Trunk Rotation
Cross the arms over the chest and then rotate your trunk. Look over the shoulders and the repeat the technique with the other side.
Hyperextension
You need a slight bend for this stretch. You only have to stretch out your spine, do not go too far.
Trunk Lateral Flexion
Bend to your side with your opposite side’s hand diagonally above your head and then do the same with the other side.
Fold Over
Make sure your neck is in the right position and then bend over in your chair!
Back Scratch
Reach your hands as it is shown on the picture without hunching over. Hold and then perform with the other side.
Quad Stretch
Grab the top of your foot by standing up straight. Hold and then repeat with your other leg.
Heel Chord
Feel your back leg muscles stretch. Keep the toe on the wall and both feel planted and then bend your front knee toward the wall. Hold and perform the same with the other leg.
Hip Flexor
lay on a soft surface or you will need a mat, for this exercise. Bring the opposite knee to the chest with one leg straight. Hold and then perform the same with the other leg.
Leg Extension
Use a towel or workout band for this workout. Try to reach the position as it is shown in the picture, hold and then perform it with the other leg.
Piriformis
Keep your back and neck down and then fold the left ankle over the right thigh right above your knee. Hold and then perform the same with the other leg.
You will prevent muscle pain, keep your muscles working and loose by performing these 12 stretching!
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