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Chest Stretch with bent arm

Place arm on a wall or any vertical object and bend elbow to 90 degrees.

. Lean forward with your body and turn slightly away from your arm until a comfortable stretch is felt in your chest.

Hold for the prescribed time and then repeat with the other side.

Hold Stretch for  10 seconds

Shoulder Stretch

Pull right arm across left shoulder and push with the left hand lightly on right elbow.  Hold this for 20 seconds.

Relax for 5 seconds.

Now do the same for the left.  Pull Left arm across right shoulder and push with the right hand lightly on left elbow. Hold this for 20 seconds

Relax your for 5 seconds.

Side neck

Gently move your head to the right so that your right ear is going towards your right shoulder.  Hold this for 5 seconds.

Relax your neck for 5 seconds.

Gently move your head to the left so that your left ear is going towards your left shoulder.  Hold this for 5 seconds.

Relax your neck for 5 seconds.

Triceps

Put your right hand over and behind your left shoulder.  Press gently on your right elbow with you left hand.  Hold for 20 seconds.

Relax your arms for 5 seconds

Put your left hand over and behind your right shoulder.  Press gently on your left elbow with you right hand.  Hold for 20 seconds.

Relax your arms for 5 seconds.

Calf Stretch

Lean against a wall, bending your right leg with the left behind it.  Now plant your left heal on the ground so that you feel a stretch in you calf.  Hold this for10 seconds

Relax your calf for 5 seconds.

Now switch legs and do the same with your right calf.  Hold for 10 seconds as well.

Relax your calf for 5 seconds.

Upper back stretch

While sitting or standing with arms out in front of you at chest level, turn palms towards you and interlace fingers Push your hands away from your body Hold this for   10 seconds Feel the stretch in your shoulders, middle of your upper back, arms, hands, fingers, and wrists .

obliques

While sitting or standing, put one hand on your hip and the other hand over your head Reach up and stretch slowly over to one side.

Do not lean forward or backward .

10 seconds. Hold and stretch, then switch sides Relax your arms for 5 seconds. Repeat three to four times

This exercise helps stretch the muscles between the ribs, waistline and upper hip .

Hamstring Stretch

Stand with one leg in front with your foot flexed. Place your hands on your thighs to support your body weight. Lower your upper body towards your leg.

Hold the stretch for 20 seconds on each leg.Relax your arms for 5 seconds

Quadriceps Stretch

rest your hands gently on the back of a chair or against the wall.

raise your right leg.hold the right angle in your right hands gently ease your foot towards the buttock.

10 seconds.hold the stretch when you feel a mild tension in the front of your thigh.

Relax you leg for 5 seconds