Use It, or Lose It - Stretching Exercises T - Kemp, Milo

USE IT OR LOSE IT
STRETCHING EXERCISES TO REGAIN AND MAINTAIN YOUR OPTIMUM

FLEXIBILITY
MILO KEMP
CONTENTS
Introduction
1. The Warm-Up: Benefits of Stretching That You Are Missing Out On
2. Conditioning: All the Stretches You Will Ever Need to Know
3. Repetitions: Stretching Routines That Make You Recover Faster
4. The Final Push: Stretching Routines to Optimize Your Workouts
5. The Cool Down: The Routine to Keep You, Young
Your mission should you choose to accept it…….
Conclusion
References
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INTRODUCTION
Many people of all ages suffer from stiffness and mobility issues. Movement
is at the base of being alive; we can't get away from it, which is why it is so
important to be able to do it with ease. When people suffer from persistent
stiff muscles or pain during movement, they usually attribute it to age, injury,
or something else that they cannot control. Maybe those things can play a
factor, but lack of flexibility is the number one cause of stiff muscles and
pain.
If you suffer from constant injuries while training, hindered movement due to
muscle stiffness, or pain, then you may have a flexibility issue. The good
news is that you do not have to suffer from this forever; flexibility is
something that you can gain over time. What you need is a tailor-made set of
stretches and flexibility exercises that will help you increase your mobility.
Not all stretches are created equal, and some only work for specific needs and
circumstances, that is why just doing generic stretches will not work. The
road to flexibility and increased mobility is a journey that you need to be
guided along so that you can get the best out of it.
After years of experience as a personal trainer and physio, I have confronted
every reason for inflexibility in the book. Because of this, I have been able to
devise tailored solutions to various problems. I take pride in my ability to
help people along this journey and am confident that I will be able to help
you. Being able to reach a place where your body can have its full range of
motion with no pain or stiffness is life-altering. All it takes is a few simple
routines and consistency, and I know you will be able to reach the level of
flexibility you once were and even exceed that.
My clients are now enjoying their lives much more; they did not know how
free life could be until they were able to remove the constraints that their
bodies had. They are much happier, and they can reach their fitness goals
much quicker, training is no longer a chore but rather a joy to do. With a little
effort, you can also have a similar story. You will be able to touch your toes
with ease, walk for hours with no pain, and take your training to the next
level. Movement will no longer be an obstacle that is standing in your way,
but the stepping stone you can use to reach your other goals.
This book will be filled with routines, tips, tricks, and knowledge I have
passed on to my clients, who are now enjoying life to the full. They now
know that nothing can stand in their way. They can push themselves more
each day because they see what their bodies are capable of. Once they
reached this realization, they became more confident in their bodies'
capabilities, and that is what I want for everyone who reads through these
pages.
By the time you are done with this book, you will be fully equipped with the
knowledge that will help you gain back your flexibility or tap into the
flexibility you never knew you had. Armed with stretches and routines that
have been tailor-made for your circumstance means that you get to focus on
what is best for you. It will cut out the frustration of trying lots of different
things that just don't work. Everyone's body and circumstances are different,
and that is why I have made sure that there is something for everyone in this
book.
Until you make an effort to start working on your flexibility, stiff and sore
muscles will always be an issue. In fact, the longer you do not address the
problem, the worse it will get. Flexibility is not only about excelling in sports
and fitness but also in your everyday life. Inflexibility can get in the way of
doing simple tasks like bending down to fetch something from the cupboard
or picking up your child or grandchild. The sooner you start, the sooner you
can begin reaping the benefits. You will feel younger and be able to perform
the tasks that now cause a problem, with ease.
The knowledge that I will be passing on to you has helped hundreds of
people. They now live more nimble and pain-free lives, all because of the
guidance provided in this book. Each chapter will provide you with the steps
and support needed to make the most out of your potential mobility and say
goodbye to your flexibility struggles. Applying what you learn will lead you
to improve flexibility problems associated with pain and stiffness, so you no
longer have to deal with it daily. Once you start feeling and seeing the results
from utilizing the tools given to you in this book, you will never look back.
Your better, freer, and more mobile life is just on the other side of these
pages. Once you start unlocking the potential that your body has, you will
want to push forward and try new things. My goal is that everyone who reads
this book will benefit in some way and, as a result, live a better life
altogether. If you want to lose the inflexibility chains that have bound you for
so long, then this is your first step. Let's go on this journey together.
1
THE WARM-UP: BENEFITS OF STRETCHING THAT YOU

ARE MISSING OUT ON
S tretching is often overlooked when planning a workout program. Usually,

people have goals like losing weight or gaining muscle, and they believe
that stretching will not be of much help to them. This kind of thinking is
incorrect; stretching is vital to every movement of your body. It allows your
body to have the freedom to move as it pleases and reduces the amount of
pain you will have when exerting pressure on your muscles.
THE IMPORTANCE OF STRETCHING

