Scalene muscle (neck muscles) stretch

In a sitting position, keep your torso straight and level

Lean to one side to feel the stretch on the opposite side of the neck.

Gently rotate your head up or down to stretch the other scalene.

Hold for 30-60 seconds and relax.  Repeat on opposite side

 

Pectoralis major muscle (chest muscle) stretch

Place one arm against a door frame parallel to your torso

Gently lean your torso away from the door frame to feel the stretch

Hold for 30-60 seconds and relax. Repeat on opposite side

 

Levator Scapulae (shoulder/neck muscle) stretch

In a sitting position, keep your torso straight and level

Gently rotate your head to the right or left and bring your chin down towards your chest (your nose should be pointing to your armpit)

You should feel the stretch on the opposite side of your shoulders and neck

Hold for 30-60 seconds and relax.  Repeat on opposite side

 

Upper trapezius (shoulder/neck muscle) stretch

In a sitting positon, keep your torso straight and level

Slightly tilt your head forwards or backwards.  Slowly and gently side bend to the right or left.

You should feel the stretch on the opposite side of your neck and shoulders

*while side bending, make sure to keep your shoulders level*

Hold for 30-60 seconds and relax.  Repeat on opposite side

 

Gastrocnemius (calf muscle) stretch

Standing arms length away from a stable wall, with your legs at shoulder’s width.

Use both arms to lightly support your body as you move one leg behind the other.

Slowly shift your weight to the leg behind you.

You should feel the stretch on the leg that is behind you

Hold for 30-60 seconds and relax.  Repeat on opposite side

 

*Soleus (deeper calf muscle) stretch

Similar to the calf muscle stretch; to stretch the soleus, simply bend the knee.

You should feel the stretch deeper into the calf area.

Hold for 30-60 seconds and relax.  Repeat on opposite side

 

Psoas (hip flexor muscle) stretch

On a bended knee; take a small extra step forward with the forward leg

Slowly lower your pelvis to the floor

Hold for 30-60 seconds and relax.  Repeat on opposite side

*do not bounce on this stretch and be close to a table or wall for support*

 

Piriformus (hip rotator) stretch

In a sitting position, place one ankle over the opposite knee (so you’re crossed legged)

Slowly and gently lean forward

Hold for 30-60 seconds and relax.  Repeat on opposite side