13. Lateral Shoulder Stretch Targeted muscles: Side Deltoid.

13. Lateral Shoulder Stretch

Targeted muscles: Side Deltoid.

Performed in a standing position. First, pack your shoulders down and back. Then lift your arm up and across your chest. Apply pressure to your arm to increase the stretch on your shoulder. Switch.

14. Standing Assisted Neck Flexion Stretch

Targeted muscles: Trapezius Muscle.

Performed in a standing position. First, put your feet together. With your spine long, slowly sit your hips back, rounding your upper back. Assist the stretch by wrapping your hands up and around your head and gently pulling forward, tucking your chin to your chest.

15. Lat Stretch with Spinal Traction

Targeted muscles: Latissimus Dorsi.

Performed on a bar. Take a firm grip on the bar with your hands extended upwards and slightly open. Slowly lift your feet off the ground. The stretch should be felt in your lats and chest. Taking your feet off the ground will result in slight feeling of traction in your lumbar spine.  You should avoid this stretch if you have injury and/or have impingement of the shoulder.

16. Lat Stretch at the Wall

Targeted muscles: Latissimus Dorsi.

In a standing position place both hands on the corner of a wall or post.  Keep your spine long and slowly push your hips out to the side. People with lower back problems should avoid this stretch.

17. Child’s Pose

Targeted muscles: Latissimus Dorsi.

Kneel down on hands and knees. Slowly bring your hips back until your forehead touches the floor.  With your hands extended in front of you, relax the back muscles leaning on the forehead. If you have any difficulties, slightly open your knees, getting a better stretch in your hips. With your upper back in a shape of an arch, rotate your shoulders stretching your lats and chest muscles.

18. Standing Calf Stretch

Targeted muscles: Soleus and Gastrocnemius.

Performed on a rack or on the edge of a stair step. Gently rotate your ankles in and out. Feel the stretch in the calf muscles.

19. Front Split

Targeted muscles: Psoas and Hamstring.

Classified as an advanced stretch. Not advisable for beginners and should be not be taken lightly by anyone, especially if one has any hip problems. Position your body in a kneeling lunge. Place one foot in front of you, and the other behind. Start gently sliding down as far as you can go. A support of a chair can help in the beginning, until your hip flexors and hamstrings release.

20. Seated Forward Fold / Seated Toe Touch

Targeted muscles: Hamstrings and Calfs.

Sit into your seat bones and extend the legs forward. Move your hands towards the toes until you can touch them. Pinch the tows with your fingers and hold. If necessary, bend your knees. By repeating this stretch, your flexibility will improve, and straighten fully eventually. It is crucial to keep the spine as straight as possible. Another variation of this stretch involves lying on the back with feet going up the wall.

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article originally  : fitnessandpower.com