11.Half Kneeling Quad / Hip Flexor Stretch
Targeted Muscles — The Psoas and The Quadriceps
This movement is an effective way to stretch the often neglected upper thigh and front hip. To do the Half-Kneeling Hip and Quad Stretch, set up half-kneeling with your right leg back. It is best to do this with a wall or bench in front of you to help you balance. Then reach back and grab your right foot/ankle with your right hand and pull it in toward your butt. In the half-kneeling position with your heel pulled in and the wall to balance you, rock forward and backward, pressing the hip forward to increase the stretch down your quad. Then relax back out of it and repeat.
Below video will show you how to do a Half Kneeling Quad / Hip Flexor Stretch.
12.Forearm Extensor Stretch
Targeted Muscles — Forearm Extensor
Forearm Stretches can maintain a balance between the length of the flexors and the extensors. Maintain mobility of tendons within and around the wrist and forearm.
Start by packing your shoulder down and back, then externally rotate the shoulder for the optimal position to stretch the forearm muscle. Once in this position apply pressure to your opposite hand to begin the stretch. You can progress this stretch by touching the tips of your fingers together in a tea cup shape. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
Below video will show you how to do Forearm Extensor Stretch
13.Lateral Shoulder Stretch
Targeted Muscles — Side Deltoid
Shoulder stretches are necessary to maintain a balance among the muscles around the shoulders and upper back.
Stand or sitting on a chair and with your right arm extended and holding your right elbow with your left hand, slowly pull it across your chest until you feel a gentle stretch in your shoulder. Hold for 20-30 seconds then switch sides.
14.Standing Assisted Neck Flexion Stretch
Targeted Muscles –Trapezius Muscle
Start by standing with you feet together. Keeping your spine long, slowly sit your hips back and round your upper back, tucking your chin to your chest at the same time. Hold for 20-30 seconds, Repeat 2 to 4 times.
