The first things first: Be seated with some good posture. Doing that will help you do these stretches correctly.
Posture
You should keep your chin back and also down so therefore your neck will be aligned with the rest oft he spine.
Neck rotation
You should start with some neck rotations but be sure to hold each side
for 30 to 60 seconds. This applies to all stretches. In a slow way turn
your head to your right and hold. Then face forward and then repeat tot
he left.
Neck tilt
For this one, make sure to pull your left arm down toward the floor, by
holding onto the chair or just pulling down. You should tilt your neck
tot he right side and drape your right arm over your head near the left
ear, then switch the sides and repeat.
Trunk rotation
By keeping your posture solid, move through your trunk rotations, again
holding 30 to 60 seconds. Your should look over your shoulder with your
arms being crossed, and rotate to your right. Then face forward and
repeat tot he left.
Hyper-extension
To do this pose, a little bit of-bend is all you need. It is actually
enough to stretch out your spine without going too far. Go a little bit
back and bend to stretch the spine.
Trunk lateral flexion
The trunk lateral flexion will give the sides of your torso a great
stretch. You should bend tot he side while reaching the opposite side
hand in a diagonal way above your head. Then repeat on the other side.
Fold over
So now, it is time for a simple spine-stretching fold. Yous hall bend
over in the chair, making sure the neck is on the safe position and also
not hurting you.
Back-scratch stretch
For this one, make sure the top palm is facing towards your body while the bottom palm faces out.
Quad stretch
By staying vertical, go in the classic quad stretch. While grabbing the
top of the foot bend your knee so it will be extending straight towards
the floor, then switch the foot and repeat on the other side.
Heel chord
For this one, you should feel your back leg’s muscles feeling the
stretch, especially along the calf. While keeping your big toe on the
wall and your both feet firmly planted, you should bend your front knee
towards the wall. Thank switch legs and repeat.
Hip flexor
So now, take a mat and lie down. Your other leg shall remain firmly on
the ground. With your one leg straight, bring the opposite knee to your
chest. Switch the legs and repeat.
Leg extension
In case you have an elastic strap, you should use it for this
leg-extension stretch to get your leg even higher. While planting one
foot on the ground, extend the other one into the air, best to a 90
degree angle. Then repeat with the other leg.
Piriformis
In order to finish it, you should stretch out the back of your thigh
with this pose. In case the stretch is too intense, bring the uncrossed
leg out farther. While keeping your back and back down , fold the right
ankle over the left thigh right above the knee, and then switch and
repeat.
