Week 1:
Monday: Workout 1
Standing wrist stretch
Main Muscles Worked: Wrist Extensors Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and raise one arm in front of you
⦁ Pull your wrist down with the other hand so that your fingers are pointing down
⦁ Hold the stretch
⦁ Repeat the same with the other hand
Tip: Hold the palm a bit higher to increase the stretch.
Ankle rotation
Main Muscles Worked: Calf Muscles
Equipment Needed: None
Step by Step Instructions:
- Stand hip distance apart with your arms on your hips
- rotate with your ankle in one direction and then the other
- Repeat the same with the other ankle
Tip: make a full rotation
Chair back stretch
Main Muscles Worked: Deltoideus,Latissimus Dorsi, Hamstrings
Equipment needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Hold the stretch
Tip: push your chest down toward the floor for a maximal stretch.
Chair seated hamstring stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the edge of the chair
- Extend one leg and lift your toes off the floor
- Place your hand on each other and extend them in front of you
- Lean forward toward the extended leg as far as you can
- Hold the stretch
- Repeat the same with the other leg
Tip: Keep your back as straight as possible.
Side core stretch
Main Muscles Worked: Transverse Abdominis, Latissimus Dorsi
Equipment needed: Mat
⦁ Sit on the mat with your legs cross and knees bend
⦁ Place one arm to the side on the mat
⦁ Lift the other arm up and lean to the side until you feel a stretch in your side core muscles
⦁ Hold and release
⦁ Repeat the same with the other arm
Tip: You can try to place your elbow on the mat. It will increase the stretch.
Seated lower back and hamstring stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Lean forward while keeping your knees extended
⦁ Hold the stretch
Tip: Try to keep your back straight; avoid arching it to much in the middle and lower part.
Tuesday: OFF
Wednesday:
Forward neck stretch
Main Muscles worked: Upper Neck Stretch
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand or sit on the chair
⦁ Place your hands behind your neck and bend your elbows
⦁ Push your chin toward the chest and hold the stretch
Tip: When pushing your head down with your arms, try to push up with your head to create a counterforce lightly. That will increase the stretch.
Standing shoulder stretch
Main Muscles Worked: Deltoid Muscle.
Equipment Needed: None
Step-by-step instructions:
⦁ Stand tall and place one arm across your chest
⦁ Hold it with the other arm and push it to the side
⦁ Turn your head to the opposite side and hold
⦁ Repeat the same with the other arm
Tip: Try to keep the arm extended.
Back stretch
Main Muscles Worked: Trapezius, Latissimus Dorsi and Multifidus Muscles
Equipment needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Place your hands on your knees
- Arch your back toward the floor and extend your arms, drop your head between your shoulders
- Hold the position, and next do the opposite; push your chest forward and exaggerate the lumbar spine, look up
- Hold and release
Tip: draw your belly in to help arch your back in the first position.
Chair hamstring stretch
Main Muscles Worked: Hamstrings Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place one leg on the chair with your toes pointing up and knee extended
- Lean forward toward the leg while keeping your back as straight as possible
- Hold the stretch
Tip: keep your foot in dorsiflexion to also stretch.
Seated adductor stretch center
Main Muscles Worked: Adductor Muscles, Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your leg apart and knees extended
⦁ Lean forward until your feel an intense stretch in your inner thighs
⦁ Hold
Tip: Try to keep your back straight; avoid arching it too much in the upper and middle part.
Toes + ankle stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift one heel up and press your toes down
⦁ Alternate between the legs
Tip: Slightly push your heel forward to increase the stretch.
Thursday: OFF
Friday: OFF
Side neck stretch
Main Muscles Worked: Side Neck Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your right arm on the left side of your head
⦁ Lightly tilt your head toward the right shoulder until you feel a stretch in your side neck muscles
⦁ Hold a stretch
⦁ Repeat the same on the other side
Tip: Slightly push with the extended arm down to increase the stretch.
Standing overhead triceps stretch
Main Muscles Worked: Triceps Brachii
Equipment needed: None
Step-by-Step Instructions:
⦁ Stand tall and lift one arm overhead
⦁ Bend the elbow behind your head and push it down with the other arm
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: You can slightly lean to the side to also stretch latissimus dorsi muscle.
Standing upper back and shoulder stretch
Main Muscles Worked: Upper Back Muscles, Latissimus Dors
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and raise your arms in front of you
⦁ Cross your fingers
⦁ Push your arms forward, arch your back, and drop your head between your arms
⦁ Imagine someone is pulling your forward
⦁ Hold the stretch
Tip: Draw your belly in and tilt your pelvis backwards.
