If you don’t now how to stretch properly, when to stretch and why to stretch, read stretching for better fitness before you start.
1. Triceps stretch
2. Chest and hamstring stretch sitting on ball
3.Groin and hamstring stretch sitting on ball
Keep your back straight when you lean forward.
4. Hamstring stretch sitting on ball
Keep your back straight when you lean forward.
5. Front upper torso – abs, chest stretch on ball
Relax while maintaining these position
6. Side stretch on ball
7. Back stretch on ball
8. Quadriceps stretch on ball
9. Healthy shoulders stretch
Repeat these stretch for both sides
10. Torso – abs stretch sitting on the ball
11. Standing biceps and chest stretch
Lean against support until you feel stretch, than hold.
12. Standing shoulder stretch
Keep your elbow extended while stretching. Support your elbow with your other hand and try to bring shoulder as close as you can toward your elbow.
13. Back stretch on the floor against ball
14. Groin, hamstring and back stretch against ball
15. Calf stretch
16. Quadriceps stretch on the ball
You knee should be pointed toward the floor. Hold on to the support.
17. Hip stretch on chair
Push your knee down with your hand until you feel the stretch
18. Sitting chest and back stretch
19. Sitting hamstring stretch – one leg on table.
Keep your back straight while holding these position
20. Sitting hamstring stretch – both legs on the table
Keep your back straight while holding these stretch
21. Standing quadriceps stretch
