extremities stretch:

Lower back and hip stretches:

Sit on the floor with both legs straight in front of you.

Cross left leg over the right knee and place left foot flat outside right knee on the floor.

Now bend right elbow and place it outside of left knee. Left hand should be placed behind your body.

Rotate upper torso to the left and push bend knee to the opposite side with help of the right elbow.

Hold the stretch to desired goal.

Repeat on the other side.

Muscles:

Gluteus maximus, sartorious, piriformis, lower back

Upper back stretch:

Sit or stand, and interlace your fingers with palms facing away from you.

Now extend your arms up towards the ceiling.

To increase stretch, you can lean to the right and left side.

Hold it in each position.

OR

Upper back stretch I:

Sit or stand, clasp hands together with palms facing away from you.

Now extend your arms at shoulder level or a little higher than that to feel stretch at upper back.

To increase stretch, bring your shoulder forward and round your upper back.

Middle back stretch:

Stand with feet around hip width apart and rest your hands on the waistline.

Now slowly twist your upper torso from your waist until you feel stretch.

Repeat on the other side.

Hold for 10-15 seconds.

OR

Middle back stretch I:

Sit on the chair. Place your right hand at the side of your chair.

Slowly lean forward and grab your right ankle with the left hand. Keep your right shoulder upright and pull the ankle with help of the left hand and feel the stretch at your middle back.

Repeat with the other side. Hold for 10-15 seconds at each side.

OR

Middle back stretch II:

Sit straight with feet around hip width apart. Extend your arms and Grasp both hands in front of your chest.

Slowly bring your shoulder along with whole arm forward as far as till you feel stretch at your middle back.

Hold for 10-15 seconds. Repeat for 2-3 times.

OR

Middle back stretch III:

Sit upright facing forward in the chair with feet on the floor around shoulder width apart.

Now twist your upper body to the left side and place your hands on either side of the backrest (rest your right hand on the left side arm rest and left hand on the right side arm rest) and feet stretch at your middle back.

Hold for 10-15 seconds. Repeat for 2-3 times.

Lower back stretch:

Stand in a comfortable position.

Now place your hands back of your hips to support.

Slowly lean backward as much as you can.

Hold for 5-10 seconds and return to the starting position.

Repeat 2-3 times at a session.

OR

Lower back stretch I:

Sit upright on a chair. Keep your feet either hip width apart or little further apart than the width of your hips with turn toes in.

Now slowly lean forward and allow your hands go down towards your side of feet.

Hold this stretch for 15-20 seconds and repeat for 2-3 times.

OR

Lower back stretch II:

Stand and slowly bend forward.

Arch your lower back as your fingers go down towards your feet.

You feel a stretch through the lower back, hamstrings and calf.

OR

Lower back stretch III:

Lie on your back and bring both knees up toward the chest and use arms to pull them, and feel the tension at your back.

Muscles:

Erector spinae and gluteus maximus

OR

Lower back stretch IV:

Sit on the ground. Now keep right leg straight and cross left feet over the right and rest it to the outside of the right knee.

Now slowly twist upper body to the left side and place your right elbow on the outside of left knee or thigh and left hand on the floor behind you.

Here, your upper trunk twist at the left side and your right elbow push your left leg toward the right side.

Hold for 10-15 seconds and repeat with the other side.

OR

Lower back stretch V:

Lie on your back on the floor with arms outstretched to the sides.

Now bend your knees and bring them to the right side of your body on the floor. Knees should be stacked. You feel stretch at your lower back. Hold it for 10-15 seconds and repeat with the other side.

OR

Lower back stretch VI:

Lie at your side on the floor with knees bent and stacked.

Now rotate your upper torso with arms outstretched to the sides while keeping lower limbs intact.

Hold for 10-15 seconds.

OR

Lower back stretch VII:

Lie on your back on the floor.

Now bend right knee and pull it up at the left side with your opposite hand over your right thigh.

Keep your left leg straight and upper body straight on the floor.

Keep both shoulder blades touches to the floor.

You feel stretch at your lower back. Hold it for 10-15 seconds and repeat with the other side.

