Sitting with both feet straight out in front of you, flex your feet with toes pointing to the ceiling. Bend forward from the hips, keeping back and chest aligned, to feel a stretch in the back of the legs. Support your body using your hands on the floor, and hold for 15 seconds. Do 2 reps, 2 times per day.

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Lying on your side, grasp ankle of top leg. Keep knee, hip and shoulder in line. Maintain a pelvic tilt, and squeeze the buttock muscles to extend hip further to feel a stretch in the front of the hip. (do not pull with hand) Hold for 15 seconds, do 2 reps, 2 times per day [...]

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Lying on your stomach, bend one knee up toward buttocks. Grasp the back of the shoe with your hand, or use a towel around the ankle to bring heel toward buttocks. Maintain an abdominal hollow and squeeze the buttocks (pelvic tilt) to feel a stretch in the front of the thigh. Hold for 15 seconds, [...]

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Hold opposite facing chair in front of you with one hand for support. Standing tall, raise one heel toward buttocks (grasp it above the ankle joint). Keep knees level, pelvic tilt and squeeze buttocks to extend hip slightly to feel a stretch in the front of the hips. Hold, relax buttocks and repeat. Hold for [...]

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Lying on back with knees bent and feet flat on the floor, Hug under one knee, and gently pull up toward chest to feel a stretch in the buttocks. Hold for 15 seconds. Do 5 reps, 2 times per day, and repeat on opposite side.

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Prayer Stretch: Stand with palms together and elbows out. Slowly lower wrists until a stretch is felt. Hold for 5 seconds and slowly return to starting position.

Wrist Flexion/Extension: With arm resting on table and hand hanging off the table, bend wrist down until a stretch is felt. Hold for 5 seconds and slowly return to [...]

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Upper Trapezius
The upper trapezius is located in between the neck and the shoulders, which are areas prone to muscle tension and pain.
So, stretching this muscle helps to relieve tightening or pain on the neck and shoulder area.
To stretch left trapezius:
With the right hand grab wrist of the left arm and pull the left arm to [...]

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Stretching your HamstringAre the backs of your legs tight? It is important for the health of your back, hips and knees to keep your hamstrings flexible.

Sit with one leg bent slightly.
Rotate the straight leg inwards and lean forward at the hips reaching for your toes, to feel a stretch under the thigh.
Hold stretch for 30 [...]

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Stretching your Quadratus LumborumTo stretch the Quadratus Lumborum:

Sit on the edge of a chair and lean forward with your back straight and elbows on your knees.
Keeping your weight on your right elbow, raise your left arm over your head and side bend to the right. You should feel a stretch in your left lower side [...]

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The Rhomboid muscles are often overlooked, but they are frequently the cause of upper back pain. The Rhomboids are muscles which have the responsibility for much of the movement of the shoulder blades. Due to the amount the shoulder blades are used daily, the Rhomboids are often overworked and over tired. Stretching these muscles [...]

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