Stretch Routine:
1. Back of Neck Stretch:
- Stand with feet shoulder-width apart.
- Rotate face to the right, keeping jaw parallel to the ground.
- If dizzy or experiencing sharp pain, reduce the stretch intensity.
- For deeper stretch, hold arms behind you to stretch the connective tissue of the neck and anterior chest wall.
- Repeat on the other side.
2. Front of Chest Stretch:
- Right arm perpendicular and parallel to the ground, hand hooked onto a wall.
- Extend fingers backward to stretch the forearm and hand.
- Feet planted square on the ground, rotate body away from the side being stretched (including neck).
- Repeat on the other side.
3. Front of Leg (Quadricep) Stretch:
- Stand holding a wall with one hand (right hand).
- Pull left heel up to buttock, holding the front of the ankle with the left hand.
- Aim to get the heel as close to the buttock as possible.
- Repeat on the other side.
4. Hip Flexor Stretch:
- From the quadricep stretch, put the right hand on a chair for support.
- Pull left leg back, aiming to get the left thigh parallel to the ground as you hinge at the waist.
- Your body should form a “T” shape.
- Reach out front, put the left hand on the back of the right hand, and push away.
- Keep head straight, ears over shoulders.
- Repeat 5-10 times.
5. Tricep Stretch:
- Stand with feet shoulder-width apart.
- Reach up with the right arm, bend it 90° over the back of the head.
- Keep head up, do not drop forward.
- Grab the right elbow with the left hand and pull to the left side.
- Lean more to the left for additional latissimus and tricep stretch.
- Repeat on the other side.
6. Lower Chest Stretch:
- Right arm reaches up 45° above horizontal, hand held onto a wall or post.
- Extend the wrist or fingers backward.
- Turn body away from the stretching side (including head and neck).
- Repeat on the other side.
7. Buttock and Lower Back Stretch:
- Lie flat on the ground, head down.
- Left leg flat on the ground, right knee lifted.
- Reach behind the hamstring (closer to the knee) and pull the knee to the chest.
- Avoid squeezing the knee directly.
8. Wrist Extensor and Flexor Stretch:
- Hold arm straight with elbow locked.
- Push wrist down, use the other hand to pull the forehand toward the body.
- Keep fingers straight, hold until the stretch sensation subsides.
- For flexor stretch, keep arm straight, pull fingers up, push the palm forward, and pull fingers back toward the shoulder.
- Hold for 30 seconds or until the burning sensation subsides.
9. Back Extension and Flexion:
- Get into a tabletop position (spine and neck straight).
- Let tummy drop forward to the ground, arch the back, look up.
- Hold for 30 seconds.
- Reverse into a C-curve, looking downwards.
- Hold for 15 seconds.
- Alternate between extension and flexion.
10. Groin and Hamstring Stretch:
- Sit with torso at 90° to legs, legs straight out in front.
- Spread legs into a V-shape.
- Lean palms onto the floor, glide out between the legs.
- Keep body hinged at the waist, avoid rounding out.
11. Full Body Stretch:
- Stand with feet shoulder-width apart.
- Arms straight up in the air, sides of ears.
- Avoid leaning forward or backward.
- Reach up, deep breathe.
- For more stretch, rise onto tippy toes, reaching for the sky.
Conclusion:
- Continue the pain-free journey by accessing the full stretching series.
- Try “Muscle Care” for pain, spasm, and inflammation relief.