Latissimus dorsi stretch:

Sit or stand upright with upper back straight. Your shoulder and pelvis should be relax and stable.

Now bring your both arms overhead and thumb pointing toward the back

Latissimus dorsi stretch I:

Kneel down on the floor with legs slightly apart or together.

Extend your arms overhead with palms facing forward. Now lean forward from a waist until your hands reach on the floor.

Let your head go down on the floor between your arms. Let your buttock down on your feet to feet tension.

Hold for 15-30 seconds. Release and repeat 2 more times.

Latissimus dorsi stretch II:

Stand upright with feet around hip width apart.

Interlock your fingers and extend your arms over your head with palms facing up towards the ceiling.

Then lean your upper body to your left side while pushing your arms over your head, and hold for 15-30 seconds.

Release and then repeat on the opposite side.

Latissimus dorsi stretch III:

Kneel down on the floor facing a stability ball chair or table.

Rest your inner side of hands on the ball with palms faces each other.

Now lower your upper body down towards the floor and let your head hang down between your arms to feel stretch from mid back to sides of upper trunk.

Cat stretch:

Kneel on all four limbs with your arms and knees are shoulder width apart. Abs should be engaged and keep your back straight.

Pull your belly button towards your spine.

Now Round your spine up towards the ceiling and Let your head drop down.

Hold this position for 10-30 seconds.

It stretches your back

Camel stretch:

Kneel on all four limbs with your arms and knees are shoulder width apart.

Now pull your belly button to the floor and Let your back slump down. At the same time bring your head up to look the ceiling.

It stretches your back.

Hold for 10-30 seconds.

Muscles:

Multifidus and erector spinae

Standing Rotation stretch:

Stand upright and rest your hands on your waist.

Now without moving your feet, slowly rotate your upper body to the left side and then the rihgt side.

Hold for 8-12 seconds on each side.

Muscle:

Multifidus, internal obliques, external obliques

Abs stretch:

Lie on your stomach on the mat.

Place your hands directly under your shoulders on the floor.

Now extend your elbows to lift your upper body away from the floor into a cobra position.

Hold this position for 10-30 seconds.

Muscle:

Rectus abdominus

Abs stretch I:

Stand upright with feet around hip width apart. Rest your hands on back of hips.

Now push your hips forward while leaning back ward as far as you can to feel stretch in abs.

Hold this position for 10-30 seconds.

Abs stretch II:

Lie on your stomach on the mat.

Place your hands under your chin.

Slowly lift your head, neck, chest, arms off the floor and raise your legs off the mat at the same time.

Make sure your stomach and thighs stay on the floor.

Before performing above exercise, you should consult your doctor if you have back related any health concern.

OR

Abs stretching on stability ball:

Lie on your upper back on the stability ball.

Now slowly roll your body up on the ball until your lower back and hips come on the stability ball and your hands reaches on the floor over your head.

Feet should be flat on the floor with hip width apart.

Hold this position for 10-15 seconds.

Side stretch:

Sit or stand in a comfortable position and keep your back straight.

Slowly bend to one side as far as possible.

Repeat on the other side.

Muscles:

Quadratus lumborum, internal obliques and external obliques.

Hip stretch:

Inner thigh stretch:

Sit on the floor with knee bend, feet together and back straight.

Place your elbows on the knees to push leg down and hold ankles with your hands.

Slowly push your knees down toward the floor until you feel the stretch at the inner thigh.

Hold this position for 10-30 seconds.

Standing Inner thigh, groin stretch:

Stand with your legs as far apart as possible.

Keep your back straight. Place your hands at waist line.

Slowly perform side lunges to the right side by bending right leg and keeping left leg straight.

Hold for 10-30 seconds.

Repeat on the opposite side.

Muscles:

Gracilis, adductor magnus, adductor brevis and longus.

Outer thigh stretch:

Lie on your back on the floor.

Cross right foot over left knee and rest right foot on the floor.

Now pull right knee across the body to feel stretch at the right side of outer thigh.

Hold for 10-30 seconds.

Repeat on the opposite side.

