GOOD FOR:

  • Increasing flexibility
  • Decreasing muscular stiffness and tension
  • Assisting with relaxation

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Forward Roll
  • Sit upright and lengthen your spine.
  • Roll your upper body forwards and pull on your ankles until you experience a stretch in your back that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • For best results:
  • Repeat this routine on a regular basis during the day.
  • Perform stretch routine 3 – 4 times a week.
  • Combine these stretches with our Neck Spasm Exercise routine.
Sideways reach
  • Sit upright and raise one arm upwards into the air.
  • Lean over sideways until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Change arms and repeat stretch on other side.
  • Avoid doing if: This stretch aggravates or causes pain.
Spine Rotation
  • Sit upright and place one hand on opposite knee.
  • Place your other hand behind your back.
  • Rotate your upper body whilst simultaneously pushing against your knee until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Change hands and repeat stretch on opposite side.
  • Avoid doing if: This stretch aggravates or causes pain.

 

Gluteal Stretch
  • Sit upright and place your ankle on your knee.
  • Push your knee downwards until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Change hands and legs and repeat stretch on opposite side.
  • Avoid doing if: This stretch aggravates or causes pain.

 

Quadriceps Stretch
  • Stand upright and hold onto the back of a chair, a desk or door handle.
  • Bend your leg backwards towards your buttock whilst holding your ankle with the opposite hand.
  • Pull your foot upwards whilst keeping your knees together until you experience a stretch that is not causing too much discomfort.
  • Inhale and hold that position for as long as what you can comfortably sustain.
  • Exhale and return to starting position.
  • Repeat stretch 3 – 4 times.
  • Change hands and legs and repeat stretch on opposite side.
  • Avoid doing if: This stretch aggravates or causes pain.