Chair glute stretch
Main Muscles Worked: Glute Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the chair
- Cross one leg over the other so that the leg is resting on your thigh
- Bend forward and push your knee down with your arm
- Hold the stretch
- Repeat the same with the other leg
Tip: Try to keep your back straight and avoid arching it. Imagine you are moving your torso down and forward.
Chair quadriceps stretch
Main Muscles Worked: Quadriceps, Hip Flexors
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place the left leg on the chair and lean forward to hold onto the back of the chair
- Place your right leg further away until you feel a stretch in your thigh
- Hold a stretch and then repeat the same with the other leg
Tip: Push your hips forward, and do not arch your back.
Seated adductor stretch
Main Muscles Worked: Adductor Muscles
Equipment Neded: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with your legs apart
⦁ Lean toward one leg and bend forward as far as you can
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Try to move your upper body down and forward toward the toes.
Saturday: OFF
Sunday:
Standing wrist stretch
Main Muscles Worked: Wrist Extensors Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and raise one arm in front of you
⦁ Pull your wrist down with the other hand so that your fingers are pointing down
⦁ Hold the stretch
⦁ Repeat the same with the other hand
Tip: Hold the palm a bit higher to increase the stretch.
Ankle Rotation
Main Muscles Worked: Calf Muscles
Equipment Needed: None
Step by Step Instructions:
- Stand hip distance apart with your arms on your hips
- rotate with your ankle in one direction and then the other
- Repeat the same with the other ankle
Tip: make a full rotation
Chair back stretch
Main Muscles Worked: Deltoideus,Latissimus Dorsi, Hamstrings
Equipment needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Hold the stretch
Tip: push your chest down toward the floor for a maximal stretch.
Chair seated hamstring stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the edge of the chair
- Extend one leg and lift your toes off the floor
- Place your hand on each other and extend them in front of you
- Lean forward toward the extended leg as far as you can
- Hold the stretch
- Repeat the same with the other leg
Tip: Keep your back as straight as possible.
Side core stretch
Main Muscles Worked: Transverse Abdominis, Latissimus Dorsi
Equipment needed: Mat
⦁ Sit on the mat with your legs cross and knees bend
⦁ Place one arm to the side on the mat
⦁ Lift the other arm up and lean to the side until you feel a stretch in your side core muscles
⦁ Hold and release
⦁ Repeat the same with the other arm
Tip: You can try to place your elbow on the mat. It will increase the stretch.
Seated lower back and hamstring stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Lean forward while keeping your knees extended
⦁ Hold the stretch
Tip: Try to keep your back straight; avoid arching it to much in the middle and lower part.
Week 2:
Monday: Workout 2
Forward neck stretch
Main Muscles worked: Upper Neck Stretch
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand or sit on the chair
⦁ Place your hands behind your neck and bend your elbows
⦁ Push your chin toward the chest and hold the stretch
Tip: When pushing your head down with your arms, try to push up with your head to create a counterforce lightly. That will increase the stretch.
Standing shoulder stretch
Main Muscles Worked: Deltoid Muscle.
Equipment Needed: None
Step-by-step instructions:
⦁ Stand tall and place one arm across your chest
⦁ Hold it with the other arm and push it to the side
⦁ Turn your head to the opposite side and hold
⦁ Repeat the same with the other arm
Tip: Try to keep the arm extended.
Back stretch
Main Muscles Worked: Trapezius, Latissimus Dorsi and Multifidus Muscles
Equipment needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Place your hands on your knees
- Arch your back toward the floor and extend your arms, drop your head between your shoulders
- Hold the position, and next do the opposite; push your chest forward and exaggerate the lumbar spine, look up
- Hold and release
Tip: draw your belly in to help arch your back in the first position.
Chair hamstring stretch
Main Muscles Worked: Hamstrings Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place one leg on the chair with your toes pointing up and knee extended
- Lean forward toward the leg while keeping your back as straight as possible
- Hold the stretch
Tip: keep your foot in dorsiflexion to also stretch.
Seated adductor stretch centre
Main Muscles Worked: Adductor Muscles, Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your leg apart and knees extended
⦁ Lean forward until your feel an intense stretch in your inner thighs
⦁ Hold
Tip: Try to keep your back straight; avoid arching it too much in the upper and middle part.
Toes + ankle stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift one heel up and press your toes down
⦁ Alternate between the legs
Tip: Slightly push your heel forward to increase the stretch.
Tuesday: Off
Wednesday: Workout 3
Side neck stretch
Main Muscles Worked: Side Neck Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your right arm on the left side of your head
⦁ Lightly tilt your head toward the right shoulder until you feel a stretch in your side neck muscles
⦁ Hold a stretch
⦁ Repeat the same on the other side
Tip: Slightly push with the extended arm down to increase the stretch.
