15. Lat Stretch with Spinal Traction
Targeted Muscles –Latissimus Dorsi.
Start by taking a firm grip on bar, then slowly lift your feet off the ground. You should feel a stretch in your lats and chest. Avoid this stretch if you have recently injured your shoulder.
16.Lat Stretch at the Wall
Targeted Muscles –Latissimus Dorsi
place both hands on the corner of a wall or bar. Keep your spine long while slowly pushing your hips out to the side. Avoid this stretch if you have lower back problems.
17.Child’s Pose
Targeted Muscles — Latissimus Dorsi.
Child’s Pose helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passive stretching the muscles of the back torso.
Start in a kneeling position. Drop your butt toward your heels as you stretch the rest of your body down and forward until your forehead is on the floor. Arch your upper back and rotate your shoulders to stretch your lats and chest muscles. If you have knee problems, lower yourself into this pose with extra care.
Below video will show you how to do child’s pose.
18.Standing Calf Stretch
Targeted Muscles –Soleus and Gastrocnemius.
Calf stretches can really help reduce knee pain and improve flexibility. You can perform this stretch on a rack or on the edge of a stair step. Lightly rotate your ankles internally and externally to actively stretch the calf muscles.
19. Front Split
Targeted Muscles –Psoas and Hamstring.
The front split is focused on one leg extending to the front and the other behind. The ability to sit in split positions will greatly improve lower body flexibility and increase maximum extension. This is an advanced stretch, proceed with caution if you have any hip problems.
If you are a beginner, below video will show you some tips for doing a front split.
20. Seated Forward Fold / Seated Toe Touch
Targeted Muscles –Hamstrings and Calfs.
Sit with your legs straight and your arms extended over your head. Bend your upper body and reach for your toes, extending your arms as far as possible; hold the stretch for 4 to 6 seconds and return to the starting position. If you have back problems keep the spine as straight as possible. You can also perform this stretch lying on your back with your feet up a wall. Repeat the movement for the desired number of repetitions.
Below video will give you some tips on doing this stretch.
21. Single Leg Forward Bend
Targeted Muscles –Hamstrings.
Start this position with one foot in front of the other. Bring your hands to your hips and while keeping the back straight, begin to bend from the hips.
22. Deep Squat
Targeted Muscles –Glutes.
Deep squats increase stability in the lower back and improve flexibility. Start by standing with your feet shoulder width apart then slowly lower yourself into the deep squat. Once in position bring your arms inside your legs and lightly apply pressure to the inside of your knees, sitting into the hips and heels. If you cannot do this, find something to hold on to, like a doorway, or hold a light weight out in front of you for balance.
