Stretching is important not only for those who actively play sports, but also for those who lead a sedentary lifestyle.
Important note: don’t forget to breathe normally and make sure you don’t feel pain. Hold each position for 10 to 30 seconds.
Neck Front Muscles Stretching
Muscles involved: sternocleidomastoid muscle.
Execution: Put your hands on your hips, straighten your back, and carefully begin to tilt your head back. If you want the stretch to be more intense, place your hands on your forehead and gently pull down.
Neck Side Muscles Stretching
Muscles involved: sternocleidomastoid muscle and upper trapezius.
Execution: sit down, straighten the back, and, with the help of the left hand, tilt the head to the left. Try touching your shoulder with your ear. Repeat the exercise in the other direction.
Muscles involved: Lats.
Execution: Stand on all fours and slowly move your hips back, trying to touch the ground with your forehead.
Muscles involved: external abdominals and abdominal oblique muscles.
Execution: Sit on your heels, place your hands behind your back, and push your hips forward and up. Don’t strain your lower back.
Pectoral Muscles Stretching
Muscles involved: pectoral and back muscles.
Execution: straighten with the face towards the wall. Place your hand on the wall and slowly walk away from it. Repeat with the other hand.
Pelvic Muscles Stretching
Muscles involved: adductors and hamstrings.
Execution: Sit on the floor and stretch your legs. Don’t bend your knees and keep your legs on the floor. Lean forward by sliding your arms over your shins and roll your upper body back.
Shoulder Side Stretching
Muscles involved: lateral deltoids.
Execution: Stretch your arm across your body and press lightly with your other hand to intensify the stretch. Repeat the exercise with the other arm.
Neck Back Muscles Stretching
Muscles involved: traps.
Execution: Stand with your legs together. Slowly push your hips back and, with the help of your hands, tilt your head forward. Try to touch your chest with your chin.