Useful Stretches

Stretching exercises are great. We will provide you a list catering for your needs.

Below are some great ideas for stretches that can be done everyday!

Upper limb stretches

Upper Trapezius Stretch

1. Put one arm behind your back as shown
2. Using the other hand gently pull your head in the opposite direction , you should feel a
   gentle stretch over your trapes
3. Hold gently for 1 minute, and repeat for the other side.

Tricep Stretch

1. Start the position as shown
2. Gently pull the arm down your back feeling for the stretch
3. Hold gently for 1 minute

Rhomboid Stretch

• Start in the position as shown
• Gently hold the stretch for 1 minute

Pec Stretch

1. Start in the position as shown
2. Gently turn your body away from the arm feeling for the stretch in the chest
3. Hold gently for 1 minute

Lower limb stretches

Hamstring Stretch

1. Start in the position as shown
2. Gently reach down and stretch gently
3. Hold for 1 minute

Quadriceps Stretch

1. Start in position as shown
2. Gently stretch and hold for 1 minute

Calf Stretch

1. Start in position as shown
2. Gently lean forward and feel for the stretch
3. Hold for 1 minute

ITB stretch

1. Start in position as shown
2. Gently lean towards the wall and feel for the stretch
3. Hold gently for 1 minute

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