Stretching is not only a physical thing, but it also overflows in every part of
your wellbeing. It will increase the level in which your body can move,
improve your quality of life, even impact your mental wellbeing. It is what
will empower your body to do the activities that will help you reach your
body goals and can be used as a tool to calm your mind through life's ups and
downs. What’s even more impressive is that’s just scratching the surface of
how beneficial stretching can be to your life.
Exercise
Stretching is focused on lengthening the muscles, and it allows your muscles
to function better. When you stretch, it improves your body's mobility, which
is so essential to exercising. When you exercise, you are using your muscles,
that's why you need them to be in top form. Increasing your range of mobility
will benefit the way you exercise because you will not be restricted to tight
muscles, you will be able to engage more muscles in your body and increase
the quality of your workout.
Flexibility is sometimes not thought of as something linked to strength. This
is entirely false, and if you don't believe me, just look at people who do yoga,
both men and women alike have toned bodies and a significant amount of
strength. Flexibility in itself is not strength training, but because your muscles
work together in everything, you are able to get more out of your strength
workouts when you are more flexible.
Stretching is not a warm-up, as we have popularly thought. The truth is that
you will get better results from stretching if your muscles are already warmed
up. The best thing you can do is do a quick five-minute jog or walk around
the block to get your muscles moving, then begin stretching. Your muscles
will be looser, and you will get more out of your stretching routine. If you
would like you can move on to your other exercises, your muscles will be
nice and limber. When we incorporate stretching into our routine, it almost
guarantees a reduction in injuries when exercising or putting any strain on
our muscles. Our muscles are less likely to seize up and move into different
positions more easily.
General Living
The lives we live now are quite sedentary, meaning that we don't move
around a lot. We end up sitting at desks for most of the day, the most mobile
part of our body is our fingers which are typing away at the keyboard. This
isn't good for our muscles; in fact, sitting on a chair for most of the day will
definitely result in tighter hamstrings. Now I am not saying you have to quit
your job and become a professional athlete to be healthy, but balance is
needed to keep your body healthy.
This balance is found when incorporating stretching into your routine.
Sometimes we get so caught up in our busy everyday routine that we forget
to do what is good for us. If you have ever suffered from stiff joints and pain
or stiffness in certain muscles, even when you don't remember doing
anything that can cause that feeling, then you should know that this is a direct
result of a lack of mobility in your muscles.
Mobility will help you to go about your daily tasks with ease. Not being able
to bend down to get something from the floor or a low shelf because of stiff
muscles is not the greatest feeling, and it gets in the way of you just living
your life. A high-quality life is one with as little restrictions as possible, we
all want the freedom to do as we please, and our bodies should not be the
thing that holds us back from doing that. This is precisely why flexibility and
mobility are essential.
As we get older, our muscles and joints naturally get stiffer. Increasing your
flexibility by stretching actually slows down this process. Getting started
today will have you saying thank you in the future. We all still want to be
able to do the things that we enjoy; we don't want aging to stop us from
enjoying our lives. The earlier you start, the better it will be for you.
However, don't discount the benefits of stretching in older years, stretching
will always have massive benefits for whoever does it, regardless of age.
A direct result of stretching is healthier and stronger muscles. When our
muscles are strong, our posture also improves. Slouching is a common
problem today, and it can cause pain in your neck and back, and in severe
cases, it can even lead to fatigue and shortness of breath. When we stretch, it
encourages the proper alignment of our muscles, which pulls our bodies up
and reduces the risk of slouching and bad posture.
Another benefit of stretching is that it increases the blood circulation in our
bodies. That means our bodies will be able to function better because of the
increased blood supply to our muscles. With the increase in blood supply
comes an increase in nutrients; this means the nutrient supply to our muscles
is increased. You will also experience less soreness because of this increased
blood and nutrient supply in your body. Your body will be able to function
better as a whole.
Mental Wellbeing
During the day, our minds are so busy, always having problems to fix or a
crisis to tend to. It is difficult to take the time to gather your thoughts and just
focus on you. Not having time to clear your mind and focus on something
that calms you can have negative impacts on your mental state. When you are
always on the move, there is no time for rest, and we all need rest to perform
our best. This rest should be both a physical as well as mental rest; we often
overlook the latter.
When we stretch, it is a series of slow, controlled movements. We are forced
to focus on ourselves, what our bodies are doing, and how we are feeling.
This gives your mind a mental break from all the thoughts that are
continually running through your mind. You have time to give your mind a
break, destress, and begin to catch up with your thoughts. When you are
done, you will feel more ready to take on the next set of challenges.
We can carry tension in our muscles; you will notice this in knots in your
muscles, especially around your neck and shoulders. It is a defensive strategy
used by our bodies when we are feeling stressed or overwhelmed. This can
affect your performance throughout the day; you will be feeling
uncomfortable and will always be thinking about the tension you are carrying
in your muscles. Stretching provides a better outlet for this stress, not only
that it can help with preventing knots in the future.
Stress and tension have a negative effect on our mental wellbeing. What goes
on in our minds will eventually overflow into all other areas of life. Don’t
overlook how important mental health is to your overall health and
happiness. We need to take care of all aspects of our wellbeing.
DO IT RIGHT
As much as it is important to start somewhere, we have to be doing things
correctly. Granted, you will not be an expert at the beginning of this journey,
but neglecting the proper way to stretch can cause more harm than good. It is
essential to set your expectations at the beginning so that you are aware of
what it entails and know how to get the best results. That's what I want for
you, I want you to get the best possible results, and that is only achievable
through moving forward in the right way.
The Right Form
The proper form refers to the right execution of each and every stretch; this
will make sure you will get the best out of your stretching routine. Many
stretching exercises focus on isolated muscle groups, so when you are
stretching, you will know where you should feel it. Paying attention to where
you feel the stretch and how you are stretching, in general, is a vital part of
getting a good workout.
Stretching causes tension in your muscles, so when you feel this, you know
that you are working on something. However, it should never cause pain. If
you do feel pain, then that is an indication that you are doing something
wrong or have stretched too far for your muscles at this point. As soon as you
feel pain, stop, assess why there was pain, and try and avoid that in the future.
The saying "no pain, no gain" does not apply in this situation. Pushing
yourself too far might result in torn muscles and damage to the tissues.
Make sure you have the right amount of space for the stretch. You do not
want to be in mid-stretch and then be stopped by a piece of furniture or the
wall. In most cases, you cannot modify a stretch for a smaller space, so if you
try, you might not even get the benefits of that stretch. Make sure you know
how to do the stretch before you attempt it. This will help you plan better
both in terms of space and form. Knowing where your body is going with
help with smoother transitions and a better experience overall.
Stretches are held for about 30 seconds or more; this is to make sure that your
body has tension in the muscle. Doing it for too little time might not have as
much of an effect as taking your time. Stretching is not about speed but rather
about control, so focus on controlling your movements; this will make you
more conscious about how you are executing your movements. Do not rush
in and out of stretches; use your breathing as a guide if you need to. Slowing
down your breathing can help you to slow down your movement and have
more control.
A helpful tip is to watch yourself in the mirror. This way, you can see how
you look when doing the stretch and pick up if you're doing something wrong
much easier. Check your form in the mirror, especially with new and more
difficult stretches. Once you are more comfortable, you can move away from
the mirror. If you do not have a mirror, try recording yourself. It has the same
effect, but you do not have to be confined to a room with a mirror.
Getting your form and execution right is one of the most important things you
can do. It will prevent injury and make sure that you are getting the best out
of your stretches. This will reduce frustration since many people feel like
they aren't getting anywhere, but this is just because they are not doing the
stretches correctly. Once you learn how to perform the stretches correctly,
half the battle is won. It will make the whole experience better and more
worthwhile.
It Takes Time
Like with many things in life, stretching is all about consistency and effort.
You won't suddenly become flexible after one or two stretching sessions; it
takes time. Think about it, your body has not been flexible for your whole
life, and now you are going to have to retrain your muscles. It might take a
few months to start getting your flexibility, but it is all worth it, and hard
work will pay off in the end.
You should be stretching every day, but if you cannot commit to this, then try
for three to four times a week. If you do not do it often enough, then you
might lose the flexibility you have gained, consistency is key. The amount of
time that you spend on stretching for each session can vary depending on a
few factors, but the important thing is to have a plan and then stick to it. Ten
minutes of stretching every day will have greater benefits than two hours of
stretching every other week. Remember, we are training our muscles to
behave in a certain way.
Make it a routine, write it down somewhere so that you do not forget. Once
you make it a priority, you are more likely to do it, and the more you do it,
the better it will be for you. It will definitely help to plan out your stretching
routine before you do it, you are more likely to stick to something if it is
planned out. Plan it out a week in advance, know what you are doing for the
whole week; that way, you just have to jump into the routine. This will help
with consistency. I know all this seems obvious and trivial, but this is because
people seriously do overlook the simple things, planning a stretching routine
before they do it or making sure to do it for the full amount of time.
It might be hard in the beginning, the first time doing anything is hard, but
keep at it and don’t get discouraged. The results that await you on the other
side is well worth the time and effort. Consistency always brings the greatest
rewards.
MOBILITY AND FLEXIBILITY TEST

