NOTE:- make yourself comfortable without pain. If you notice any sharp or shooting pain, reduce it completely.
1. Cobra stretch
Lie on your stomach and place your hands on the floor under your shoulders. Put your elbows on your sides and lift your head and chest well, keeping your hips and groans on the bed. If it feels comfortable, you can go a little deeper by removing your stomach from the bed again. Remember to loosen your neck and shoulders. Hold the stretch for 15-20 seconds and when you are ready, gently lower it.
2. Kneeling on the chest
Lying on your back, bring one knee to your chest and hold it in place with your arms or hands. You should feel a good stretch in your lower back. If it feels comfortable, you can also do this extension by bending both knees at the same time.
3. Spinal twist
Lying on your back, lift one of your knees, and gently bend it to the other side. Make sure both of your shoulders are in contact with the bed at all times. When you feel comfortable, extend one arm to the side, keep it in line with your shoulders, and then turn your head slightly toward your outstretched arm. You should feel a stretch on the sides of your upper body and your lower back. Breathe out loud and repeat on the other side.
4. High back drop
Sit on the edge of your bed, with your feet on the floor. Close your fingers and reach forward, bending from your back in the middle. Extend your hands forward to shoulder level. You should feel a stretch between your shoulder blades.
5. Stretching the neck
Loosen your shoulders and gently move your left ear to your left shoulder, using your left arm to help. Stretch only where you feel comfortable. Hold for 15-20 seconds and repeat slightly on the other side.
6. Stretching the shoulder
To relax your shoulder blades back and forth, reach for one arm on your body and use your other arm gently to deepen the stretch. Hold for 15-20 seconds and repeat on the other side.
7. Stretching the side
Stand with your feet hip width apart and fold your arms over your head. Stand with your body gently on the other side, feeling a deep stretch on the side of your body. Hold for 10-15 seconds and repeat on the other side.
8. Standing quad position
Stand up straight and hold on to the wall or chair if needed. Keep your feet apart from hip width. Go back and hold your left foot with your left hand. Keep your thighs in a line next to each other and your left leg aligned with your hips. Feel yourself stretch your left thigh and hips. Repeat with your right leg.
9. Stretching muscles
Stand up straight and gently bend one knee as if you were going to the seat. Place the opposite leg straight, pointing your toes to the ceiling. Bend forward from your hips to feel a good stretch after your leg is stretched. Hold for 10-15 seconds and repeat with your other leg.
10. Stretch the calf
Putting your hands on the wall for support, step back with one leg and gently push your heel down, feeling comfortable stretching behind your calf. Hold for 10-15 seconds and repeat on your different leg.
Remember to stretch safely
It is important to listen to your body every day and take this expansion at your own pace. Don't be discouraged if you are not very flexible at first. With regular exercise your body should be more relaxed and each day you will be able to achieve that less.
But make yourself comfortable without pain. If you notice any sharp or shooting pain, reduce it completely.
If you are injured, talk to your doctor or physiotherapist first to recommend a stretching procedure designed for you.
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