Muscles:

Gluteus medius, gluteus minimus, tensor fasciae latae

Standing outer thigh stretch/Tensor fascia latae/Iliotibial band stretch:

Stand upright with placing left leg behind the right leg.

Rest your right hand on your waist and stretch your left hand overhead

Now lean your upper body to the right side and push your hips to the left side until you feel stretch at outer side of the left thigh. At the same time bring your left hand towards the right side.

Hold this stretch for 10-30 seconds.

Repeat on the other side.

To place addition stretch, lean more by using a wall or table for balance or position leg to be stretched in outer rotation. Side bend and try to touché non stretched side floor.

Muscle:

Tensor Fasciae Latae, iliotibial band, Sartorius

Long adductor stretch:

Sit on the floor with legs straight in front of you.

Spread your legs as far as possible, lean forwards from hips by keeping back straight.

Feel stretch at the inner part of the thighs.

Hold for 10-30 seconds.

Muscles:

Gracilis, adductor Magnus, adductor longus.

Short adductor stretch:

Sit on the floor with knees bent and feet together.

Rest your hands on the ankles and push down on your knees with the help of elbows.

Feel stretch at the inner part of the thighs.

Muscles:

Adductor longus, adductor brevis, pectineus.

Quadriceps stretch:

Stand next to a chair or wall with your feet width apart. Hold onto a chair or wall for balance with your left hand.

Bend left knee and grasp your left ankle or foot with left hand. Pull the foot up behind your buttock until your thigh is perpendicular to the floor.

Keep your back straight and don’t allow yourself to lean forward.

Hold the stretch for a count 10-30 seconds.

Release your left leg and repeat on the other side.

OR

Quadriceps stretch I:

Lie on your stomach on the mat.

Bend at the knee and hold top of feet with the same side hand.

Now slowly touch your heel to the buttock by giving additional pressure (pulling leg toward your back) with your hand and feel stretch at the front of your thigh.

Hold this position for 10-30 seconds.

Release the leg and repeat on the other side.

OR

Quadriceps stretch II:

Lie on right side of your body.

Raise your head off the mat, bend right elbow and prop your head with the right hand or rest your head on an outstretched right arm.

Now bend your left knee and pull the foot toward your buttock with the help of the left hand.

You should pull as far as you can.

Hold the stretch for 10-15seconds.

Release the leg and repeat on the opposite side.

Hip flexor stretch:

Lying hip flexor stretch:

Lie on your back on a bed with your buttocks at the edge of bed and legs hanging outside the bed.

Bend right knee and bring it up toward your chest.

Clasp your hands around right knee and hold it against the chest.

Slowly lower the left leg toward the floor to increase the stretch.

Hold this stretch for 10-30 seconds.

Release the leg and repeat on the opposite side.

Lunges hip flexor stretch:

Stand upright in a staggered stance position.

Your back should be straight. Rest your hands on your waist.

Bend your front knee at a 90 degree angle and straighten your back leg to be stretched.

Keep continue until you feel stretch in front of back hip.

Hold this position for 10-30 seconds.

Release the leg and repeat on the opposite side.

Flexor stretch:

Lie on your stomach with hands underneath shoulders and legs straight behind you. Now prop your upper body on your hands and balance your body on hands and knees.

Now tuck your left leg under your stomach and straighten your right leg back as far as possible.

You feel a stretch in front of you right thigh.

Hold for 10-30 seconds, release the tension and repeat on the other side.

Muscles:

Rectus femoris and iliopsoas.

Hip flexor stretch on gym ball:

Stand in a staggered stance in front of the stability ball with right leg front and left leg behind you.

Bend right knee at 90 degree and keep back leg straight, and lean forward and rest your hands on the top of stability ball.

Feel a stretch in front of left leg.

You can add intensity of stretch by placing your forearms on the ball.

Hold for 10 seconds and release.

Repeat on opposite side.

Piriformis stretch:

Lie on your back.

Cross your right leg on your left knee and place feet of the right leg at the outside of left knee.

Now bring right knee towards the opposite shoulder by using left hand.

You should feel stretch in the right buttock.