Standing overhead triceps stretch
Main Muscles Worked: Triceps Brachii
Equipment needed: None
Step-by-Step Instructions:
⦁ Stand tall and lift one arm overhead
⦁ Bend the elbow behind your head and push it down with the other arm
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: You can slightly lean to the side to also stretch latissimus dorsi muscle.
Standing upper back and shoulder stretch
Main Muscles Worked: Upper Back Muscles, Latissimus Dors
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and raise your arms in front of you
⦁ Cross your fingers
⦁ Push your arms forward, arch your back, and drop your head between your arms
⦁ Imagine someone is pulling your forward
⦁ Hold the stretch
Tip: Draw your belly in and tilt your pelvis backwards.
Chair glute stretch
Main Muscles Worked: Glute Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the chair
- Cross one leg over the other so that the leg is resting on your thigh
- Bend forward and push your knee down with your arm
- Hold the stretch
- Repeat the same with the other leg
Tip: Try to keep your back straight and avoid arching it. Imagine you are moving your torso down and forward.
Chair quadriceps stretch
Main Muscles Worked: Quadriceps, Hip Flexors
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place the left leg on the chair and lean forward to hold onto the back of the chair
- Place your right leg further away until you feel a stretch in your thigh
- Hold a stretch and then repeat the same with the other leg
Tip: Push your hips forward, and do not arch your back.
Seated adductor stretch
Main Muscles Worked: Adductor Muscles
Equipment Neded: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with your legs apart
⦁ Lean toward one leg and bend forward as far as you can
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Try to move your upper body
Thursday: Off
Friday: Workout 1
Standing wrist stretch
Main Muscles Worked: Wrist Extensors Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and raise one arm in front of you
⦁ Pull your wrist down with the other hand so that your fingers are pointing down
⦁ Hold the stretch
⦁ Repeat the same with the other hand
Tip: Hold the palm a bit higher to increase the stretch.
Ankle rotation
Main Muscles Worked: Calf Muscles
Equipment Needed: None
Step by Step Instructions:
- Stand hip distance apart with your arms on your hips
- rotate with your ankle in one direction and then the other
- Repeat the same with the other ankle
Tip: make a full rotation
Chair back stretch
Main Muscles Worked: Deltoideus,Latissimus Dorsi, Hamstrings
Equipment needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Hold the stretch
Tip: push your chest down toward the floor for a maximal stretch.
Chair seated hamstring stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the edge of the chair
- Extend one leg and lift your toes off the floor
- Place your hand on each other and extend them in front of you
- Lean forward toward the extended leg as far as you can
- Hold the stretch
- Repeat the same with the other leg
Tip: Keep your back as straight as possible.
Side core stretch
Main Muscles Worked: Transverse Abdominis, Latissimus Dorsi
Equipment needed: Mat
⦁ Sit on the mat with your legs cross and knees bend
⦁ Place one arm to the side on the mat
⦁ Lift the other arm up and lean to the side until you feel a stretch in your side core muscles
⦁ Hold and release
⦁ Repeat the same with the other arm
Tip: You can try to place your elbow on the mat. It will increase the stretch.
Seated lower back and hamstring stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Lean forward while keeping your knees extended
⦁ Hold the stretch
Tip: Try to keep your back straight; avoid arching it to much in the middle and lower part.
Saturday: Off
Sunday: Workout 2
Forward neck stretch
Main Muscles worked: Upper Neck Stretch
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand or sit on the chair
⦁ Place your hands behind your neck and bend your elbows
⦁ Push your chin toward the chest and hold the stretch
Tip: When pushing your head down with your arms, try to push up with your head to create a counterforce lightly. That will increase the stretch.
Standing shoulder stretch
Main Muscles Worked: Deltoid Muscle.
Equipment Needed: None
Step-by-step instructions:
⦁ Stand tall and place one arm across your chest
⦁ Hold it with the other arm and push it to the side
⦁ Turn your head to the opposite side and hold
⦁ Repeat the same with the other arm
Tip: Try to keep the arm extended.
Back stretch
Main Muscles Worked: Trapezius, Latissimus Dorsi and Multifidus Muscles
Equipment needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Place your hands on your knees
- Arch your back toward the floor and extend your arms, drop your head between your shoulders
- Hold the position, and next do the opposite; push your chest forward and exaggerate the lumbar spine, look up
- Hold and release
Tip: draw your belly in to help arch your back in the first position.
