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  GENERAL INFORMATION ON A SIMPLE & EFFECTIVE
  DAILY STRETCHING ROUTINE
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Perform 5-10 repetitions of each of the stretches 10 times per day.

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(1) Multi Angle Neck Stretch (Assisted)
A very effective stretch for the neck which stretches multiple muscles along the neck.
Place one hand on your head and the other hand behind your back (to stabilise your shoulder). Your hand on your back remains stable while you pull and stretch with the hand on your head as far as comfortable, hold for 3 seconds and then relax. Repeat the stretch in that direction and then make slight adjustments by changing the place of the hand on your head (either towards the face or the back of the head) and stretch again in another direction. You can effectively do this stretch with your hand in 4-6 different positions around the head.



(2) Shoulder Rolls (Shoulder Mobility)
Stand with your arms by your side. Gently roll your shoulders in a circular motion both in a clockwise and anti-clockwise direction for 1-2 minutes in either direction or until you feel your shoulders becoming more free and relaxed.


(3) Shoulder Triceps and Lats Stretch
This is a stretch for the muscles running back of the arm (Triceps) and down one side of your spine (Latissimus Dorsi). Bring 1 arm up above and across the back of the head and with the other had grip the elbow. Pull the arm across the back of the head. Then side-bend the upper the body to get a great overall body and fascia stretch to that side, hold for 3 seconds, and then relax.

(4) Wrist Flexion Stretch (Stretching the Wrist Extensors)
With your arm straight out, elbow extended (straight) gently bend your hand down towards the floor and grasp your fingers with the opposite hand and gently pull your fingers and wrist back towards you, hold for 3 seconds and then relax. This stretch can be modified by gently adjusting each stretch by twisting the wrist outwards and inwards finding more tension in each position.
(5) Wrist Extension Stretch (Stretching the Wrist Flexors)
With your elbow straight bend your wrist and gently pull your fingers backwards (as shown) until you feel a stretch along the bottom of your arm and through your wrist. This stretch can be modified by gently adjusting each stretch by twisting the wrist outwards and inwards finding more tension in each position.


 
 
 
 




























 













































 
 










 

 

 
 
 
 
 

 

 
 
(6) Low Back (Lumbar) Rotation
Lie on your back with your knees up (feet on the floor) and gently rock your knees side to side. Keep both feet on the floor at all times. Perform this exercise for 30-60 seconds.

(7) Floor Flexion Stretch
Lie on the floor, bring your knees up and hold them with your hands. Gently pull your knees close to your chest (you should feel a stretch through your upper and lower back). You can gently lift your neck to increase the stretch. 


(8) Back Arch Stretch (Cat Stretch)
Start in a normal all fours position on the floor. Gently arch your back up as comfortable as permitted, hold for 3 seconds and then back down again. Perform 10 repetitions, three times per day.

(9) Low Back Extension
Lie on your front resting on your forearms. Gently bring your head back, lift your upper back with your elbows at right angles and arch through your low back, hold for 3 seconds and then return to the start position.


(10) Hip Stretch Assisted (Gluteal Stretch)
Your gluteal muscles work in many different directions so they need to be stretched in many different directions. Lie on the floor and gripping your knee with one hand and stretching your hip across your body as far as comfortable, hold for 3 seconds and then relax. You can gently place your hip in different angles and feel a different stretch each time.


(11) Hamstring Stretch with Leg Up on Bench Lean Forward
Stand with 1 leg resting on a bench in front of you at a height slightly lower than your hips. Gently lean forward and feel for a stretch through your hamstrings, hold for 3 seconds and then relax. You can adjust this stretch by reaching in multiple directions in front of you.


(12) Seated Groin Stretch (Pectineus and Adductor Stretch)
Sit on the floor with the soles of your feet placed together. Place your elbows on your knees and gently push them down so you feel a stretch in your groin area, hold for 3 seconds and then relax. This stretch is adjusted by bringing your heels toward or away from your body. Do not lean forward during this stretch as it places abnormal pressure through your low back.



(13) Deep Hip Flexor Stretch (Psoas Stretch)
Place 1 knee on the ground and the other knee flexed to 90 degrees. Keep your body upright with your shoulders in line with your hips. Gently lean forward whilst keeping you head up and feel for a stretch in your deep pelvis, hold for 3 seconds and then relax.

Note: You can make slight adjustments to this stretch by raising your arm (on the side of the knee on the floor) over your head and bending away from that side.




(14) Calf Stretch (Gastrocnemius Stretch) Standing
Standing stretch against a wall. Keep your feet straight (with a slight angle outwards) and lean forwards where you should feel a stretch at the back of your leg (remember to keep your back foot flat on the floor and straight), hold for 3 seconds and the relax. Perform 10 repetitions, three times per day.