Hold for 10-30 seconds

Release the tension and repeat on the other side.

OR

Piriformis stretch I:

Sit straight up on the edge of the chair or table, knees bent and feet on the floor.

Lift the left foot off the floor and rest the left ankle on the right thigh.

Place your hands on the left lower legs.

Now slightly lean forward from your waist and feel the stretch in the left buttock.

Hold for 10-30 seconds.

Repeat on the other side.

OR

Piriformis stretch II:

Lie down on your back on the floor with your legs straight in front of you and outstretch your arms at your side.

Lift your right leg off the floor with knee straight, cross your body and try to make it touch the floor.

Hold for 15-30 seconds.

Repeat on the opposite side.

Gluteus maximus stretch or Butt stretch:

Supine gluteal and piriformis stretch:

Lie on your back.

Cross your right ankle on your left knee and rest right ankle on left thigh.

Grab the left leg at the back of the thigh with both hands and pull your left leg toward the chest.

Your neck and shoulder should be relaxed.

Hold for 15-30 seconds. Repeat on the opposite side.

Supine gluteal stretch:

Lie on the floor on your back.

Grasp the back of thigh with both hands and Pull your left knee toward the chest.

Hold the stretch for 10-30 seconds.

Switch side.

Supine gluteal stretch:

Lie down on the floor on your back.

Bend your right leg. Grab right leg behind the knee and bring it toward opposite shoulder until you feel stretch in the buttock.

Hold this position using both hands. Switch side.

Pigeon stretch (glut and piriformis):

Sit on the mat with your right leg crossways under your body (stomach/chest) with resting right foot to the left side of the stomach.

Keep your hands at your side at your trunk level. Keep your trunk upright to enhance the stretch at the front of hip and thigh of back leg.

Now extend your left leg back (with upper part of feet on the floor) as far as you can or until you feel a stretch in the buttock.

To deepen the stretch, come onto your elbows or bring your upper body completely on the floor.

Lower your upper body to the floor and extend your arms overhead on the floor to increase the stretch.

Deep lunge:

Stand with feet around shoulder width apart and rest your arms at your sides.

Now take a big step forward with your right leg.

Bend your right knee at 90 degrees while keeping left leg straight behind you.

Your back should be straight.

Now lower your hips down as far as you can.

Hold this position for 10-30 seconds.

Release the tension and repeat on the opposite side.

Butt stretch:

Sit on the floor with back straight and abs contracted.

Bend your knees at 45 degree angle and feet flat on the floor.

Rest your hands behind your back with fingers pointed towards your buttock. Keep your arms straight.

Slightly lean back from your waist while keeping back straight and lift your right foot off the floor and rest right ankle on the left thigh and feel a stretch in the buttock.

Hold for 15-30 seconds. Repeat on the opposite side.

Butt stretch I:

Sit upright on the floor with both legs straight in front of you.

Bend your right knee and cross it over the left thigh and place right foot on the other side of your left thigh close to the left sit bone.

Grab your knee with your both hands and bring the knee towards your chest, until you feel a stretch in the buttock.

Hold this position for 10-30 seconds.

Release the tension and repeat on the opposite side.

Single Hamstring stretch:

Sit on the floor with both legs outstretched with back straight and abs engaged.

Bend your left knee and place the sole of the foot near to inner right thigh.

Extend your arms straight in front of your chest.

Slowly Bend forward from the hips and reach out towards your toes of right foot until you feel stretch back of your straight leg.

Don’t let your back to bend

Hold this position for 10-30 seconds.

OR

Single Hamstring stretch I:

Sit upright on the floor with legs extended in front of you.

Lean forward from the waist and hands try and touch the ankle or toes.

Hold this position for 10-30 seconds.

OR

Single Hamstring stretch II:

Lie on your back on the floor with both legs straight on the floor.

Lift your right leg off the floor and bring your right leg up towards you by grasping your back of thighs while keeping knee straight.

Hold this position for 10-30 seconds.

Release the tension and repeat on the opposite side.

OR

Single Hamstring stretch III:

Place your right foot on a chair or a bench while keeping the leg straight.

