1. Back Of The Neck
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While standing or sitting, put your chin to your chest and relax your head and place your hands behind your neck.
Try lifting your head while pulling your neck down with your hands for about 20 seconds.
This stretch will make your neck feel longer, which can help improve posture.
2. Side Of The Neck
Start this stretch by placing your right ear on your right shoulder.
Using your right index finger, push your chin back, giving yourself a double chin.
By doing so, you’ll get a good stretch in the side of your neck. Hold it for 30 to 60 seconds before switching sides and repeating the steps.
And now, it’s time to stretch some super fancy muscles.
3. Splenius Wapitis And Cervicis
These muscles are located in the back of your neck. To stretch them, you want to start by pointing your nose toward your right armpit. Place your right hand on the back of your head, bringing your nose downward naturally, using the weight of your arm. You will feel a good stretch on the left side of the back of your neck. Hold this for about 30 seconds before switching sides.
While standing, grasp your hands together at your lower back, facing your palms outward. Bring your elbows together toward the front of your body, leaning forward to round your spine. Continue leaning forward to really feel that stretch. Hold it for 30-60 seconds, repeat if you’d like, resting for a minute in between.
5. Upper And Middle Back
Stand with your legs spread apart. Bend forward, placing your hands on the ground in front of you. Take your right hand and put it behind your head. Move your right elbow toward the ceiling, tilting your chest upward. Try touching your left arm with your right elbow. Repeat this about 10 times before switching sides.
Next, stretch your chest by doing the following moves.
While standing, stretch your arms straight out on either side of you, keeping your palms facing forward and your fingers apart. While in this position, reach your arms behind you. If you want more of a stretch, try bending your wrists back — you should start to feel a slight tingle in your hands — this is normal and means you’re doing it right.
Lie down on your back with your arms out to the side. Try to bring your right foot to your left hand. Hold it for a few seconds before switching legs. Repeat five times on each leg, trying to bring your foot closer to your hand each time. Roll over on to your stomach and attempt the same movement.
8. Back Of The Hips
Lie on your back with your knees bent and your feet on the ground. Cross one leg, putting your right ankle on your left knee. Grab on to your left thigh and draw your leg in toward your chest, pulling until you feel a good stretch. Hold this for 30 to 60 seconds before switching legs.
Time to get your hips involved.
9. Hips And More
Put your right leg forward as if you’re going to do a lunge. Place your left hand on the floor next to your right foot and put your right shoulder up against your right knee. Straighten your left leg out behind you and hold for five seconds. For an additional stretch, rotate your chest toward the ceiling reaching your right hand behind you. Keep your right knee aligned with your right hip to take full advantage of this stretch.
Stand with your feet shoulder-distance apart. Squat down as low as you can. Hold on to your feet by the back of your heels and hold that position for three seconds. Slowly straighten your legs as much as you can, keeping your back flat. Hold this for 10 seconds. Repeat three to five times.