STRETCHING EXERCISES

1.UPPER TRAPEZIIUS

1. Sit on right hand, and sit up tall

2. Side bend neck by bringing ear to

shoulder. - You can use hand for more deeper
stretch

*HOLD 10 SECS / 3 REPS

2. MIDDLE TRAPEZIIUS

1.Keep dumbbell in one hand

2.Lean forward on a table with opposite
hand
3.Rotate your hand inward and outward
until you feel stretch
*HOLD 10 SECS / 3 REPS 4.Repeat it for opposite hand

3.LOWER TRAPEZIUS
1.Stand straight facing the wall
2.Hold your hand in the corner of the wall over
the head
3.Move your arm towards ceiling until you feel
the stretch in your upper back
4.Repeat it for opposite arm

*HOLD 10 SECS / 3 REPS

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4.LATISMUS DORSI
1. Assume the position above.

2.Hold onto a door frame with your hand.

Whilst anchoring your legs as shown, aim to
bend your mid section as much as possible.

3.Use your body weight to sink into the stretch

4.Twist your pelvis away.

5.Aim to feel a stretch on the side of your

*HOLD 10 SECS / 3 REPS trunk.

5.SCM 1.Sit or stand facing forward.

2.Exhale as you slowly tilt your right ear down

toward your shoulder.

3.Use your right hand to apply gentle pressure

to your head to deepen the stretch.

4.Hold for a few breaths, feeling the stretch on

. the side of your neck down to your collarbone.

*HOLD 10 SECS / 3 REPS 5.Return to the starting position.

6.LEVATOR SCAPULAE 1.Sit on right hand, and sit up tall
2. Bring your chin down and point your nose to
your left armpit.
3.You can use hand for a more deeper stretch
4.Repeat for left side, by bringing your chin
down and pointing your nose to your right
armpit.

*HOLD 10 SECS / 3 REPS

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 7.SCALENE MUSCLE
1.Hold your collar bone steady with your
opposite hand .
2.Tip your head sideways, away from the bad
side. Keep your head sideways, but now turn
your face and look down toward your armpit.
3.Keep your head sideways, but now turn your
face up toward the ceiling.

*HOLD 10 SECS / 3 REPS

8. PECTORALIS MAJOR

1. Stand in the middle of a doorway with one

foot in front of the other.

2.Bend your elbows at a 90-degree angle and

place your forearms on each side of the
doorway.

3.Shift your weight onto your front leg, leaning

forward until you feel a stretch in your chest
. muscles.
*HOLD 10 SECS / 3 REPS
4.Relax and return to the starting position.

9.SERRATUS ANTERIOR
1.The serratus anterior is stretched by
retracting the scapula at the scapulocostal
joint.
2.This is accomplished by holding onto a
stable object with the hand and then rotating
the trunk in the opposite direction.
3.Repeat it for opposite side

*HOLD 10 SECS / 3 REPS

.

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10.MIDDLE DELTOID
1. The middle deltoid is stretched with
adduction of the arm at the shoulder joint

2. This stretching protocol is likely to stretch

the coraco brachialis as well

*HOLD 10 SECS / 3 REPS

11.POSTERIOR DELTOID

The posterior deltoid is stretched with

horizontal flexion of the arm at the shoulder
Repeat it for opposite side

*HOLD 10 SECS / 3 REPS

12.ANTERIOR DELTOID 1.Stand in the middle of a doorway with one

foot in front of the other.

2.Bend your elbows at a 90-degree angle and

place your forearms on each side of the
doorway.

3.Shift your weight onto your front leg, leaning

forward until you feel a stretch in your chest
muscles.

*HOLD 10 SECS / 3 REPS 4.Relax and return to the starting position.

5.Repeat it for opposite side

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13.SUBCLAVIUS

1. Moving the arm at the like this brings

the clavicle into elevation, retraction, and
upward rotation at the sterno clavicular joint
which is what actually stretches the
subclavius.