Mobility and flexibility go hand in hand, but they are not interchangeable, so
it is crucial to work on both of them. Too much of one and not enough of the
other could lead to injuries down the line. Bedosky (2018), shows us the
difference between mobility and flexibility. Mobility deals with the joints and
their range of movement, having excellent mobility means that you can move
your joints through their full range of movement without any pain,
discomfort, or restriction. Flexibility focuses on the lengthening of the
muscles; good flexibility refers to being able to stretch and bend your
muscles without restriction and tightness. Both of these take work to improve
on, but they should be worked on together in order to get the best results.
We all need a place to start, and for us to start at the right place, we need
actually to know what our current ability is. Elorreaga (2018) developed a
mobility test that will help you determine where you are in terms of mobility
and flexibility. This test is divided into sections depending on what part of
the body is being focused on. Before you move forward in your journey, it is
wise to do the test and see what you need to focus on more and why certain
parts of your body are tight. I will take you through each assessment, which
can all be done at home. This is not to replace any advice given by a doctor
or physiotherapist; at the end of the day, I am not there with you, so if your
qualified health professional has given you instruction or advice, then you
should go with that. These assessments are designed to provide you with a
benchmark for your mobility, but they do not diagnose any medical
problems.
Our bodies will give us different results when it is warmed up and when our
muscles are cold. Try and do these assessments once when your muscles are
stiff, since that will give you an idea of your everyday mobility and
flexibility. Then do it again when your muscles have warmed up, maybe after
a workout so that you can compare.
You may be tempted to skip a few that you think you can easily do; I can
assure you it's likely your mobility could shock you with how bad it is, so it is
worth trying all moves to assess where your problem areas are.
UPPER BODY MOBILITY

The following movements will determine your mobility or flexibility in
various upper body joints and muscles.
Shoulder Flexion
This move is designed to target your shoulder flexibility and mobility. It will
show your ability to move your arms above your head at an increasing angle,
away from your torso.
Flexibility Test Instructions:
Lay on the ground, with the back flat.

Raise your arms so that they move over your head.
Your arms should lay flat on the ground behind you, without you
having to arch your back.
Your arms should not be bent, and your ribs should not be excessively
flaring.
If you are unable to do this, then it indicates that you might have tight lats,
pecs, biceps long head, rotator cuff, triceps, or a low thoracic extension. If
you can do this, then you have excellent overhead flexibility.
Mobility Test Instructions:
Sit with your back straight up against the wall.

Same as the previous test, lift your arms so that they are above your
head.
They should be touching the wall without an arched back, bent arms,
or flared rib cage.
If you are unable to do this and were able to do the previous test, then this
indicates that you have low overhead mobility. You may suffer from weak or
tight rotator cuffs, serratus anterior, or lower traps. If you were able to do
this, then you have excellent overhead mobility.
Shoulder Extension
These moves are designed to test your shoulder hyperextension.
Place your hands behind you, on a box or any other flat surface.
Your palms should be flat against the surface.
Crouch down.
You should be able to get at least a 45-degree angle from your torso
to your arm. 90 degrees if you are a gymnast or athlete, where that is
needed.
Your spine should not be rounding.
If you can do this, then you have between satisfactory and good shoulder
extension flexibility. If you find this difficult, then you may have tight pecs,
anterior delts, or biceps.
Hold onto a broomstick or rod, with both hands behind you. Try this
with your knuckles facing upwards (supine grip) and with your
knuckles facing downward (prone grip).
List the stick or rod upwards, with your elbows straight.
You should get a 90-degree angle or more.
If you are unable to do this, then you may have weak rotator cuffs, posterior
delts, or lats.
External Rotation
This move tests how well your shoulders rotate outwards.
Lay on the ground with your arm straight out beside you. There
should be a straight line formed from your right hand all the way to
your left hand.
Bend your elbows upwards at a 90-degree angle.
Your palms should be facing the ceiling, and the back of your hands
should be flat against the floor.
Your back should remain flat against the floor.
If you can have the backs of your hands and your back flat against the floor at
the same time, then you have good external rotation. If not, then you may
have tight internal rotators.
Internal Rotation
This move is designed to test how well your shoulders rotate inwards.
Lie down on your back. Move your body over to one side so that one
side of your body is resting on the floor.
Your arm should be about 70 degrees out from your body, with your
fingers pointing to the sky.
Pivot your arm so that your palm starts moving towards the floor, go
as low as you can.
Flex your wrist so that your fingertips touch the floor.
If you can do this, then you have good internal rotation flexibility. If you find
this difficult, then it indicates that you may have tight external rotators or a
tight posterior capsule.
Place the back of your hand flat against the small of your back.
Your scapula (shoulder blade) should be flat; it should not be sticking
out.
Move your hand up your back towards your head.
Bring your other hand up and over your head towards the side,
moving up your back.
Try and grab the fingers of the hand, moving up the back without the
scapula sticking out.
If you can do this, then your internal rotation mobility is good. If not, then
you may have a weak teres major, subscapularis, serratus anterior, or lower
traps.
Wrist and Finger Extension
This move is designed at testing how well you can open up your wrists and
fingers.
Wrist Flexibility Test Instructions:
Get down on all fours, with your palms flat on the floor.
Your hands should be aligned with your shoulders.
Keep your hands straight and lean forward as far as you can.
The palms of your hands should remain stuck to the floor at all times.
If you can do this with your arms pushing past more than 90 degrees, then
you have good wrist flexibility. If not, it indicates that you have tight wrists.
Finger Extension Test Instructions:
Place your hands together, with palms and fingers touching.
Slowly move the bottoms of your hands apart.
Move as far apart as you can with the entirety of your hands still
touching.
If you can do this and get a 90-degree angle from the back of your hand to
your fingers, then you have good finger flexibility. If not, then you will have
to work on it.
Wrist and Finger Flexion

This move tests how far your wrists and fingers move inwards.
Get down onto your knees, place the back of one of your hands on the
floor, between your legs.
Lean over to one side; this should be the side the arm is on. For
example, if you are using your right arm, then lean over to the right.
Roll your fingers up into a ball, so you are making a fist. The back of
your hand remains on the ground.
Slowly move your body back towards the center; your arm should
stay straight.
If you can get back to the center with your arm perpendicular to the floor,
then your wrist and finger flexion is at a good level. If not, then you will have
to work on it.
LOWER BODY MOBILITY

The following movements and stretches will focus on the lower body and
help you to identify any problem areas in that region.
Internal Hip Rotation
This movement will test how well your hip moves inwardly. There aren't
many situations where you would be doing this naturally, but it is good to
have it balance out external hip rotations, which are more common.
Instructions:
Start in a rested squat position. Go down as low as you can.

Lean over to the right and drop the left knee in towards the floor.
Your foot should not leave the floor. However, it is expected that it
will shift over to the side.
Touch your knee to the ground.
Repeat on the other side.
If your knee can touch the ground, then you have good internal hip rotation.
For those that cannot get into a rested squat position, there is another move
that you could try.
Instructions:
Lay flat on your belly with your legs bent so that your legs are at a
90-degree angle.
Let your feet drop to the sides of your body simultaneously.
Your legs should make an angle of over 35 degrees.
If you can reach more than a 35-degree angle, then your internal hip rotation
is satisfactory, but a 45-degree angle is preferable.
If you were unable to do both of these moves, then it indicates that you have
tight external rotators or tight glutes.
External Hip Rotation and Hip Flexion
This will test how well your hips can move and rotate outwardly.
Instructions:
Sit up straight with your back flat against a wall.

