Stretching helps blood to reach the muscles and allows the joints to move through their complete range of movements. Stretching improves the posture and reduces pain and the chance of injuries as well.

If you feel pain which is not regular you need to locate the cause of the pain and alter the method you have been using and evade injury.1

  1. Wide-Legged Forward Bend

You are extending the adductors. All you need to do is open the hips and bent your knees, while holding the spine in a straight position. As the muscles begin to release, put your legs straight, round out the back and grasp for the feet. Drag easily on your feet’s balls so that you can release the muscles of the calf. You may not reach the feet if you are just a beginner.

  1. Camel Rose

You are extending the External Obliques and the Rectus Abdominus. This outstretch is for flexible people. Sit on the heels, place your hand behind, push your hips up and forwards. Beware not to put considerable pressure on the lumbar spine. Be careful not to let your head fall backwards if you are experiencing neck problems.2

  1. Frog Pose

You are extending the adductors. You can also apply pressure on the knees with this stretch and it is advisable to do it on surface which is soft. Rest your knees and hands and move your knees wider till you feel the muscles of the groin stretching.stretching3-4-768x432-600x337

  1. Butterfly Stretch

You are extending the adductors. Bring your feet’s soles together while you are sitting and sit straight through the sit bones. Use your hands to apply pressure on the knees. Keep the feet near to the body if you wish to stretch the muscles of the groin. Next, your feet should be separated from the hips and round the upper part of the body slowly and loosen up the muscles of the back.4

  1. Stretch for the Forearm

You are stretching the Forearm extensor. Place your back and your shoulders down, then rotate your shoulders toward the exterior part and get the optimum position for a forearm muscle stretch.

  1. Side Lunge

You are extending the adductors. Place your feet forwards in a wide position and hold your legs in a straight line. Use your hands and walk to the right foot and bend the right knee, move your left toes towards the ceiling, while sitting in the right hip. The right foot should be horizontal on the floor.

  1. Horizontal Side Neck Flexion

You are extending the sternocleidomastoid. Make sure to stretch the neck as much as possibleand descendone ear to the shoulder, but make sure not to collapse the cervical spine. This stretch can be developed if you are sitting in a chair and holding the seat’s bottom. This will generate a consistent pressure down your neck and arm and it will help you target your upper traps.stretching7-8-768x432-600x337

  1. Stretch for Neck Rotation

You are extending the sternocleidomastoid. Move your neck slowly and keep your chin raised. Apply pressure with your hand in the opposite direction from which you are moving.

  1. Stretch for Neck Extension

You are expanding the sternocleidomastoid. Put the hands on the hips. Keep the spine in a long start and lean your head backwards in the meanwhile so that you don’t collapse the neck.stretching9-10-768x432-600x337

10. Horizontal Side Bending of the Neck with Assistance of the Hand

You are stretching the upper trapezius and the sternocleidomastoid. Stretch the neck as much as possible and slowly let the ear fall to the shoulder. Be careful not to collapse the cervical spine. You can prolong this stretch if you take a seat on a chair and grab the seat’s bottom. You are going to focus on the upper traps in this way and put constant pressure on the neck and your arm.

 11. Hip/ Quad Flexor Stretch

You are extending the quadriceps and the psoas. Place yourself in a half-kneeling position. Next, bring forwards your right hip and you are going to feel the outstretch in the front of the hip. Hold your back foot and press the black glute so that you can stretch the hip flexors.


12. Stretch of Forearm Posterior

You are expanding the forearm extensor. Place the shoulders and the back down. Rotate the shoulders toward the external part and put yourself in the best position for a forearm muscle stretch.

 13. Stretch of Lateral Shoulder

You are expanding the lateral deltoids. Put the arms across the body and apply pressure on the arm and intensify your shoulder stretch.stretching13-14-768x432-600x337

14. Standing Stretch forFacilitated Neck Flexion

You are stretching the trapezius muscle. Put yourself in an upright position and put your feet placed together. Your spine needs to be extended and place your hips rearwards and round the upper back while pressing the chin towards to the chest at once.

 15. Lat with Spinal Traction Stretch

You are expanding the broadest muscle of the back. Grasp firmly some rod and lift your feet in a slowly manner. The stretch should be felt in the lats and chest.stretching15-16-768x432-600x337

16. Wall Lat Stretch

You are stretching the latissimus dorsi. Place both of your hands on a corner of a post or a wall. Keep the spine extended and force the hips to the outsideslowly.

