Standing Lean-Back Stomach Stretch
Technique: Stand upright with your feet shoulder width apart Place your hands on your buttocks for support Look upwards and slowly lean backwards Keep your legs sturdy ...
Sitting Lateral Side Stretch
Technique: Sit on a chair with your feet flat on the ground Keep your body upright and look straight ahead Slowly bend to one side Reach towards the...
Kneeling Back Rotation Stretch
Technique: • Kneel on all fours • Raise one arm straight upwards • Rotate your shoulders and middle back looking upwards Primary muscles: Semispinalis thoracis. Spinalis thoracis....
Kneeling Back-Slump Stretch
Technique: Kneel on all fours Keep your head up facing forward Let your back slump downwards Primary muscles: Gluteus maximus. Secondary muscles: Transversus abdominis. Rectus abdominis. ...
Reaching Lateral Side Stretch
Technique: Stand upright with your feet shoulder width apart Place one hand on your hip and extend your other arm Extend your arm above your head Slowly...
Sitting Bent-Over Back Stretch
Technique: Sit on the ground with your legs extended in front of you Slightly separate your legs so that they are 45 degrees apart Keep your toes...
Neck Protraction Stretch
Technique: • Stand or sit upright • Keep your head up facing straight ahead • Push your head forward by sticking out your chin Primary muscles:...
Rising Stomach Stretch
Technique: • Lie face down • Bring your hands close to your shoulders • Look forward • Push your body upwards with your arms keeping your hips on...
Kneeling Quad Stretch
Technique: • Kneel on one foot • Place your hands on your hips • Push your hips forward • If necessary, hold on to something to keep balance...
Standing Reach-Up Back Rotation Stretch
Technique: Stand upright with your feet shoulder width apart Place your hands straight above your head Slowly rotate your shoulders to one side Primary muscles: Semispinalis thoracis....
Standing Back Rotation Stretch
Technique: Stand upright with your feet shoulder width apart Place your hands across your chest while keeping your back and shoulders upright. Slowly rotate your shoulders to one...
Back Arching Stomach Stretch
Technique: Sit on a Swiss ball Roll the ball forward slowly as you lean back Rest your back and shoulders on the ball Allow your arms to hang on each...
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