Body & Mind Training Center

Stretching Exercises :

Here is a list of stretches for the entire body and related injuries that we are going to study one by one


Neck Stretches :

Lateral Neck Flexion

Forward Neck Flexion

Neck Rotation



Shoulder Stretches :

Anterior Shoulder Stretch

Anterior Shoulder Stretch II

Posterior Shoulder Stretch

Posterior Shoulder Stretch II

Supraspinatus Stretch

External Rotation Stretch

Internal Rotation Stretch



Arm Stretches :

Wrist Flexor Stretch

Wrist Extensor Stretch

Tennis Elbow Stretch

Triceps Stretch

Biceps Stretch



Chest Stretches :

Chest Stretch

Chest stretch with a partner



Back Stretches :

Lower Back Stretch

Latissimus Dorsi Stretch

Latissimus Dorsi Stretch II

Back Arch Stretch

Back Slump Stretch

Rotation Stretch



Stomach Stretches :

Abdominal Stretch

Side Stretch



Hips & Groin :

Gluteus Maximus Stretch

Outer Hip Stretch

Standing Outer Hip Stretch

Piriformis Stretch

Gluteal Stretch

Short Adductor Stretch

Long Adductor Stretch

Standing Groin Stretch

Hip Flexor Stretch

Lateral Neck Flexion :

Teaching Points :

Look straight forward and do not let the chin drop down
Move your ear towards the shoulder
Don't let your shoulder lift up
Hold for between 10 and 30 seconds

Variations :

When stretching the right side, further the stretch by using the left hand to apply gentle pressure to the right side of the head
Muscles Stretched

Upper fibres of Trapezius
Levator Scapulae


Related Injuries :

Tight muscles in the upper back and neck

Forward Neck Flexion :

Teaching Points :

Start facing straight forwards and with your arms in front of you
Keep the elbows straight and clasp your hands together to stop your shoulders from elevating
Bring your chin down to meet your chest
Hold for between 10 and 30 seconds


Variations :

Perform sitting on a chair and gripping the chair between your legs to keep the shoulders down


Muscles Stretched :

Upper fibres of Trapezius
Splenius muscles
Levator Scapulae


Related Injuries :

Tight muscles in the upper back and neck

Neck Rotation :

Teaching Points:

Start facing straight forwards and with your arms in front of you
Keep the elbows straight and clasp your hands together to stop your shoulders from elevating
Turn your neck so that your chin moves towards your shoulder
Hold for between 10 and 30 seconds


Variations :

When twisting the head, lift the chin slightly upwards to place more emphasis on Sternocleidomastoid


Muscles Stretched :

Upper fibres of Trapezius
Sternocleidomastoid
Splenius


Related Injuries :

Tight muscles in the upper back and neck

Shoulder Stretches


Anterior Shoulder Stretch :

Teaching Points :

Stand upright with the back straight
Clasp your hands behind your back
Slowly lift your hands away from the back and up towards the ceiling
Hold for between 10 and 30 seconds


Variations :

Place the palms of your hands on your lower back
Try to bring your elbows together behind your back


Muscles Stretched :

Anterior Deltoid
Pectoralis minor


Related Injuries :

Deltoid strain

Anterior Shoulder Stretch part II :



Teaching Points:

Place one hand on the top of a doorframe (or something similar if you can't reach)
Keep the elbow straight
Take one step forwards and lean forwards until you can feel a stretch
Hold for between 10 and 30 seconds

Variations :

If you can't quite reach, use the highest point you can reach
Anterior Shoulder Stretch I

Muscles Stretched :

Anterior Deltoid
Pectoralis Minor


Related Injuries :

Deltoid tears