Important Please read first
Stretch gently and slowly
Stretch only to the point of tension
Breath slowly and easily while stretching
If you experience any pain stop immediately
Warm up prior to stretching
Stretches should be held for at least 30 seconds. If you are doing a sporting activity at least 60 seconds to get any benefit. As you stretch relax into it and tune into body.
This sequenceis intended for people with kyphosis, shoulder injuries, rsi, carpel tunnel and general back pain.
Technique
Interlock your fingers together with palms facing you. Then reach up towards the ceiling. To increase the stretch move arms backwards. Do not lean backwards when doing the stretch.
Stretches
Upper back, arms, pectorals.
Technique
Interlock your fingers behind your back. This alone may be a strong enough stretch for you. If you want to increase the stretch raise the arms. Do not lean forward when doing the stretch.
Stretches
Top of the arm. Anterior deltoid, biceps, brachialis, pectoralis major.
Technique-Interlock your fingers in front of you chest and then straighten your arms and turn the palms of your hands outwards.
Stretches-Underneath of the forearm. Good for RSI, carpel tunnel syndrome, tennis and golfers elbow.
Technique
Facing a wall place both hands on the wall just above your head. Move your head forwards and let your shoulders be pushed back. Play around with how far you place your feet from the wall and how wide apart to have your arms as these will have slightly different effects on the stretch.
Stretches
Pectoralis major and minor. Good for office works, shoulder problems.
Technique
Stand parallel to the wall and extend your arm. Your palm is placed on the wall level with your shoulder. Rotate your waist away from the wall to increase the stretch.
Stretches
Pectoralis major and minor. Also biceps and deltoid. Good for carpel tunnel, RSI and a range of chest and shoulder problems.
Technique
This is similar to the above stretch. Feet parallel to the wall, extend the arm and have the forearm at a right angle on the wall. The opposite hand is placed on the hip. Turn away from the arm that is against the wall.
Stretches
Pectoralis major and minor also biceps and deltoid. Good for carpel tunnel, RSI and a range of chest and shoulder problems.
Technique
Hold onto your fingers and turn your palms outwards. Straighten your arm and then pull your fingers back
Stretches
All the flexor muscles of the forearm. Good for RSI, carpel tunnel syndrome, wrist sprains.
Technique
Place the tips of your fingers together and push your palms together
Stretches
All the flexor muscles of the forearm. Good for RSI, carpel tunnel syndrome, wrist sprains.
Technique
Crouch on your knees and have your forearms facing forward and have your hands pointing backwards.
Stretches
Technique
Kneel on the ground and reach forward with your hands. Let your head fall forward and push your buttocks towards your feet.
Stretches
Upper and lower back.
Technique
Lie on your back and keep one leg flat on the ground. Raise one knee towards the chest and then use both hands to pull the knee further towards your chest.
Stretches
Gluteus maximus
Technique
Simply lie on your back and use your hands to brings your knees to your chest
Stretches
Lower back and buttocks. Good for low back pain, hamstring strains and sciatica.
Technique
Lie flat on your back and spread your arms either side. Let your knees drop to one side and let your head turn in the opposite direction to your knees. Only go as far as in comfortable.
Stretches
Good for lower back pain and illiotibial bands (e.g. runners knee).
Technique
Lie flat on the floor. Raise both knees whilst keeping your feet on the floor. Place your right foot on your left knee. Raise your left leg whilst keeping your back flat on the floor
Stretches
Buttocks, gluteus maximus and piriformis.
Technique
Stand and balance on one leg. Pull one foot up behind your buttocks and keep your knees together. Make sure you stay in an upright position and don’t find yourself leaning forwards or backwards.
Stretches
Quadriceps and psoas
Technique
Adopt the position as above. Use your hands to stabilise you and push forwards with your hips.
Stretches
Rectus femoris and psoas.
Technique
Gently allow the neck to roll to the left. If you need an additional stretch place your left hand on the top of your head and pull gently.
Technique
Gently allow the neck to roll to the right. If you need an additional stretch place your right hand on the top of your head and pull gently.
Technique
Gently allow your head to roll forward. If you need an additional stretch interlace your fingers and place them on the back of your head and gently pull forward.
Technique
Gently allow your head to roll back.
That's all for now. Keep on stretching !