Wall Stretch
Wall StretchFind a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex.Hold for about 10-15 seconds, then alternate with your other foot.You can also do this stretch using a curb or step and hanging your heels off the ledge.
Stretch of the Month
Tennis Elbow Stretch. Begin this exercise by keeping your elbow straight. Slowly bend your wrist down using your other hand until you feel a mild to moderate stretch pain free. Hold for 15 seconds and repeat 4 times.
Arm Chest Stretch
Stand with your arm extended to the rear and parallel to the ground. (Or for a variation, bend your elbow to 90 degrees.) Hold on to an immovable object and then turn your shoulders and body away from your outstretched arm.Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.
Core Stability – Hip Flexor Stretch
Kneel with affected knee on the ground, same side arm goes back causing pelvis (hips) to shift forward, and back to extend. Hold for 20- 30 seconds. Repeat 3 times.
Lower Leg Stretch
The peroneal muscles run down the outside of the lower leg and are difficult to stretch and so often neglected in a stretching routine. Sit in a chair with one ankle resting on the other knee. With your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert). Hold for between 10 and 30 seconds
Chin Tuck Stretch
This gentle stretch can help alleviate the aches associated with tight muscles around the neck and upper back. This can be done first thing in the morning, as well as during breaks at work to help minimise tightness and decrease the potential of tension related headaches.
Finger Stretch
Rubber band exercises are a great way for strengthening the finger extensor muscles; 1. Place a rubber band around your fingers and thumb. 2. Gently spreads your fingers apart as far as possible. 3. Relax your fingers, then repeat 10 times. 4. This can be done on all fingers at once, or between two individual fingers.
Lower Back Stretch
After partying in heels’ ease tension in your lower back with a simple twist. 1. Lie down on the ground. 2. Close your eyes and breathe deeply as you bend your knees and plant your feet on the ground, hip-width apart. 3. Drop your knees to the left as you gently turn your head to the right. 4. Hold for two minutes. 5. Then drop your knees to the right, and turn your head to the left. Hold for two minutes
Shoulder circles
While seated or standing, rotate your shoulders backward and down in the largest circle you can make. This opens the chest, counteracting the rounded shoulders that are common among pregnant women.
ITB Stretch
Stretching the ITB is slightly different from stretching other muscles, as the ITB is a thick, fibrous band rather than an elastic muscle.
