Practice of Stretching Exercises:

1. STRETCHING – Neck Muscles - Front Bending

2. STRETCHING – Neck Muscles - Back Bending

 3. STRETCHING – Neck Muscles –
Left Side Bending

4. STRETCHING – Neck Muscles –

Right Side Bending

5. STRETCHING – Neck Muscles –

Turning Left Side

6. STRETCHING – Neck Muscles –

Turning Right Side

7. STRETCHING – Shoulder Muscles – Upward

8. STRETCHING – Shoulder
Muscles - Front

9. STRETCHING – Shoulder
Muscles - Back
RAISING OF SHOULDER BLADES
OR MUSCLES

Pay attention to the raising or

pushing the shoulder blades
upwards, as far as possible, and
hold those muscles stretched.

PUSHING SHOULDER BLADES

OR MUSCLES FORWARD

1. Pay attention to the pushing

of shoulder blades forward,
as much as possible.
2. Make sure that the elbows of
both the hands remain
touched with the body (at the
third rib/side of the chest).
3. Ensure that the palms
remain faced forward, and
those must remain close to
the body.
 10. STRETCHING – Deltoid
Muscles (Left)
11. STRETCHING – Deltoid
Muscles (Right)

STRETCHING OF DELTOID
MUSCLE

1. Pay Attention to the

placement of the opposite
hand (fingers must be close
to the nose).
2. Make sure that the opposite
hand puts enough pressure
on the elbow and triceps of
the stretched hand.
3. Ensure the effect of
stretching in the Deltoid
muscle.

12.STRETCHING – Biceps & Forearm Muscles (Left)

13.STRETCHING – Biceps & Forearm Muscles (Right)
14.STRETCHING – Triceps (Left)
15.STRETCHING – Triceps (Right)
 STRETCHING OF BICEPS +
FOREARM MUSCLES

Ensure the effect of

stretching in the Bicep
muscles

Effect of stretching on
the forearm muscles

Make sure of the

holding of the palm
and fingers like this

STRETCHING OF TRICEPS MUSCLES

Perfect
Close to If you cannot hold or
Perfect touch fingers, you can
do it in this way

16. STRETCHING – Abdominal Muscles -

External Obliques Muscles – Left Side Bending

17. STRETCHING – Abdominal Muscles -

External Obliques Muscles – Right Side Bending
 STRETCHING OF
ABDOMINAL MUSCLE
(LEFT-HAND SIDE)

1. Pay attention to the

bending of the body
toward left side, as much
as possible.
2. Make sure that the fingers
of right hand touch the
outer portion of the right
foot.
3. Ensure that the left-hand
remains straight upward,
and your head must
remain turned toward the
fingers of left-hand, while
eyes remain fixated at the
fingers.

18. Stretching – Quadricep Muscles – (Left)

19. Stretching – Quadricep Muscles – (Right)

 STRETCHING OF
QUADRICEP MUSCLES
(RIGHT-HAND SIDE)

1. Pay attention to the holding

of the tip of the toe of the
right foot, and pull that
towards the hip, as much as
possible.
2. Make sure that the heel of
the right foot touches the
outer portion of the right-
hand side of the hip.
3. Ensure that the body
remains straight, and you
feel optimal stretch at the
quadricep muscles of your
right leg.

STRETCHING OF

20. STRETCHING – Hamstring Muscles – (Left)

21. STRETCHING – Hamstring Muscles –

(Right)
HAMSTRING MUSCLES (LEFT-HAND SIDE)

1. Pay attention to the bending

of the upper torso or the
body downward, as much as
possible.
2. Make sure that the fingers of
the hands touch the toe of
the left foot.
3. Ensure that the head
remains within the gap of
hands, and your head
remains close to the knee of
the left leg, while the optimal
stretch is felt at the
hamstring muscles of the left
leg.

22.STRETCHING – Calf Muscles – Gastrocnemius; Soleus; Achilles Tendon - Left Leg

23.STRETCHING – Calf Muscles – Gastrocnemius; Soleus; Achilles Tendon - Right Leg

STRETCHING OF THE CALF
MUSCLE (RIGHT)

1. Pay attention to the

placement of both the feet
toward the side, where you
are facing.
2. Make sure that the knee of
the right leg does not bend,
and the heel of the right
foot remain touched with
the floor. You also need to
touch the heel of the front
foot, on floor.
3. Ensure that the upper torso
or the upper part of the
body remains straight, and
your head remains straight.

PLANK OR CORE
STRENGTHENING
EXERCISE (for
SWISS BALL)

1. Pay attention to the holding

of the body like an
abdominal bridge, as long as
possible.
2. Make sure that the only the
elbows and the feet remain
touched at the ground or the
surface, while the abdominal
portion (waist) remains held
upward, parallel to the
ground.
PLANK OR CORE
STRENGTHENING
EXERCISE (for the AB-
ROLLER)

1. Pay attention to the

holding of the body like
an abdominal bridge, as
long as possible.
2. Make sure that the only
the knees remain
grounded and the hands
slide forward on the
ground or the surface, for
the impact of AB-
ROLLING activity.

ALTERNATIVE TO
PLANK OR CORE
STRENGTHENING
EXERCISE (for SWISS
BALL)

FOR THOSE WHO HAVE

ABDOMINAL
INJURIES/SURGERIES OR
LOW BACK PROBLEMS
INJURIES/SURGERIES
1. Pay attention to the holding
of the body like an
abdominal bridge, as long as
possible.
2. Make sure that the only the
elbows remain on the chair
and the feet remain touched
at the ground or the surface.
ALTERNATIVE TO PLANK
OR CORE
STRENGTHENING
EXERCISE (for the AB-
ROLLER)

FOR THOSE WHO HAVE

ABDOMINAL
INJURIES/SURGERIES OR
LOW BACK PROBLEMS
INJURIES/SURGERIES
1. Pay attention to the holding of
the body like an abdominal
bridge, as long as possible.
2. Make sure that the only the
feet remain grounded and the
hands slide forward on the wall
or the surface, for the impact
of AB-ROLLING activity. (BE
CAREFUL, PLACE YOUR
FEET, UPTO YOUR LIMIT).