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Pathf 2

The document provides a series of stretching exercises aimed at improving flexibility and relieving tension in various muscle groups. Each exercise includes specific instructions on execution and recommended hold durations. The stretches target the neck, shoulders, triceps, hamstrings, quadriceps, upper body, and spine.

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dupingayvloisel
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7 views3 pages

Pathf 2

The document provides a series of stretching exercises aimed at improving flexibility and relieving tension in various muscle groups. Each exercise includes specific instructions on execution and recommended hold durations. The stretches target the neck, shoulders, triceps, hamstrings, quadriceps, upper body, and spine.

Uploaded by

dupingayvloisel
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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1.

Neck Stretch:

Stand tall, feet shoulder-width apart.

Tilt your head to the right, bringing your ear towards your shoulder.

Hold for 15 seconds, then switch sides,

2.

Shoulder Stretch:

• Bring your right arm across your chest,

Use your left hand to gently pull the right arm closer to your body,

Hold for 15 seconds, then switch arms.

3.

Triceps Stretch:

Raise your left arm overhead and bend the elbow, bringing the hand down behind your neck

Use your right hand to gently push down on the left elbow.

Hold for 15 seconds, then switch arms.

4.

Standing Hamstring Stretch:

. Stand straight and extend your right leg forward, heel on the ground • Bend your left knee slightly and
lean forward, reaching towards your toes

Hold for 20 seconds, then switch legs,

5.

Quadriceps Stretch:
• Stand upright and hold onto a wall for balance,

• Bend your left knee and grab your left ankle with your left hand.

Pull the foot towards your glutes while keeping knees together. Hold for 30 seconds, then switch legs,

1.Upper Body Stretch . Duration: 30 seconds per side.

Execution:

Stand or sit up straight and interlace your fingers.

Raise your arms overhead and gently lean back, keeping your spine straight

Cross your left arm over your right,turning your palms to face each other, and stretch upwards. Repeat
on the opposite side 1 2

2. Seated Forward Bend

Duration: Hold for up to 1 minute

Execution:

Sit with your legs extended in front of you.

Inhale and lift your arms overhead. Exhale as you hinge at the hips to fold forward, reaching toward your
feet or shins. Hold the position breathing deeply 1 2

3. Knee-to-Chest Pose

Duration: Hold for up to 1 minute per side

Execution:

Lie on your back and draw one knee toward your chest, interlacing fingers around your shin.
4. Standing Quad Stretch • Duration: Hold for 30 seconds per side

Execution:

Stand tall with your feet hip- width apart.

• Bend your right knee and bring your heel toward your glutes. • Grasp your right ankle with your right
hand, keeping your knees close together. • Push your hips slightly forward to deepen the stretch. Hold,
then switch sides,

5. Supine Spinal Twist

Duration: Hold for 30 seconds per side

Execution:

Lie on your back and draw both knees toward your chest.

Extend your arms out to the sides in a T-position

Lower both knees to one side while keeping shoulders flat on the ground. Turn your head in the
opposite direction for a deeper twist.

Hold this position, breathing deeply, then switch sides.

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