Stretch your legs out straight in front of you and bring your left leg
over your right knee. Your left ankle should be touching the right
knee.
Bring your right knee up as high as you can go.
You may repeat on the other side if desired, to see if you get different
results.
If you can get your left leg (in this case) up to your chest, then you have
really good flexibility. However, about 45 degrees away from your chest is
satisfactory. If you are unable to get this close, then you probably have a tight
TFL (tensor fascia lata; part of your hip muscles), piriformis, or glutes.
Hip Abduction and External Hip Rotation
This move will test how far your leg can move away from your midline, think
of doing a side-kick or leg lift.
Instructions:
Start by sitting on the floor on your sit bones; your back should be
straight. Make sure you are not on your tailbone.
Bring your feet together, so the bottoms are touching.
Pull your feet into your body and try and push down your knees to
touch the floor.
If your feet are brought in as much as they can go, and you can get your
knees to touch the ground, you are pretty flexible. If not, then you probably
have tight adductors and internal rotators.
Hip Extension
A good hip extension will allow your leg to move behind you.
Instructions:
Lie down on your back, on a hard flat surface. The best place would
be a table or a bench.
Your whole back should be on the surface with your butt half on and
half off.
Bring your right knee up to your chest, bring it in as close as you can
and push your back into the surface.
Allow your left leg to hang off the edge of the surface. Your knee
should be bent at a 90-degree angle.
Your leg should hang past the edge of the surface, at an angle over
180 degrees. Your back should never leave the surface.
If your leg hangs over the surface and is not pulled upwards, then you have a
good hip extension. If you are unable to do this, then you probably have tight
hip flexors or tight quads. If you notice that your leg moves outwards, then
you probably have weak adductors or a tight TFL.
Pike
The pike position is just a forward bend, but you can feel it in the muscles of
your leg.
Pike Flexibility Test Instructions:
Start by standing up straight with your feet together.

Bend over at your hips, keeping your back straight.
Keep your knees locked.
Try and get down as low as possible with your back still straight.
If you can get your back to lay 90 degrees from your legs, then you have
satisfactory pike flexibility. For those more flexible, you can try and touch
your palms to the ground about two feet from your legs. If you are unable to
get a minimum of the 90-degree angle, this indicates that you have tight
hamstrings, calves, and Achilles tendons.
Pike Mobility Test Instructions:
Start by standing up straight.

Kick one of your legs out in front of you without bending either knee
or your back.
Try and get your leg up to a 90-degree angle, right out in front of you.
If you are unable to get your leg up to 90 degrees, then this indicates that you
may have weak hip flexors and a weak rectus femoris.
Ankle Dorsiflexion
This movement tests the mobility of your ankle. It is important to have strong
ankles as they are part of what holds us up and helps us to keep moving.
Instructions:
Start by getting into a lunge position by a wall. Your knee and toe of
one leg should be touching the wall, while the other leg is out behind
you.
Place a ruler underneath your foot or right beside it.
Move your foot backward an inch at a time. Your knee should remain
fixed to the wall.
Once you have reached five inches, you may stop. Make sure the heel
of your foot never lifts off the ground.
If you can reach the five inches away from the wall, this shows that your
dorsiflexion is good. If not, then this is an indicator that you may have a tight
soleus or Achilles tendon.
If you are finding yourself having a mobility or flexibility problem with a
muscle you didn't even know existed, you do not need to worry. As long as
you know, it is in your back or hip or wherever, that is okay. I am going to
provide you with stretches to cover all areas that will certainly target that
obscure muscle you haven't heard of and improve that problem area.
CONCLUDING THOUGHTS ON THE MOBILITY AND FLEXIBILITY

TEST
Once you have completed the mobility and flexibility test, you should have a
good idea of where your problem areas lie. I know this seems like a lot, but I
am confident this will not take you long and will provide you with an
excellent gauge of where you are right now. Do not feel discouraged if you
are unable to do some or even all of the moves; that is why I wrote this book.
I want to help you along your journey of regaining flexibility and mobility.
In order to move forward, you needed to know where you are right now. Now
that you are entirely aware of what you are capable of and what you need to
improve on, we can begin giving you the tools you need to succeed at your
goal of increased mobility and flexibility.
2
CONDITIONING: ALL THE STRETCHES YOU WILL EVER

NEED TO KNOW
T heresolving
stretches that are mentioned in this chapter will be focused on
short term problems. Sometimes we sit or sleep funny, and that
causes our muscles and joints to hurt. I'm sure you have woken up with a
stiff neck from sleeping in an uncomfortable position. This sort of thing is
very common and doesn't usually have any long term damage, but it does
cause discomfort. When you are uncomfortable or sore, you will not perform
at your best. Stretches are the best way to get rid of that pain and discomfort
so you can get back to feeling your best.
The stretches below are broken up into body part specific stretches. This will
help you navigate the chapter easier, and if you have a specific problem, you
know where to find the solution. Let's get into the stretches.
NECK, SHOULDER, AND CHEST

Many people suffer from some sort of tightness or discomfort in these areas.
This is usually due to the way we sit at our computers or the way we sleep.
Whatever the cause, it can be very uncomfortable to deal with. The following
stretches will help relieve tension, stiffness, and discomfort from the chest,
neck, and shoulders.
Thread the Needle
This stretch targets your shoulder girdle muscles and a muscle in your chest
called the pectoralis minor.
Instructions:
Begin by kneeling down on all fours; your hands should be aligned

with your shoulders and your knees with your hips.
Take your right arm and stretch it through the space between your left
arm and thigh. Your palm should be facing up.
Bend your left arm to allow the right side of your body to have more
movement. You should be able to feel it at the back of the right
shoulder.
Hold for a couple of seconds, repeat a few more times before moving
on to the other side.
Upper Trapezius Stretch

This stretch will target your neck muscles; it gives the muscles a nice long
stretch.
Instructions:
Begin by sitting or standing with your back straight.

Place one hand on your back; it can be on your lower back or between
your shoulder blades.
Take the other hand, place it to the opposite side of your head and
pull your head to your shoulder.
You should feel a stretch in your neck on the opposite side of the arm,
pulling your head down. Hold for 20 to 30 seconds and then repeat on
the other side.
Quadruped Thoracic Rotation Stretch

This stretch targets the upper part of your spine.
Instructions:
Begin on all fours. Align your hands with your shoulders and your
knees with your hips. Your core should be engaged, and your back
should remain straight at all times.
Touch the back of your head with your right hand, do not put pressure
on your head.
Slowly move your head and shoulder inward towards your opposite
arm.
Then move all the way back, past the starting point until your elbow
points up to the ceiling.
Return to the middle position after holding for a couple of seconds.
Do this for about 30 seconds then repeat on the other side.
Child's Pose
This is a simple yoga move that helps with your neck, back, and shoulders.
You should also feel it in your glutes and hips.
Instructions:
Kneel on the floor and sit on your heels. Your knees should be a bit
wider than your hips, and your feet should be touching.
Fold your body over so that your torso is lying on your thighs. Reach
your arms out in front of you so that they are over your head. Place
your forehead on the ground.
Pull your chest and shoulders towards the floor; this will cause a
deeper stretch.
Hold this position for 30 seconds before repeating.
T-spine Windmill Stretch
This stretch targets many muscles in your shoulder.
Instructions:
Lie down on your side with your arms stretched out in front of you,
your knees and hips bent at a 90-degree angle.
Lay your arms on top of each other and the same with your legs.
Move your top hand over to the other side of your body; you should
now be laying with both arms stretched out on opposite sides to form
a T shape.
Slowly return to the starting position.
Repeat about 5 to 10 times before repeating on the other side.
Reverse Shoulder Stretch
This stretch will target your deltoids and the pecs.
Instructions:
Start by interlocking your fingers behind your back with your palms
facing up.
Your back and arms should be straight, and you should be pulling
your shoulder blades together.
Push your arms upward so that you can feel a stretch in your pec
muscles.
Hold this pose for about 30 seconds.
Cervical Side Bend
This stretch will help relieve the tension in the neck muscles.
Instructions:
Sit or Stand with your back and neck straight.

