|
1. |
Shoulder/Arm Stretch Against Wall |
| Face
a wall and put your right hand on the wall at shoulder level.
Now turn your body and head to the left, away from the wall.
Hold. Repeat with the opposite side. |
|
| 2.
|
Upper Back Stretch Holding Ledge
|
| Put
both hands on a ledge or top of a cabinet. Your hands should be
about shoulder width apart. Lean your upper body downwards
toward the floor while you look down. Your hips should be above
your feet. Hold. You can vary the height of the object you are
holding onto. |
|
| Keeping
your right elbow straight, use your left hand to bend your right
wrist backwards as far as you can until you feel a stretch in
your wrist/forearm. Hold. Repeat with the other side. |
|
| Sit
up straight. Put your hands on the back of your head. Now pull
your head downwards so you are looking at the floor. Hold. You
should feel a stretch in your upper spine. |
|
| 5.
|
Heel Cord Stretch Against Wall
|
| Stand
with your hands on a wall at shoulder height. Take a step
backwards with your right leg. Your left knee will bend. Now
bend the right knee until you feel a stretch in your right heel
cord, at the back of the ankle. Hold. Repeat with the left side. |
|
| 6.
|
Hip Flexor Stretch in Standing
|
| From
the standing position, take a step forward with your left leg
while keeping the right leg straight. Now bend the knee of the
left leg until you feel a stretch in the front area of the right
hip. Make sure the left foot is beneath the left knee or
slightly in front of it. Hold. Repeat with the other side. |
|
| 7.
|
Shoulder/Lats Stretch Kneeling on Floor
|
| Kneeling
on a mat, reach straight forward with the right hand as far as
you can reach. You can rest your head on your left arm. Now lean
backwards until you feel a stretch in your shoulders, or sides,
upper or lower back. Hold. Repeat with the other side. |
|
| 8.
|
Chest Stretch in Doorway
|
| Stand
in a doorway with your hands holding either side of the
doorframe at shoulder level. Lean your body forward until you
feel a stretch in your chest and front shoulders. Hold. You can
vary the angle of your hands so that they are above shoulder
level to stretch different areas of the chest. |
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