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This routine of static stretches should be performed at home without rushing and distractions.
Remember to do it slowly, increase the stretch gradually without bouncing and causing pain, and breathe relaxed.
If you experience any discomfort or pain while performing these exercises, stop immediately and consult with a professional.
If you experience any discomfort or pain while performing these exercises, stop immediately and consult with a professional.
Neck
Neck
Side to Side
Side to Side
Initial Position: Lie on your back and grab your knee with the hand on the same side.
Movement: Use the other hand to slowly pull your lower leg and knee towards the opposite shoulder.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each leg.
Video of glutes static stretch.
Upper Back
Upper Back
Trunk Rotators
Trunk Rotators
Initial Position: Lie on your back and grab your knee with the hand on the same side.
Movement: Use the other hand to slowly pull your lower leg and knee towards the opposite shoulder.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each leg.
Video of glutes static stretch.
Front Trunk Stretch
Front Trunk Stretch
Initial Position: Lie on your back and grab your knee with the hand on the same side.
Movement: Use the other hand to slowly pull your lower leg and knee towards the opposite shoulder.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each leg.
Video of glutes static stretch.
Lower Back
Lower Back
Lumbar Rotation Stretch
Lumbar Rotation Stretch
Initial Position: Lie on your back and grab your knee with the hand on the same side.
Movement: Use the other hand to slowly pull your lower leg and knee towards the opposite shoulder.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each leg.
Video of glutes static stretch.
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