2. Repeat it for opposite side

*HOLD 10 SECS / 3 REPS

14.RHOMBOIDS

1. Stand with your feet about shoulder-width

apart,
2. Then pull one arm across your body while
also pulling your shoulder blade back.
3. Repeat it for opposite side

*HOLD 10 SECS / 3 REPS

15.BICEPS

1.Stand in a doorway.

2.Grasp the doorframe with right hand at waist

level.

3.Step forward with right foot and bend

right knee.

4.Keep elbow straight as you feel the stretch.

.
5. Repeat it for opposite side
*HOLD 10 SECS / 3 REPS

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16.WRIST FLEXOR
1. Hold onto your fingers and turn your palms
outwards.
2. Straighten your arm and then pull your
fingers back using your other hand.
3. Repeat it for opposite side

*HOLD 10 SECS / 3 REPS

17.WRIST EXTENSOR
1.Hold one arm straight out in front.
.
2.Use the other hand to bend the wrist and
point the fingers towards the floor, applying
gentle pressure

3. Repeat it for opposite side

*HOLD 10 SECS / 3 REPS

18.FULL NECK EXTENSORS  1.Sit down on a chair.

 2.Nod your chin down towards the upper
chest.
 Interlock your fingers behind the back of your
head.
 3.Whilst keep in the chin in the nodded
position, gently pull your head downwards.
 4.Allow the upper back to bend forwards as
much as possible.
 5.Aim to feel a stretch in your thoracic spine
area.
*HOLD 10 SECS / 3 REPS  6.Take a deep breath in to increase the
stretch sensation.

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19.SUBSCAPULARIUS
1.Raise you shoulder overhead with arm
straight
2.Hold the arm with other hand slightly
rotate arm
3. Repeat it for opposite side

*HOLD 10 SECS / 3 REPS

20.TERES MAJOR
1.Stand straight and left your arm above head

2.Hold your arm under elbow with opposite

hand

3.rotatr your arm outward by using other hand

4. Repeat it for opposite side

.
*HOLD 10 SECS / 3 REPS

21.INFRASPINATIUS
1.Hold one end of a large towel in your right
hand and reach over your right shoulder.
2.Grab the opposite end of the towel behind
your back, with your left hand.
3.Slowly raise your right hand overhead,
allowing your left hand to slide up your back.
4. Repeat it for opposite side
.
*HOLD 10 SECS / 3 REPS

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22. QUARDICEPS 1.Stand straight on one leg. If you are struggling
to balance, use a wall, a chair, or an unassuming
friend, to keep you balanced.

2.Grab your non balancing foot with your

corresponding hand, and pull upwards toward
your trunk.

3.Ensure you maintain your chest upright.

4. Repeat it for opposite side

*HOLD 10 SECS / 3 REPS

23.ADDUCTOR 1. Sit on the floor with your knees apart and the
bottom of your feet together.

2.Keep your chest up and your back straight.

3.Bend forward at the hips while accentuating

your lumbar lordosis (keep pelvis tilted anteriorly)

4.Apply gentle pressure to your knees pushing

them toward the floor.

5. Repeat it for opposite side

*HOLD 10 SECS / 3 REPS

24.ABDUCTOR 
 1 . Stand with legs together, holding onto side of
table.
 2. Bend knee of the leg closest to the table
slightly.
 3. Bend body / trunk towards the side that the
knee is bent.
 4. Repeat on the opposite side.


*HOLD 10 SECS / 3 REPS


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25.IT BAND

1.Stand upright.

2.Cross the involved (hurting) leg BEHIND the

opposite leg.

3.Lean to the uninvolved side (away from the

sore side) until you feel a stretch across the
affected iliotibial band..
*HOLD 10 SECS / 3 REPS
4.Uncross your legs and stand up straight again.

26. SARTORIUS
1.Stand on your left leg. Support yourself.

2.Bring your right heel close to your buttocks.

3.Grasp the right foot in both hands-if possible-or

in the right hand to help keep it close to the body

. .
4.Imagine pushing the hips forward without
*HOLD 10 SECS / 3 REPS arching the back. You can feel the stretch in the
front of the hip and possibly down the inner side
of your thigh as well.