Move your right ear to your right shoulder, while you keep looking
straight in front of you.
You should feel the stretch in your left neck muscles. Hold for a few
seconds and then repeat on the other side.
Cervical Rotation
This stretch also focuses specifically on the neck muscles.
Instructions:
Turn your head to one side; make sure not to move your shoulders.
Hold for a few seconds then turn to the other side.
If you would like to add some pressure use your hand push against
your chin gently.
Wall Chest Stretch
This movement will allow you to stretch out your chest muscles.
Instructions:
Place a straight arm on a wall.

Take a step forward with the leg furthest away from the wall.
Gently move your chest forward and feel the stretch in your chest.
You may move your hand lower or higher on the wall to stretch out
the various sections in your chest.
Repeat the process on the other side
Anterior Scalene Stretch
Sometimes neck stiffness is caused by the anterior scalene muscle; this
stretch will target that muscle.
Instructions:
Place your right hand on your head.

Start slowly pulling your head to the side so that your right ear moves
closer to your right shoulder.
Hold this pose for about 30 seconds and repeat three times before
moving on to the other side.
ARMS, HANDS, AND WRISTS

When it comes to stretching, we often forget about our wrists, hands, and
arms. However, these are important parts of our body and should not be
neglected. If you are someone who is typing for most of the day, having any
kind of discomfort or stiffness in these areas can really slow you down. There
are a few stretches that can ease that feeling and help you get your mobility
back.
Wrist Extensor Stretch

This is a popular stretch to relieve tightness in your wrists.
Instructions:
Lift your hand out in front of you and bend your wrist down so your
palm faces you.
Use your other hand to pull your bent wrist further towards you
gently. You should feel the stretch in your forearm and wrist.
Hold for 30 seconds and repeat three times. Repeat on the other hand.
Wrist Flexor Stretch

This stretch is just the opposite of the previous stretch. It stretches the
muscles on the inside of your wrist and arm.
Instructions:
Stretch your hand out in front of you with your palm facing down.
Bend your wrist upwards.
Take the other and gently pull your wrist back towards you until you
feel the stretch down your forearm.
Hold for 30 seconds and repeat three times. Repeat on the other hand.
Tennis Ball Squeeze

This stretch targets the muscles and joints in the hand and wrist.
Instructions:
Hold a tennis ball in one hand and squeeze it as hard as you can.
Hold this for about 4 or 5 seconds then slowly release.
Repeat this fifteen times before moving onto the other hand
Desk Press
This stretch targets your wrists and forearms.
Instructions:
Find a desk or table, place your hands on the surface with your wrists
turned, so your fingers are pointing at you.
Gently push forward until you feel the stretch in your forearm.
Hold for 15 seconds, repeat this about ten times.
Eagle Arms
This stretch is excellent for stretching out your wrists and shoulders.
Instructions:
Sit or stand up straight with your arms in front of you.

Cross your left and right arms, with the right arm on top.
Move both elbows, so they are bent upwards.
Intertwine your arms so that the palms of both hands are touching.
Move both arms away from your body in an upward motion; you
should feel a spread between your shoulder blades.
Stay in this pose for five deep breaths, then switch hands.
Assisted Side Bend
This move stretches out your arms but also lengthens your torso.
Instructions:
Sit with your back straight.

Move your arms so that they are above your head.
Grab the wrist of one hand with the other and pull yourself over to the
side.
If you feel your ribs flaring, shift them back so that the stretch is only
felt through your side and arm.
Hold this for 30 seconds or until you feel ready, then switch over to
the other side.
BACK AND TORSO
Suffering from a tight back can restrict your range of movement. The
following stretches will allow you to gain back the mobility in your back.
The Cobra
This stretch lengthens the whole upper body and is ideal if you suffer from
pain related to sitting uncomfortably at a desk.
Instructions:
Lay down with your belly to the floor.

Bring your hands directly under your shoulders, breathe in and push
up with your hands.
Once your arms are completely straight, look up to the ceiling to
stretch out your neck. Hold for about 30 seconds.
Slowly exhale and bring yourself back down.
Repeat this about three times.
Hip Hinge
This stretch is especially useful for your lower back.
Instructions:
Stand up with your back straight and your feet apart. You should be a
few feet away from the wall.
Leave your hands hanging to your side or out in front of you. Then
bend your knees slightly, and bend at your pelvis, so your whole torso
moves towards the ground.
Once your back is parallel to the ground, slowly bring yourself back
up to the starting position.
Sphinx Pose
This pose is common in yoga and is used to strengthen the spine and stretch
out the abdomen.
Instructions:
Begin by laying on your belly, the tops of your feet should be facing
down.
Bring your arms in and lift yourself up so your elbows and shoulders
are in line. Your palms should be flat on the ground, and your
forearms should be parallel to each other.
Inhale and push down on your forearms and lift your head and chest
towards the ceiling.
Engage your core and glutes, push your pelvis into the ground.
Hold this pose for ten breaths and then relax and bring yourself back
down slowly.
Knee-to-chest stretch
This stretch really targets the lower back.
Instructions:
Lay flat on your back and bring your right knee up to your chest.
With both hands, grab the shin of your right leg and pull it down so
that you drive the leg into your chest. If this is too tricky, bend your
left leg.
Do not lift your hips, really try and lengthen your spine.
Hold this pose for 5 to 30 seconds, release and then repeat at least
three times before moving to the other leg.
Piriformis stretch
This stretch will help release any tension in your buttocks, lower back, and
hips.
Instructions:
Lay down on your back and have your knees bent.

Take your right ankle and place it over your left thigh.
Grab your left thigh and pull it towards your chest, get as close to
your chest as you can.
Hold this pose for 30 to 60 seconds, then repeat on the other leg.
Pelvic tilt
This stretch can relieve pain and stiffness in your lower back and strengthen
your abdomen.
Instructions:
Lay on your back on the floor and your knees bent. Your hands
should be to your side with palms flat on the floor.
Flatten your back to the floor and engage your core muscles.
Hold for 5 to 10 seconds and then slowly release. Repeat as many
times as desired.
Cat-cow stretch
This move stretches out your spine and your upper body.
Instructions:
Start on all fours.