Toes of the leg should be pointed towards you.

Now lean forward from your hips until you feel a stretch at back of right leg.

Hold this position for 10-30 seconds.

Release the tension and repeat on the opposite side.

OR

Single Hamstring stretch IV:

Stand with your right foot on a chair or bench.

Non stretch leg should be back and straight.

Now begin Squat by bending left knee until you feel stretch on back of the right thigh when you go down.

Hold this position for 10-30 seconds.

Release the tension and repeat on the opposite side.

One hamstrings stretch:

Sit upright and outstretch your legs as far as can.

Lean forward and try to touch your right toes with the help of both hands.

Hold for 10 sec and release.

Repeat with opposite side.

Both hamstrings stretch:

Sit upright and outstretch your legs as far as you can.

Now lean forward and try to touch feet with hands.

Both hamstrings stretch on chair:

Sit on the edge of chair with legs straight and heels on the floor.

Lean forward and touch your lower legs with both hands.

Feel a stretch at the back of lower legs.

Single hamstrings stretch on chair:

Sit on the edge of chair with one leg straight and other bent.

Lean forward and touch your lower leg with same side hand.

Hold for 10 sec and repeat on other side.

Lower leg stretch:

Shin stretch:

Calf stretch/ Gastrocnemius stretch:

Stand in walking stance position with facing the wall and 12 inches away from it.

Begin with your hands place flat against the wall and keep your elbows bent.

Bend the front leg and Keep back leg straight.

Lean the body forward until you feel stretch in the calf muscles of the extended leg.

Keep the heel of the back foot on the floor.

Hold the stretch for 10-30 seconds.

Release the stretch and repeat.

The stretch is then repeated on the other side.

OR

Calf stretch/ Gastrocnemius stretch I:

Sit on the floor with legs straight in front of you.

Lean toward your feet and try to touch ankle or toes of feet.

Bring your toes towards you to increase stretch.

Hold the stretch for a slow count of 10 to 30 seconds.

Release the stretch and repeat.

OR

Calf stretch/ Gastrocnemius stretch:

Stand facing a chair. Rest one foot on the chair.

Gently bend forward at the hip and keep your back straight. Don’t allow your knees to bend and keep them straight without hyperextend it.

Place your hands on the chair with elbow slightly bent. If you don’t feel a stretch in this position, keep your elbows and forearms on the chair to increase stretch.

Hold the stretch for a slow count of 10 to 30 seconds.

Release the stretch and repeat.

Standing calf stretch:

Stand on the bottom step of stairs and hold onto the rail for balance.

Keep your balls of your feet on the step. Keep your knees straight and slowly lower your heels down below the step until you feel a stretch on the calf muscles.

Hold for 8-10 seconds then release and repeat.

You can perform advanced calf stretch on one leg over step.

Soleus stretch:

Stand in walking stance position with facing a wall. Rest your hands on the wall.

Bend the front leg and Keep the back leg slightly bent while you lean towards the wall.

Move your front knee over your toes until you feel a stretch in back leg.

It will stretch soleus of back leg.

Hold this position for 10-30 seconds.

Release the stretch and repeat on the opposite side.

Foot and ankle stretch:

Planter fascia stretch:

Sit on the chair and cross your leg to be stretched on your other leg.

Hold toes of foot and pull toes back towards shin of leg.

This can create stretch in your planter fascia.

Hold for 10-15 seconds and repeat 10 times.

Perform 3 sets of each session.

Peroneal stretch:

Sit on a chair and one foot on the floor and rest your ankle to be stretched on the top opposite knee.

With your hands, slowly pull your foot upwards and inward as far as you feel stretch on the posterior and lateral aspect of the lower leg.

Hold for 10-15 seconds.

STRETCHES FOR OFFICE WORKERS:

Sitting in front of a desk for an extended period of time every day, can cause back pain, headaches, tighten neck, shoulder and back. Usually you sit in a slump posture that can cause above problems.

Neck stretch (given up)

Shoulder shrugs (given up)

Forearm stretch (given up)

Upper back stretch (given up)

Biceps: (GIVNE UP)

Pec stretching:

Stand facing a corner an approximately a foot away from the wall.