17. Child’s Pose

You are expanding the broadest muscle of the back. Place your knees and hands on the floor and placethe hips back in a slowly manner until the forehead is placed on the ground. For an even better hips stretch, your knees should be wider. Put your upper back in an arch shape and then move the shoulders externally so that you can stretch your chest muscles and lats.


18. Standing Calf Stretch

You are expanding the gastrocnemius and soleus. Perform this stretch on the border of a stair step or on a rack. Move the ankles towards the inner part and outside to that you can stretch the muscles of the calves.

19. Front Split

You are expanding the hamstrings and the psoas. Don’t do this stretch if you are a beginner since it is not easy to do. Furthermore, be careful when performing it in particularly if you suffer from hip problems. Put yourself in a low lunge posestretching19-20-768x432-600x337

 20. Seated Toe Touch/Seated Forward Bend

You are expanding the calves and the hamstrings. Have a seat in your seat bones and fold the knees if the need arises. Your legs are going to become stronger with the increase of your flexibility. Your spine should be as straight as you can and particularly if you are experiencing back problems.

 21. Single Led Forward Fold

You are stretching the hamstrings. Place your feet ahead of another. Maintain the back in a straight position and put your hands to your hips. Begin bending.stretching21-22-768x432-600x337

22. Deep Squat

You are expanding the glutes. This stretch impacts all body parts. Stand and put your feet a little apart and start to gradually lower for squatting deep. Bring the arms on the inside of the legs and apply some pressure on the interior part of your knees placed in the heels and hips.

 23. King Pigeon Pose

You are expanding the glutes. Sit and slowly drag your leg to the chest and move the hips toward the outside and keep the spine in a straight position at the same time.stretching23-24-768x432-600x337

24. Wall Calf Stretch

You are expanding the gastrocnemius and the soleus. Begin in a lunge position and turn your foot’s back a bit. Put the heel’s back to the ground and stretch the muscles of the calf.

25. Wall Lateral Flexion

You are expanding the external obliques. Extend your spine and drag the hips outside in a slow manner.stretching25-26-768x432-600x337

26. Supine Twist

You are expanding the external obliques and the glutes. This particular stretch is useful for people afflicted with sciatica pain. Lie on the back and put one leg beyond the body, rotate the gaze and the upper body part in the contrary direction.

27. Dowel Lateral Flexion

You are expanding the latissimus dorsi and the external obliques. Maintain the spine long then push the hips towards the side and keep the shoulders moved from the outside.stretching27-28-768x432-600x337

28. Triangle Pose

You are expanding the external obliques. Commence with a spacious stand and put your front foot on the front while the other foot at a straight angle. Place the hand on the floor or on the front leg and sit in your hip, maintaining your back in a straight position. Move from the front leg and keep looking on the hand which is in the air.

 29. Wall Chest Stretch

You are expanding the pectorals. If you are a beginner, put the thumb up and face the wall. Move from the wall gradually so that you can stretch the chest muscle.stretching29-30-768x432-600x337

30. Partner Assisted Chest Stretch

You are expanding the latissimus dorsi and the chest. Lie on the ground but hold the palms with the face upwards. The other person should sit in a squat that is deep and hold your hands.

 31. Seated Pigeon

You are expanding the anterior tibialis. Sit and place your feet ahead of you. Place one hand in the back and move the hip on the outside placing one foot over the knee.stretching31-32-768x432-600x337

32. Supine Shoulder Stretch

You are expanding the subscapularis. Position yourself flat on the back. Place the arm straight out to one side and place the elbow at a right angle. Put the back of the hand to the ground.

 33. Wall Down Dog

You are expanding the latissimus dorsi and the pectorals. Stand far from a rack or a wall so when you meet the wall, the body should is parallel to the floor. Put yourself into this position by focusing on your hips. Your spine should be straight the entire time. Change the position of your chest forwards and make a small arch in the upper back and outstretch the chest muscles and the lats.stretching33-34-768x432-600x337

34. Facilitated Chest Stretch

You are expanding the pectorals. Position yourself on the ground face and palms down. Another person is supposed to tug your hands backwards. You are supposed to feel a stretch in the chest muscles.


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