Breathe in, push your belly towards the ground, and lift your head.
Then in one smooth movement exhale, tuck your chin in and lift your
spine to the ceiling.
Do this repeatedly for about 60 seconds.
Partial Crunch
This move can stabilize your spine if you suffer or are recovering from back
pain.
Instructions:
Lay down on your back with your knees bent and feet on the floor.
Push your lower back into the floor and engage your core.
Lift your head and shoulders slightly off the ground by reaching for
your feet with your hands. Use your core muscles, not your neck, to
support this movement.
Hold this for 1 to 3 minutes. Then relax and repeat.
HIPS AND GLUTES
Tight hips are something many people struggle with; sometimes, you will
feel it when you sit. Your glutes are the biggest muscle in your body, so it is
essential to pay attention to it, both of these areas work together when it
comes to mobility and flexibility.
Half Lord of the Fishes

This stretch targets your spine and hips.
Instructions:
Start by sitting on the floor, swing your left foot over your right thigh.
Bend your right leg so your foot is as close to your butt as you can get
it.
Place your right elbow on the outside of your left knee and place your
left hand just behind you for support.
Keep your left foot firmly on the ground as you stretch.
Hold for at least 30 seconds then repeat on the other side.
Glute Bridge
This exercise activates the glutes and works via a hip extension.
Instructions:
Lay on your back, with your knees bent and feet hip-width apart.
Lift your pelvis towards the ceiling by engaging your glutes and
driving your heels into the ground.
Hold for 5 to 10 seconds, then slowly bring yourself back down
again. Repeat ten to fifteen times.
Pigeon Pose
This is an excellent stretch for those on their feet a lot as it stretches the
glutes, hips, and piriformis.
Instructions:
Start by getting down on your right knee. Drop your left knee to the
left and slide your right leg behind you.
Push your hips into the ground and walk your hands forward on the
ground as far as you can. Palms should be facing the ground.
Keep your hips centered.
Hold this pose for 20 to 30 seconds. Repeat on the other side.
Lying Figure 4 Stretch

This move gives a great stretch to your glutes and hip flexors.
Instructions:
Lay down on your back with your legs bent and feet off the ground.
Place your right ankle over your left thigh.
Grab your left thigh and pull both legs toward your chest.
Hold for at least 20 seconds. Repeat on the other side.
Lunge with Spinal Twist
This move will stretch out the hip flexors, back, and quads
Instructions:
Stand up straight with your feet together, then take a large step
forward with your right leg.
Then drop your right knee, so you are in a lunge position. The back
leg should be stretched out behind you.
Put your left hand on the floor for stability and reach up to the ceiling
with your right hand; this should cause your upper body to twist.
Look up at your right hand.
Hold for at least 30 seconds. Repeat with the left side.
90/90 Stretch
This stretch is designed to stretch out the tightness in the hips.
Instructions:
Sit on the floor with your left leg out in front of you, bend it at a 90-
degree angle. It should be flat on the ground with your foot flexed and
facing the right.
Move your right knee to the left of you and bend your knee and flex
the foot; it should be facing behind you.
Your left butt cheek should be on the ground, now try and get your
right butt cheek as close to the ground as possible by pushing your
hips downwards.
Hold for at least 30 seconds and repeat on the other side.
Lunging Hip Flexor Stretch
This stretch opens up the hips.
Instructions:
Get down on one knee. One foot should be in front of you at a 90-
degree angle, and the other should be bent behind you, the top of the
foot flat on the ground.
Lean forward as you try and push your hips towards the floor.
Squeeze your butt and lift the arm on the opposite side of your front
leg.
Hold for 30 seconds and then repeat on the other side.
Knees and Thighs

Knee pain can really get in the way of our everyday lives. If there is tightness
in our thighs, that might also contribute to pain in the knees. The following
stretches will help with discomfort in your knee and thigh areas.
Quad Stretch
This stretch is designed to ease tension in the quads that might also be felt in
the knee area.
Instructions:
Lay down on your side with your legs stacked on top of each other.
Use the arm closest to the ground to hold you up.
Bend your top leg at the knee and grab your foot with your free hand.
Pull the foot towards your butt until you feel the stretch in your quad.
Hold this position for at least 30 seconds then repeat on the other side.
Side Lunge
This stretch targets your adductors (inner thigh muscles).
Instructions:
Get into the side lunge position by stretching out one of your legs to
the side and bending the other knee.
Keep as much of the foot of the stretched leg on the floor as you can.
You may place your fingertips on the ground if you need extra
stability.
Get as low as you can and hold for 15 to 30 seconds then repeat on
the other side.
Supine Hamstring Stretch
This stretch is especially good for your hamstrings in your thighs.
Instructions:
Lie down on your back with your knees bent.

Use a towel or resistance bands to wrap around on your thigh and pull
it towards you. The other leg can be bent, or you can straighten it out
for more of a stretch.
Try and keep the leg that you are pulling as straight as possible.
Hold it as close to your body as possible for 30 to 60 seconds. Repeat
three times, then switch to the other side.
Wide-Legged Forward Fold
This stretch will target those thigh muscles.
Instructions:
Stand with your legs 3 to 4 feet apart, could be wider depending on

your height.
Stand up straight and plant your feet into the ground, your feet should
be parallel not facing inward.
Breathe in, and as you exhale, bend at the hips, keeping your back
nice and straight.
Try and reach for the ground with your fingers, getting your head as
close to the ground as possible.
Hold this position for at least five breaths.
The Knight Stretch
This stretch is designed to stretch out your thighs and open up your hips.
Instructions:
Get into the lunge position, with one leg bent down behind you and
one bent up in front of you.
Breathe in, push your chest outwards, and lean forward with your
hips. Stretch it out as far as you can.
Hold for 30 seconds and repeat five times on each side.
LOWER LEG, ANKLES, AND FEET

These parts of our body are the base of your body, and they need to be strong.
Tight ankles can cause pain when walking, so it is important to get mobility
back in these areas.
Tip Toe Tense

This stretch will stretch out the whole lower leg area.
Instructions:
Stand up straight, then lift yourself onto your tiptoes.

Hold for about 5 seconds, then bring yourself back down slowly and
controlled.
Repeat about ten to fifteen times.
Ankle Rotation
This move will help with ankle stiffness.
Instructions:
You may be lying down or sitting for this move.

Lift your foot off the ground and rotate your ankle to the left, hold for
a few seconds.
Then rotate your ankle to the right, hold for a few seconds.
You may do this as many times as desired. Repeat on the other foot.
Ankle Pull (Band Stretch)
This stretch will help loosen up the ankle.
Instructions:
Sit on the floor with your legs straight out in front.

Take a small towel or resistance and place it around your foot.
Pull at the band, bringing your foot towards you.
Hold for 10 seconds, then release, repeat the ten to fifteen times.
Repeat on the other foot.
Toe Grip Challenges

This exercise will help to add strength to the muscles on your feet and toes.
Instructions:
You can use something like a towel or a small object like marbles to
help you with this.
Place the object on the floor and try and grip it with your toes.
Repeat this gripping motion at least ten times, then repeat on the other
foot.
MASSAGE BALLS AND FOAM ROLLERS

