Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011. Print.
If you find a particular stretch difficult to perform, start with the stretches
that are more comfortable for you, and return to the more difficult stretches
when your flexibility has improved.
Remember to always follow The Rules for Safe Stretching in chapter 5, and
if you have any pre-existing injuries or ailments please consult a sports
doctor or physical therapist before attempting any of the following stretches.Discontinue any exercise that causes pain or severe discomfort and consult a medical expert.
A01 – Lateral Neck Stretch: Look forward while keeping your head up. Slowly
move your ear towards your shoulder while keeping your hands behind your
A02 – Rotating Neck Stretch: Stand upright while keeping your shoulders still
and your head up, then slowly rotate your chin towards your shoulder.
A03 – Forward Flexion Neck Stretch: Stand upright and let your chin fall forward
towards your chest. Relax your shoulders and keep your hands by your side.
A04 – Diagonal Flexion Neck Stretch: Stand upright and let your chin fall forward
towards your chest. Then gently lean your head to one side.
A05 – Neck Extension Stretch: Stand upright and lift your head, looking upwards
as if trying to point up with your chin. Relax your shoulders and keep your
hands by your side.
A06 – Neck Protraction Stretch: While looking straight ahead, push your head
forward by sticking your chin out.
A07 – Sitting Neck Flexion Stretch: While sitting on a chair, cross your arms and
hold onto the chair between your legs. Let your head fall forward and then
A08 – Parallel Arm Shoulder Stretch: Stand upright and place one arm across your
body. Keep your arm parallel to the ground and pull your elbow towards
A09 – Bent Arm Shoulder Stretch: Stand upright and place one arm across your
body. Bend your arm at 90 degrees and pull your elbow towards your body.
A10 – Wrap-around Shoulder Stretch: Stand upright and wrap your arms around
your shoulders as if hugging yourself. Pull your shoulders back.
A11 – Cross-over Shoulder Stretch: Stand with your knees bent. Cross your arms
over and grab the back of your knees, then start to rise upwards until you
feel tension in your upper back and shoulders.
A12 – Reaching-up Shoulder Stretch: Place one hand behind your back and then
reach up between your shoulder blades.
A13 – Elbow-out Rotator Stretch: Stand with your hand behind the middle of your
back and your elbow pointing out. Reach over with your other hand and
gently pull your elbow forward.
A14 – Arm-up Rotator Stretch: Stand with your arm out and your forearm
pointing upwards at 90 degrees. Place a broom stick in your hand and
behind your elbow. With your other hand pull the bottom of the broom stick
A15 – Arm-down Rotator Stretch: Stand with your arm out and your forearm
pointing downwards at 90 degrees. Place a broom stick in your hand and
behind your elbow. With your other hand pull the top of the broom stick
A16 – Reverse Shoulder Stretch: Stand upright and clasp your hands together
behind your back. Keep your arms straight and slowly lift your hands
A17 – Assisted Reverse Shoulder Stretch: Stand upright with your back towards a
table or bench and place your hands on the edge of the table or bench. Keep
your arms straight and slowly lower your entire body.