Chair hamstring stretch
Main Muscles Worked: Hamstrings Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place one leg on the chair with your toes pointing up and knee extended
- Lean forward toward the leg while keeping your back as straight as possible
- Hold the stretch
Tip: keep your foot in dorsiflexion to also stretch.
Seated adductor stretch centre
Main Muscles Worked: Adductor Muscles, Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your leg apart and knees extended
⦁ Lean forward until your feel an intense stretch in your inner thighs
⦁ Hold
Tip: Try to keep your back straight; avoid arching it too much in the upper and middle part.
Toes + ankle stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift one heel up and press your toes down
⦁ Alternate between the legs
Tip: Slightly push your heel forward to increase the stretch.
Week 3:
Monday: Workout 3
Side neck stretch
Main Muscles Worked: Side Neck Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your right arm on the left side of your head
⦁ Lightly tilt your head toward the right shoulder until you feel a stretch in your side neck muscles
⦁ Hold a stretch
⦁ Repeat the same on the other side
Tip: Slightly push with the extended arm down to increase the stretch.
Standing overhead triceps stretch
Main Muscles Worked: Triceps Brachii
Equipment needed: None
Step-by-Step Instructions:
⦁ Stand tall and lift one arm overhead
⦁ Bend the elbow behind your head and push it down with the other arm
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: You can slightly lean to the side to also stretch latissimus dorsi muscle.
Standing upper back and shoulder stretch
Main Muscles Worked: Upper Back Muscles, Latissimus Dors
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and raise your arms in front of you
⦁ Cross your fingers
⦁ Push your arms forward, arch your back, and drop your head between your arms
⦁ Imagine someone is pulling your forward
⦁ Hold the stretch
Tip: Draw your belly in and tilt your pelvis backwards.
Chair glute stretch
Main Muscles Worked: Glute Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the chair
- Cross one leg over the other so that the leg is resting on your thigh
- Bend forward and push your knee down with your arm
- Hold the stretch
- Repeat the same with the other leg
Tip: Try to keep your back straight and avoid arching it. Imagine you are moving your torso down and forward.
Chair quadriceps stretch
Main Muscles Worked: Quadriceps, Hip Flexors
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place the left leg on the chair and lean forward to hold onto the back of the chair
- Place your right leg further away until you feel a stretch in your thigh
- Hold a stretch and then repeat the same with the other leg
Tip: Push your hips forward, and do not arch your back.
Seated adductor stretch
Main Muscles Worked: Adductor Muscles
Equipment Neded: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with your legs apart
⦁ Lean toward one leg and bend forward as far as you can
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Try to move your upper body down and forward toward the toes.
Tuesday: Off
Wednesday: Workout 1
Standing wrist stretch
Main Muscles Worked: Wrist Extensors Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and raise one arm in front of you
⦁ Pull your wrist down with the other hand so that your fingers are pointing down
⦁ Hold the stretch
⦁ Repeat the same with the other hand
Tip: Hold the palm a bit higher to increase the stretch.
Ankle rotation
Main Muscles Worked: Calf Muscles
Equipment Needed: None
Step by Step Instructions:
- Stand hip distance apart with your arms on your hips
- rotate with your ankle in one direction and then the other
- Repeat the same with the other ankle
Tip: make a full rotation
Chair back stretch
Main Muscles Worked: Deltoideus,Latissimus Dorsi, Hamstrings
Equipment needed: Chair
Step-by-Step Instructions:
- Stand behind the chair around 1,5 meters away
- Lean forward and place your hands on the chair support
- Bend forward as far as you can while keeping your back and knees straight
- Hold the stretch
Tip: push your chest down toward the floor for a maximal stretch.
Chair seated hamstring stretch
Main Muscles Worked: Hamstring Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the edge of the chair
- Extend one leg and lift your toes off the floor
- Place your hand on each other and extend them in front of you
- Lean forward toward the extended leg as far as you can
- Hold the stretch
- Repeat the same with the other leg
Tip: Keep your back as straight as possible.
Side core stretch
Main Muscles Worked: Transverse Abdominis, Latissimus Dorsi
Equipment needed: Mat
⦁ Sit on the mat with your legs cross and knees bend
⦁ Place one arm to the side on the mat
⦁ Lift the other arm up and lean to the side until you feel a stretch in your side core muscles
⦁ Hold and release
⦁ Repeat the same with the other arm
Tip: You can try to place your elbow on the mat. It will increase the stretch.
Seated lower back and hamstring stretch
Main Muscles Worked: Hamstring Muscles and Lower Back
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your legs extended
⦁ Lean forward while keeping your knees extended
⦁ Hold the stretch
Tip: Try to keep your back straight; avoid arching it to much in the middle and lower part.