I'm sure we have all experienced some sort of tightness in our muscles that
makes us stiff and uncomfortable. This is not pleasant, and we want to get rid
of this as quickly as possible so we can get our full range of motion back.
Luckily there are a few tools that we can use to aid us in this. The massage
ball and foam roller have been specifically designed to work out stiffness and
knots in our muscles.
The connective tissue in your body that attaches your muscles, bones, and
ligament is called fascia, and when they get tight, it is what usually causes
this stiffness, you may be feeling. When this happens, knots and trigger
points form that cause pain; the best way to get rid of them is to massage
them out; this is called self-myofascial release. This is where the massage
ball and foam rollers come in. If you don't want to go out and buy a massage
ball, a tennis ball will work just fine.
Identify the area that has the knot or sore spot. Then, get either your ball or
foam roller. You will want to lay down on the object or place it on a wall and
gently rock back and forth over the knot; the pressure will help massage it
out. Foam rollers work best for larger areas, and balls target very specific
areas. Doing this regularly will prevent injuries and future discomfort. It is
also an effective way to lengthen and warm up the muscles before stretching.
If you do have the budget to spend a bit more cash on something that will
really benefit you through massages and getting out knots, then I would
recommend getting a TheraGun. It uses a combination of force and vibrations
to relieve pain and stiffness; it can also vastly increase your range of motion.
It does all of this without you having to put in anywhere near as much effort
as mentioned with massage balls, foam rollers.
3
REPETITIONS: STRETCHING ROUTINES THAT MAKE YOU

RECOVER FASTER
M ost of us will have at least a few minor muscle injuries or sprains in our
lifetime. These can come from exercise, general life, lack of flexibility,
or an illness. It is pretty much inevitable, but there are specific routines
that can help us overcome these faster, so we don't have to be stuck in that
position for a long time.
ROUTINES FOR SPRAINS, INJURIES, ACHES AND PAINS

Minor injuries and sprains, while may not be very serious, can cause some
problems and slow us down quite a bit. Let's take a look at a few routines that
can help us recover from these specific injuries quicker.
Calf Routine
This is a common injury that occurs when you put too much force on your
calf muscle or overstretch it. Take a look at the routine below that will help.
You do not have to do all these at once, that might put too much strain on
your muscle. Rather start with the first few and then keep adding on more
exercises as you get stronger.
Calf Stretch 1:
Sit down on the ground with your legs out in front of you.
Place a roll or rolled-up towel under your ankle to elevate it.
Grab a strap or belt and place it on your top part of your foot, just
below the toes.
Pull with the strap until you feel the stretch. You might feel a little bit
of pain but not too much.
Hold for 30 seconds and repeat three times.
Calf Stretch 2:
Grab a resistance band, choose the lowest resistance, and place that
on the ball of your foot. The roll or towel is still under your ankle.
Push your toes forward against the resistance band.
Then slowly bring your foot back up, use controlled movements.
Repeat ten times at first. If you can, then increase your reps to about
fifteen or twenty.
Calf Stretch 3:
Lay down on your side, bend your bottom leg backward and lift your
top leg slightly off the ground.
Flex your foot, you should feel it in your calf. Point your toe slightly
to the floor.
Pick your leg up and back in one motion; you don't have to lift it too
high.
Bring your leg back down in one controlled movement.
Start by doing ten to fifteen and then increase if it is easy for you.
You may add some weights if you need something extra.
Calf Stretch 4:
Grab a chair and hold onto the back.

Take a step back with one leg so that it's stretched out behind you.
The other leg should be slightly bent in front of you. Toes pointed
forward.
Lean into your front leg. Hold for 30 seconds and repeat three times.
Calf Stretch 5:
Start in the same position as the previous exercise, but instead of

having a straight back leg, just bend it slightly.
Then lean in and stretch out the muscle. This stretch targets the soleus
muscle just below the calf, that's where you should feel it.
Calf Stretch 6:
Follow the instructions for the Tip Toe Tense stretch mentioned in the
previous chapter.
Start with about ten repetitions and increase it if you feel you can.
The following exercises are a bit more intense, only do these towards the end
of your recovery when you feel that your muscle has strengthened up a bit.
Calf Stretch 7:
Get into a squat position and lower yourself down into a squat.
When you bring yourself back up, extend the movement until you are
on your toes.
This should all be one controlled and fluid motion.
Start with doing five and work your way up.
Calf Stretch 8:
Get into a lunge position—one foot in front and the other behind.
Get up on your toes on both feet.
Bend your back knee down, and then bring yourself back up again.
This should be in one fluid motion.
Start with five, and when you are comfortable, increase the number
you do.
Hamstring Routine
Hamstrings are a common muscle that can get quite tight and get pulled or
injured during exercise. If you have a hamstring injury, then the following
routine will help you to start recovering.
Hamstring Stretch 1:
Lay down on your belly, prop your body up with your elbows.
Lift one of your feet as high as you can and then lower it down in one
smooth motion.
Do about ten and see if you can increase it from there.
Stay on your belly and lift the foot so that it moves towards your butt.
Keep the motion slow and controlled.
Start with ten and then add on if you think you can do more.
Roll over onto your back and bend your knees.

Lift your hips off the ground and then slowly bring it down.
Start with ten and then work your way up.
Make it harder by completing the single-leg version
Get into a lunge position and just proceed to do a simple lunge.

Bring your body down and up in one smooth movement, do this
slowly.
Do ten and then work your way up if you can.
Quad Routine
Quads usually get strained when too much force is exerted on it, often due to
sports or inflexibility. If you have a pulled quad, do the following routine a
few times a day until it heals up.
Quad Stretch 1:
Lay down on your belly and either grab your ankle or use a belt to
hold onto your ankle as you pull it towards your butt.
Pull as far as you can, hold for 30 seconds. Repeat this three times.
Quad Stretch 2:
Get on your knees and place one foot in front of you, bent at a 90-
degree angle.
Grab your back foot and bring it up towards your butt, if you would
like more of a stretch lean into your front leg.
Hold for 30 seconds and repeat this three times.
Quad Stretch 3:
Stand up with your back straight.

Bend the foot so that it moves toward your butt, grab the foot with
your hand and pull it into your butt.
Make sure both of your knees are still in line.
Glute Strain
Glute strain can happen from too much sitting or exercising funny. If you
have a strain on your glute muscles, follow this routine.
Glute Stretch 1:
Lay down on your back with your knees bent, grab under your thigh
and pull it closer to your body.
You should feel the stretch in your glute.
Hold for 30 seconds, repeat three times on each side.
Glute Stretch 2:
Follow the instructions for the Lying Figure 4 Stretch mentioned in

the previous chapter.
If you want more of a stretch instead of lying down, do it sitting up.
Use your hands as support behind you and use the leg on the ground
to move the bent leg closer to your chest.
Hold for 30 seconds, repeat three times on each side.
Glute Stretch 3:
Lay down on your belly, squeeze your butt in tight.

Lift your leg back.
Hold for 3 seconds, relax and then repeat ten times.
Groin Strains
A groin strain is a strain on the adductor muscles in your legs. They are
positioned in the inner thigh if you have a groin strain use the following
routine.
Groin Stretch 1:
Sit down on the floor and bring your feet together, so the soles of the
feet are touching.
Take your elbows and push down on your inner thighs.
Lean forward towards your feet.
If you want more of a stretch in your inner thigh, pull your feet closer
to you.
Groin Stretch 2:
Get down on one knee with the other leg in front of you.
Move that leg to the side, as far as it is comfortable for you.
Push forward with your hips.
Hold for 30 seconds and repeat three times on each leg.
Groin Stretch 3:
Stand up straight and step your foot forward and to the outside in a
45-degree angle.
Push yourself forward into your front leg.
Shoulder Pain
If we put too much weight on our shoulders or funnily sleep on our shoulders,
it can cause shoulder pain. If you suffer from shoulder pain, follow this
routine.
Shoulder Stretch 1:
Bend down and hold onto a chair, let your arm hang down in front of
you.
Swing your body around like a pendulum; your whole body should be
moving, not just your arm.
If you want your shoulder to open up a bit more, hold a weight in
your hand.
Do this for a few minutes.
Shoulder Stretch 2:
Sit at a table and place your forearm on the surface.

