Back Stretch
|
 |
Lie on your back. keep one leg flat on the ground. bring your other knee up to your chest. |
Back stretch-2
|
 |
Lie on your back. bring both knees up to your chest. |
Back stretch-3
|
 |
Join the fingers of your hands and stretch the front antivrachia (part of the hand from the elbow to the palm) to the full extent, keeping your back straight and knees slightly bent. You 'll feel a slight pull of the muscles of your back. Increase the intensity slightly tilting the head forward. Keep this position for 10 seconds and relax. Repeat twice more. |
Back extensions
|
|
Lie face-down and place your hands below the jaw. Keeping feet firmly on the ground, lift the trunk and remain in this position for 2-3 seconds. Return to your starting position and relax. Make two sets of 20 repetitions. |
Whole body stretch
|
 |
Lie on your back. extend your arms behind you. raise your toes. now lengthen your body as much as you can. |
Hamstring stretch
|
 |
Lie on your back. bend one leg. pull the other knee towards your chest. slowly and gently straighten your raised leg. |
Adductor stretch
|
 |
Sit with your feet together. bring your feet towards your groin. Hold your ankles. Push your knees towards the ground with your elbows. keep your back straight. |
Adductor stretch-2
|
 |
Stand with your feet wide apart. keep one leg straight and toes facing forward. bend the other leg and turn your toes out to the side. lower your groin towards the ground. rest your hands on the bent knee or the ground. |
Thigh stretch
|
 |
Stand upright. balance on one leg. pull your other foot up behind your bum. keep your knees together and push your hips forward. hold onto a wall for balance. |
Thigh stretch (without holding)
|
 |
Stand upright. Balance on one leg. Pull your other foot up behind your bum. Keep your knees together and push your hips forward.
Hold this position for 10sec and relax. Repeat it another 2-3 times. Do the same with the other leg. |
Calf stretch
|
 |
Stand upright. Lean against a wall and place one foot as far from the wall as is comfortable. make sure that both toes are facing forward and your heel is on the ground. keep your back leg straight. Lean towards the wall. |
Soleus stretch
|
|
Stand upright. Lean against a wall and place one foot as far from the wall as is comfortable. make sure that both toes are facing forward and your heel is on the ground. keep your back leg bent. Lean towards the wall. |
Neck stretch
|
 |
Stand upright. Let your chin fall towards your chest. then lift your head , looking upwards as if trying to point up with your chin. |
Arms stretch
|
 |
Stand with your hand behind your neck and your elbow pointing upwards. use your other hand to pull your elbow down. |
Stomach & Back stretch
|
 |
Kneel on your hands and knees. Then let your head fall forward and arch your back upwards |
Quads stretch
|
 |
Stretch your right leg forwards, bend your left leg slightly and place your hands in the left thigh. Keeping your back straight and knees together, push your body downwards (light squat) until you feel a little pressure behind the right knee. Stay in this position for about 10 seconds and relax. Repeat twice more and then do the same with the other leg. |
Chest stretch
|
 |
Stretch your hands towards your back and try to join their elbows until you feel a 'pull' muscles of the chest. Stay for 10 seconds and relax. Repeat twice more. |
| | |