MUSCLES OF BACK
Neck
1. Side Bends
Sit or stand with hands loosely at your sides. Tilt your head sideways. Hold for 5seconds.Switch to other side.
Repeat this for 2-3times.
2.Neck Flexion/Extension
Gently tilt your head forward and backward and feel the stretch. Repeat 2-3times.
Chest
1. Pectoralis major stretch
Place both arms directly behind you against a flat surface with arms parallel to floor. Pull against flat surface until stretch is felt in chest. Repeat 2-3 times.
Abdominals
1.Lying abdominal stretch
Lie on front side and push upper torso upwards with arm until feel stretch. Repeat this for 2-3times.
Lower back
1.Mid back stretch
With hands on the small of the back, slightly until stretch is felt. Repeat this for 2-3 times.
Upper back
1.Latissmus dorsi stretch
Begin by kneeling and extending forward until stretch is felt. Slide hands forward and push buttocks backward. Repeat this for 2-3 times.
Shoulder
1.Cross chest stretch
Pull your left arm across your chest and push on your elbow close to your chest with your right hand. Repeat this for both hands for 2-3times.
Behind the back stretch
1.Stand up and place your left hand on the small of the back. Grab your left hand and pull towards the right side.Repeat on both sides for 2-3 times.