Thursday: Off
Friday: Workout 2
Forward neck stretch
Main Muscles worked: Upper Neck Stretch
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand or sit on the chair
⦁ Place your hands behind your neck and bend your elbows
⦁ Push your chin toward the chest and hold the stretch
Tip: When pushing your head down with your arms, try to push up with your head to create a counterforce lightly. That will increase the stretch.
Standing shoulder stretch
Main Muscles Worked: Deltoid Muscle.
Equipment Needed: None
Step-by-step instructions:
⦁ Stand tall and place one arm across your chest
⦁ Hold it with the other arm and push it to the side
⦁ Turn your head to the opposite side and hold
⦁ Repeat the same with the other arm
Tip: Try to keep the arm extended.
Back stretch
Main Muscles Worked: Trapezius, Latissimus Dorsi and Multifidus Muscles
Equipment needed: Mat
Step-by-Step Instructions:
- Sit on the mat with your legs crossed
- Place your hands on your knees
- Arch your back toward the floor and extend your arms, drop your head between your shoulders
- Hold the position, and next do the opposite; push your chest forward and exaggerate the lumbar spine, look up
- Hold and release
Tip: draw your belly in to help arch your back in the first position.
Chair hamstring stretch
Main Muscles Worked: Hamstrings Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place one leg on the chair with your toes pointing up and knee extended
- Lean forward toward the leg while keeping your back as straight as possible
- Hold the stretch
Tip: keep your foot in dorsiflexion to also stretch.
Seated adductor stretch center
Main Muscles Worked: Adductor Muscles, Lower Back Muscles
Equipment Needed: Mat
Step-by-Step Instructions:
⦁ Sit on the mat with your leg apart and knees extended
⦁ Lean forward until your feel an intense stretch in your inner thighs
⦁ Hold
Tip: Try to keep your back straight; avoid arching it too much in the upper and middle part.
Toes + ankle stretch
Main Muscles Worked: Toes Muscles
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and place your hands on your hips
⦁ Lift one heel up and press your toes down
⦁ Alternate between the legs
Tip: Slightly push your heel forward to increase the stretch.
Saturday: Off
Sunday: Workout 3
Side neck stretch
Main Muscles Worked: Side Neck Muscles
Equipment Needed: None
Step-by-Step Instructions:
⦁ Stand tall and place your right arm on the left side of your head
⦁ Lightly tilt your head toward the right shoulder until you feel a stretch in your side neck muscles
⦁ Hold a stretch
⦁ Repeat the same on the other side
Tip: Slightly push with the extended arm down to increase the stretch.
Standing overhead triceps stretch
Main Muscles Worked: Triceps Brachii
Equipment needed: None
Step-by-Step Instructions:
⦁ Stand tall and lift one arm overhead
⦁ Bend the elbow behind your head and push it down with the other arm
⦁ Hold the stretch
⦁ Repeat the same with the other arm
Tip: You can slightly lean to the side to also stretch latissimus dorsi muscle.
Standing upper back and shoulder stretch
Main Muscles Worked: Upper Back Muscles, Latissimus Dors
Equipment needed: None
Step-by-step instructions:
⦁ Stand tall and raise your arms in front of you
⦁ Cross your fingers
⦁ Push your arms forward, arch your back, and drop your head between your arms
⦁ Imagine someone is pulling your forward
⦁ Hold the stretch
Tip: Draw your belly in and tilt your pelvis backwards.
Chair glute stretch
Main Muscles Worked: Glute Muscles
Equipment Needed: Chair
Step-by-Step Instructions:
- Sit on the chair
- Cross one leg over the other so that the leg is resting on your thigh
- Bend forward and push your knee down with your arm
- Hold the stretch
- Repeat the same with the other leg
Tip: Try to keep your back straight and avoid arching it. Imagine you are moving your torso down and forward.
Chair quadriceps stretch
Main Muscles Worked: Quadriceps, Hip Flexors
Equipment Needed: Chair
Step-by-Step Instructions:
- Stand in front of a chair
- Place the left leg on the chair and lean forward to hold onto the back of the chair
- Place your right leg further away until you feel a stretch in your thigh
- Hold a stretch and then repeat the same with the other leg
Tip: Push your hips forward, and do not arch your back.
Seated adductor stretch
Main Muscles Worked: Adductor Muscles
Equipment Neded: Chair
Step-by-Step Instructions:
⦁ Sit on the mat with your legs apart
⦁ Lean toward one leg and bend forward as far as you can
⦁ Hold the stretch
⦁ Repeat the same with the other leg
Tip: Try to move your upper body down and forward toward the toes.
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