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The streches below use the contract-relax method. The 3 basic phases of a contract relax stretch are:
1. Move into the initail stretch position, you should feel the muscles start to stretch but it should not be uncomfortable.
2. Contract to muscle being stretched. Use your hand, a stretching strap or the floor to apply resistance. Only use a light force when you contract.
3. Relax and move further into the strecth immediately after you have released the contraction. You should find that you can go further into the stretch.
Neck Side Flexion Stretch
Sit upright with good posture. Grasp the edge of the chair or bench and lean away until your shoulder is depressed. Use the opposite hand to gently pull your head away from the anchored hand. Inhale and gently push your head into your hand for 5 seconds. Exhale and lean away from your anchored shoulder and move your head and neck further away from your shoulder. Hold the stretch for 5 seconds. Perform 3 to 5 sets on each side.
Neck Rotation Stretch
Stand or sit uprigth with good posture. Rotate your head to one side. If you are rotating your head left place your right hand on your cheek. Inhale and gently rotate your head into your hand while keeping your hand firm. Look in the direction that you are rotating your head. Hold for 5 seconds and exhale as you look further into the rotation behind you and rotate your head into the stretch. Make sure you stretch both sides.
Levator Scapulae Stretch
Reach with your left arm as far down between your should blades as is comortable. Look as far as your can to the oposite side. Take a deep breath in and hold for 5 seconds. As you exhale, look downward as far as you can toward your oposite shoulder.
Neck Extension Stretch
Stand or sit upright with good posture, let your head drop towards your chest. Place one hand on the back of your head and the other on your chin. Tuck your chin and stretch the back of your neck by drawing your head toward your chest. Take a deep breath and press your head into your hand, without letting your head move.
Chest Stretches
Pec Major: Place your forearm on the Swiss Ball.
Pec Minor: Place your shoulder on the Swiss Ball.
Rhomboids Stretch
Kneel down in front of a Swiss Ball and place your elbow on your side of it.
Trunk Rotation Stretch
Lie on the ground with your knees bent pointing up at the ceiling and your feet flat on the ground.
Middle Back & Abs Stretch
Always be safe perform this stretch on a non-slip surface.
Obliques Stretch
Carefully roll down onto your side from a sitting position.
Squat Stretch
Squat down in a comfortable stance next to a stable object that you can grab onto.
Lunge
Start from a lunge position resting your knee on the ground.
Waiter's Bow
Stand with your feet parallel and close together.
Hamstrings
Lie on your back with a small roll up towel under your back at the belly button level.
90/90 Hip Stretch
Sit on the floor with both of your legs at 90 degree angles.
Groin Stretch
Start in a kneeling position and spread your knees as fasr apart as you can comfortably.
Swiss Ball Quad Stretch
Start in the sprinter's position, with the leg to be stretched put your foot on the ball.
Calf Stretch
Stand on the edge of a step or platform.
McKenzie Press-up
Lie on your stomach with your hands just outside your shoulders.
IT Band Stretch
Stand next to a wall and step forward of your inside leg, note the position shown below.
