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Tip your head to the side towards one shoulder
while standing. Pull the other shoulder down
towards the floor at the same time. You should
feel the stretch at the side of your neck.
Change sides after 20-30 seconds. You are
using the trapezius muscle (decreasing proporti-
on) for this exercise.
Stretching the front thigh muscles
(Fig. I)
Stand up straight, tense your stomach musc-
les and draw your pelvis upwards to prevent
hollowing your back. Hold the tension while you
hold your ankle and pull it up to your backside.
Keep your legs parallel.
You should feel the stretch on the front of the
thigh of the bent leg. Change sides after 20-30
seconds.
You are using your front thigh muscles.
Note: if your front thigh muscles are extremely
shortened you can pull your foot towards you
with the help of a towel.
Stretching the hip flexor (Fig.J)
Kneel on the floor as shown and move your
pelvis or hips forwards towards the floor. Your
front knee should not extend beyond your toes.
Make sure you keep your back straight and up-
right. Keep your back of the knee and hips in a
line and do not turn your pelvis. You should feel
the stretch in hip area of your back leg. Change
sides after 20-30 seconds. You are using your
hip flexor muscles and your front thigh muscles
for this exercise.
Stretching the inner thigh (Fig. K)
Stand with your legs quite far apart as depicted
in figure K und bend one leg. Place your weight
on the bent leg. The other leg is stretched – the
foot stays on the floor. You should feel this exer-
cise in the inside thigh muscle of the stretched
leg. Change sides after 20-30 seconds.
You are working the thigh flexor muscles with this
exercise.
Exercises without bands
For thighs, calves and buttocks (Fig. L)
1. Move your arms naturally back and forth
while your step – similar to when you run or
climb stairs.
Stretching exercises
Stretching the lower back extensor
(Fig. E)
Kneel down on all fours. Arch your back like
a cat. Position your knees directly under your
backside and your wrists immediately below
your shoulders.
You should notice the stretch in your back. You
are using your entire back extensors for this
exercise.
Stretching the back thigh muscles
(Fig. F)
Lie on the floor on your back and pull one thigh
upwards with your foot flexed i.e. the foot is pa-
rallel to the floor and not extended and pointing
to the ceiling. The other leg remains stretched
and on the floor. You should feel this in the back
of the thigh of the raised and pulled leg.
Change sides after 20-30 seconds. You are
working the back thigh muscles and the buttocks
with this exercise.
Note:
If your rear thigh muscles are severely
shortened then you can use a towel to help pull
your thigh towards you.
Stretching the chest muscles (Fig. G)
Version 1
Place your elbow and lower arm against a wall
so that the upper and lower arms are at a right
angle to one another. Turn your upper body
slightly away from the arm. Change sides after
20-30 seconds.
Version 2
Place both elbows and lower arms against a
doorframe so that the upper and lower arms are
at a right angle to one another. Step forwards
with one leg. Lean your upper body forwards
slightly until you feel a stretch in your chest
muscles.
You are using your chest and deltoid muscles for
this exercise.
Neck muscle stretch (Fig. H)
Note: keep your head straight during the stretch
and do not turn it to the side.
Carry out the stretch in front of a mirror in order
to avoid making coupled motions.
