1. Seated Chest Stretch
Sit upright on the front of a chair or bench. Keep your feet flat on the floor. Place your hands at your sides on the chair. Contract your core, push from your heels and arms, and arch your back to lift your seat off of the chair. Maintain good alignment with your head, shoulders, hips, and knees. Hold this position for 5 seconds. Relax and repeat the movement.
Seated Chest Stretch
Start with 1 set of 2 repetitions, holding for 5 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch the muscles in your chest area.
2. Seated Overhead Reach
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Contract your core, extend one arm overhead, then bend your upper body to the side. Hold this position for 5 seconds. Relax and repeat the movement on the opposite side.
Seated Overhead Reach
Start with 1 set of 2 repetitions on each side, holding for 5 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch your latissimus dorsi.
3. Seated Hip Flexor Stretch
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Looking for a stretch in front of the hip, position one-half of your seat on the chair. Keep one knee bent at a 90-degree angle, and bend your other knee to lower your knee towards the ground. Engage your core and extend one arm overhead. Hold this position for 5 seconds. Relax and repeat the movement on the opposite side.
Seated Hip Flexor Stretch
Start with 1 set of 2 repetitions, holding for 5 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to target the hip flexors.
4. Gentle Neck Stretch
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Looking for a light stretch along the side of your neck, drop your ear towards your shoulder. Hold this position for 5 seconds. Relax and repeat the movement on the opposite side.
Gentle Neck Stretch
Start with 1 set of 2 repetitions on each side, holding for 5 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch the neck muscles.
5. T- Back Stretch
Begin in an upright sitting position with your feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Hinge through your hips to bend your upper body forward, lowering your arms down. Contract your core and pull your arms back in a rowing motion, keeping your elbows 30 to 45 degrees away from your body. Lean back and pivot through your elbows, extending your arms overhead. Return to the starting position and repeat the movement.
T- Back Stretch
Start with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to target the muscles around your back, the latissimus dorsi, and rhomboids.
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