Place one foot forward and keep your hands on either side of the corner.

Keep your back straight and gently lean forward toward corner until you feel stretch in front of your chest

Chair bending stretching:

Sit nice and tall on a chair.

Bend your upper body to the right side and then to the left side.

Chair twisting stretching:

Sit nice and tall on a chair.

Now rotate your upper body to the right side and then left side.

Wrist flexion/extension: (GIVEN UP)

Twist on chair:

Sit upright on a chair.

Slowly twist your upper body to one side from waist.

Hold for 10-15 sec and repeat on the other side.

Chest stretch:

Sit upright on a chair.

Place your arms at your side or hands at your waist.

Slowly bring your shoulders backward as far as till you feel stretch at the front of your chest.

Upper back stretch:

Sit upright on a chair.

Grasp both hands and extended them in front of your chest.

Slowly bring shoulders forward as far as until you feel stretch at the upper part of your back.

Lower back stretch:

Sit on a chair and feet should be hip width apart or little far hip width apart.

Slowly lean over towards your feet and let your arms to outside of the feet.

Hold this position for 10-15 sec.

Stand and touch your toes:

Stand and then bend forward from the waist and try to touch your hands to feet.

Knees should be extended.

Hold this position for 10-15 sec.

Downward facing dog:

It stretches back, shoulders, hamstrings and calves.

Come into your all fours with knees underneath hips and hands underneath shoulders.

Now lift your hips up towards the ceiling with knees straight and head come between your arms to foam inverted V shape.

Hold this position for 15-30 seconds. Release the stretch and repeat.

Glutt stretching:

Sit nice and tall, cross the right ankle over the left knee; keep the back straight,

Gently lean forward until you feel stretch in the right glute.

Inner thing stretching:

Sit at the edge of a chair, with legs apart and toes out and then lean forward with elbows on the thighs. Keep the back straight.

Lean forward by pushing the thighs out by using elbows.

Abdominals: (ALL GIVEN UP)

Prone abs stretching (COBRA POSE), kneeling abs stretching: standing abs stretching: abs stretching on stability ball

Back: given up

Knees to chest (both knee touches the chest with both hands around legs)

Cat stretch: (given up)

Straddle stretch:

It stretches back, hamstrings and inner thighs.

Sit on the floor and extend your legs out to either side of your body. Sit upright and keep your back straight and head in good alignment.

Keep your legs straight and toes pointed up towards the ceiling.

Rest your hands on your knees. Feel stretching at the inner thigh (adductor muscles).

Hamstrings stretch:

Place your hands in front of your body on the mat. Walk your hands forward away from your body as far as possible.

Engage your abs and head should in align with your spine.

Don’t round your back and make sure your knees are straight and feet pointed out to the ceiling so you can effectively stretch your inner thighs, back, hamstrings and calves.

Hold for 10-15 seconds. Release and return to the starting position. Repeat 2 times.

Straddle stretch for oblique muscles:

Sit upright on the floor with legs straight out as far apart as possible.

Keep your back straight and head in good alignment. Your knees should be straight and toes pointed up towards the ceiling.

Extend your right arm over your head with palm facing in and rest your left hand on your left knee.

Now gently bend your upper trunk to the left side and bring your right arm over your left shoulder. Hold for 15-30 seconds.

Release and repeat on the opposite side.

Single Straddle stretch

It stretches hamstrings and obliques:

Sit upright on the floor with legs straight out as far apart as possible. Keep your back straight and head in good alignment.

Your knees should be straight and toes pointed up towards the ceiling.

Now lean your body to the right side and reach out to hold your right foot with the help of both hands.

Hold for 15-30 seconds.

Release and repeat on the opposite side.

Straddle stretch:

It stretches both side hamstrings together and back.

Sit upright on the floor with legs straight out as far apart as possible. Keep your back straight and head in good alignment.

Your knees should be straight and toes pointed up towards the ceiling.

Now lean forward from the hips and grab your right foot with the right hand and left foot with the left hand.

Hold for 15-30 seconds. Repeat.