27. GLUTEUS

1,Sit with your back straight and cross one leg

over the other.

2,Hold your knee with the opposite arm and pull

your knee across your chest towards the opposite
shoulder until you feel a stretch on the outside leg
and/or buttock.

3. Repeat on the opposite side.

*HOLD 10 SECS / 3 REPS

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28. PIRIFORMS

1.Lie on your back.

2 .Cross your left foot over your right quad, and

bend your right knee.

3 .Hold the back of your right leg and gently pull it

toward your chest.

4 .When you feel a comfortable stretch, hold

*HOLD 10 SECS / 3 REPS
there.

5.Switch sides and Repeat on the opposite side.

29. SOLEUS
1.Stand facing a wall from 3 feet away. Take one
step toward the wall with your right foot.
2.Place both palms on the wall. Bend both knees
and lean forward. Keep both heels on the floor.
3. Repeat on the opposite side.

*HOLD 10 SECS / 3 REPS

30. GASTROCNEMIUS 1. stand on a step. Place the toe of your foot on

the edge of the step.

2.Your heel should be off the step.

3.Slowly drop your heel down as you carry

weight through the leg.

*HOLD 10 SECS / 3 REPS

4. Repeat on the opposite side.

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 31.TOE STRETCH
1.This stretch can be done while supporting
yourself against a wall

2.Stand tall with feet hip distance apart and feet

pointing directly forward

3.Point toes of foot to be stretched

4.Place the top your toes against the ground and

*HOLD 10 SECS / 3 REPS exert as much downward pressure as you need in
order to feel the top of your toes stretch

1.Place just toes up on the wall with the toe

of the foot and heel on the ground
2.Lean into the wall slowly until the stretch
is felt
3. Repeat on the opposite side.

*HOLD 10 SECS / 3 REPS

32. HIP SHIFT 

 1 .Whilst standing, place your hands on your
hips.

 2 .Push your hips directly towards the side you
want to stretch.

 3 .Whilst maintaining this pressure, start to push
your pelvis diagonally backwards.

 4 .Lean your trunk forwards
 .

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33. TRUNK ROTATION 1.Start in a supine position (lying on back) on an
exercise mat.

2.Keep your knees bent and feet flat on the floor.

3.Maintain your shoulders and upper body firmly

against the floor.

4.Rotate the knees slowly to one side with

control, working within your range of motion. Your
*HOLD 10 SECS / 3 REPS feet will shift but remain on the floor

5.Repeat on the opposite side.

34. ERECTOR SPINAE

 1.Assume the 4 point kneel position.

 2.Proceed to round your entire spine.

 3.Tuck your tailbone underneath you.

 4.Bring your chin towards your upper chest


*HOLD 10 SECS / 3 REPS


 1.Sit on the edge of a chair

2.Have your knees facing outwards.

 3.Fold your torso between your legs.


 4.Make sure that you torso is completely relaxed
in this position.

“5. Bend your trunk
*HOLD 10 SECS / 3 REPS  .




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35. COBRA STRETCH

1. Begin lying face down on your mat with head

slightly lifted and hand sitting directly under
shoulders.

2. Point your toes so the tops of you feet are on

the mat.

3).As you exhale, press arms straight and lift

upper body and front of hips off the mat.
*HOLD 10 SECS / 3 REPS

4. Keep your legs and feet relaxed and on the

ground

36. INTERNAL /EXTERNAL OBLIQUE

1.Lie supine on floor or mat. Bend knees and
place feet flat on floor.
2.Bring both knees and hip to one side. Hold
stretch.
Repeat with opposite side.
.
*HOLD 10 SECS / 3 REPS

37.CHILD POSE 
 1.Kneel down on the floor.

 2.Reach your hands as far forwards as possible
and place both palms on the floor in front of you

 3.Sink your hips backwards towards the back of
your heels.

*HOLD 10 SECS / 3 REPS  4.To increase stretch on one side: Reach more
towards the opposite side.




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