Detailed Stretch Routine:
- Side of Neck Stretch:
- Stand with feet shoulder-width apart.
- Keep pelvis square to the ground, hips under shoulders, and ears over shoulders.
- Tilt your right ear to your right shoulder, keeping your nose straight ahead (not pointing down).
- Aim for a 45° tilt.
- Repeat on the other side.
- Back of Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, slight pelvic tilt if desired.
- Shoulders over hips, ears over shoulders.
- Rotate your face to the right, keeping the jaw parallel to the ground.
- Back off if you feel any sharp pain or dizziness.
- Repeat on the other side.
- Front of Chest Stretch:
- Extend your right arm parallel to the ground and hook your hand onto a wall.
- Extend your fingers backward to stretch the forearm and hand.
- Keep feet planted and rotate your body away from the stretched side (turn left if the right hand is on the wall).
- Repeat on the other side.
- Torso Stretch:
- Stand with hips under shoulders, ears over shoulders.
- Hold your hips and twist your spine and neck to the left.
- Do not move your hips during the stretch.
- For a deeper stretch, turn your pelvis further to one side.
- Repeat on the other side.
- Side of Spine Stretch:
- Stand with legs wider than shoulder-width for stability.
- Place left hand on left hip, raise right arm straight up.
- Lean to the left, keeping the right arm straight.
- Repeat on the other side.
- Upper Back Stretch:
- Reach around and place left hand on the back of the right hand.
- Push away from your body without rounding your back.
- Keep your head straight, ears over shoulders.
- Hold for 5 to 10 seconds and repeat 5 to 10 times.
- Tricep Stretch:
- Stand with feet shoulder-width apart, ears over shoulders, shoulders over hips.
- Raise right arm and bend it at 90° over the back of your head.
- Use the left arm to pull the right elbow to the left side.
- Lean more to the left for a deeper latissimus and tricep stretch.
- Repeat on the other side.
- Lower Chest Stretch:
- Extend right arm 45° above horizontal and hold onto something sturdy.
- Extend wrist and fingers backward.
- Turn your body and head away from the stretched side (turn left if the right hand is on the wall).
- Repeat on the other side.
- Jaw and Face Stretch:
- Sit or stand neutrally, ears over shoulders.
- Open your mouth as wide as possible without pain and hold for 30 seconds.
- Slowly protrude the lower jaw forward to reduce tension around the jaw and ears.
- Repeat as needed.
- Rotator Cuff Stretch:
- Raise arms parallel to the ground with elbows bent at 90°.
- Rotate hands backward and then forward, keeping arms parallel to the ground.
- Hold each position for 30 seconds and repeat.
- Back Extension and Flexion:
- Start in a tabletop position with spine and neck straight.
- Let tummy drop towards the ground, arching the back and looking up.
- Hold for 30 seconds, then reverse into a C-curve, looking downwards.
- Hold flexion for 15 seconds and return to extension.