Slide the arm forward and backward on the table to open up the
shoulder.
Then do the same movement at a 45-degree angle on the table.
Move on to sliding in circles if those feel good.
Repeat as many times as desired.
Shoulder Stretch 3:
Place your hand on a wall.

Slide it up and once you get pretty high lean into the wall.
Bring your hand back down.
Rotator Cuff Stain

The rotator cuff surrounds the shoulder and is made up of muscles and
tendons. If you have injured your rotator cuff, then follow this routine. You
may also incorporate the shoulder routine above and vice versa.
Rotator Cuff Stretch 1:
Stand up straight with your arm just slightly in front of you facing 45
degrees to the side.
With a straight arm, lift it to about 90 degrees and bring it down
again.
Use controlled movements.
Sit down on a chair and have either a stick or a pipe in hand.

The injured side is just going to rest on the stick, and the other hand
will be doing all the work.
Place the hand of the injured side on the stick, lift the stick with the
other hand until it is just over your head.
Slowly bring it back down.
This is the same principle as stretch 2. The injured hand is just resting
while the other one is doing the work.
Place the hand of the injured arm on the side of the stick or pipe and
use your other hand to push it to the side.
Still using the pipe or stick, hold the hand of your injured side at a 90-
degree angle with your fingers facing forward.
Use the pipe or stick to push the hand back. The motion is the same as
that of a door opening and closing.
You may also want to refer to the shoulder pain exercises.

Knee and Hip Strain
Knee and hip injuries can occur for many different reasons, but they can be
quite debilitating if not attended to. Use the following routine to ease any
discomfort in these areas.
Knee and Hip Stretch 1:
Lay down on the ground with your belly facing the floor.
Put your face down on the ground and take your arm around your
back to grab your foot.
Pull your leg up off the ground; your shoulder can be off the ground
as well.
Lay down on the edge of a bed. Your injured side should be hanging
off the side of the bed. Be careful that you don’t slip off.
Grab the shin of your other leg and pull it into your body.
This stretch allows the hip to stretch using its natural weight.
Sit on a chair with your back straight. You shouldn’t be leaning back
during this stretch.
Slowly kick your leg straight out and slowly bring it back down to the
ground.
If it is too easy for you, add some weight to your ankle
Repeat ten to fifteen times and increase as you get stronger.
Still sitting on your chair, drive your knee up.

Slowly bring it down. Make sure your movements are controlled.
This is a hip flexion strengthening move.
Do this ten to fifteen times and increase as you get stronger.
Grab a resistance band, use the band that is the lowest resistance.
Place the band in the middle of your foot.
With controlled movements, lift your knee up and then push down
into the resistance band.
Repeat ten to fifteen times and increase as you get stronger.
Achilles Pain
The Achilles tendon is the tissue that connects the calf muscle to the heel
bone. When we have pain in this area, especially if it's constant, it is called
Achilles tendinitis. Follow this routine to help stretch out this area and get it
feeling better.
Achilles Stretch 1:
Start by standing next to a wall; you will be leaning against it.

Step forward with one leg and have the other one behind you. The leg
behind you will be the one being stretched out.
Make sure your feet are faced towards the wall and are flat on the
ground.
Bend your front left and lean into that leg, so it moves towards the
wall. Keep your back leg straight.
Achilles Stretch 2:
Get up close to the wall and place your toes on the wall.
Get your toes as high as you can on the wall while your heel is still on
the ground.
Lean into the wall with your body.
Hold this for 30 seconds and repeat three times.
Achilles Stretch 3:
You will need a step or step ladder for this stretch.

Place the ball of your foot onto the step and let your heel hang off.
Your other foot should also be hanging off the step.
Drop the heel of your foot as low as you can get it; you will feel the
stretch in your Achilles tendon.
Back Strains
Many things can cause back strains from lifting heavy weights to having
improper posture or even just sleeping in an uncomfortable position. If you
have a back strain, then follow this routine to ease that pain.
Back Stretch 1:
Lay down on your belly and prop yourself up on your elbows.

Your hips should be on the ground, try not to lift your stomach either.
Hold this position for 30 seconds and repeat three times.
Back Stretch 2:
This is just a step further from the previous one.

Lift yourself on your hands, try and keep your hips to the ground.
Back Stretch 3:
Move over onto your back, have your knees pointing to the ceiling.
Drop your knees to the one side and roll your hips over, before your
knees touch the ground start rolling over to the other side.
Do this ten times or hold for 30 seconds and repeat three times.
Back Stretch 4:
This is the next progression from Back Stretch 3.

When you roll over to one side, drop your knee to the ground and pull
it up to a 90-degree angle and drop it to the ground.
If you want a deeper stretch in your lumbar, take your hand and press
down on your top leg.
Hold for 30 seconds and repeat on the other side.
Back Stretch 5:
Stand up straight and place your hands on your hips.

Rotate your hips back so that you are looking at the ceiling, the
hands-on your hips should give you some support. Don't bend your
knees.
MOBILITY LIMITING ILLNESSES

Joint and muscle pain are most commonly caused by the things we do in our
daily lives, but in some cases, pain is caused by illnesses. These illnesses
show up usually by no fault of our own; they are just age or genetics. While
there may not be anything that we can do to stop ourselves from getting these
illnesses, there is something we can do to reduce discomfort significantly.
These stretching routines will help ease the discomfort and strengthen the
joints and muscles so that you can live a more comfortable life.
Arthritis
Arthritis is pretty common, mostly in older people, but it has been seen in
people who are teens and young adults as well. It is most common in the
hands, and it can cause joint pain and stiffness. Sometimes it causes redness
and swelling in the joint areas. You might also notice your range of mobility
has lessened. If you have arthritis, then follow this routine to help relieve the
pressure on your joints and strengthen up your hands in the process.
Arthritis Stretch 1:
Prop your arm up on a table or counter. Let your wrist hang off the
edge.
Warm your wrist up by moving it up and down on the edge of the
counter. Do this about ten to fifteen times.
Switch to moving your wrist side to side, also ten to fifteen times.
Open up your hands like you are showing the number 5.

Keep your fingers as straight as possible and bring your fingers in one
by one to meet your thumb. This allows the focus to be on the bottom
joints of the fingers.
Repeat this about three times on all your fingers.
Still, with your hand open, stick all your fingers together with the
thumb facing up.
Keeping your fingers straight, bend at the knuckle to try and create a
90-degree angle with your hand. Release and go back to a straight
hand.
Next, focus on the joint just above your knuckle. Bend that in, almost
creating a claw. Release and go back to the starting position.
Next, move to the top joint of the finger. You also want just to move
this joint down, this can be difficult, so hold your finger just below
the joint and move it down. Do this with each finger.
Repeat each one of these ten to fifteen times.
Start with your hand open and all your fingers together.
Fan them out wide, then bring them back together.
Do this for about 2 minutes a few times a day.
You may repeat all the stretches in this routine a few times a day to
ease any discomfort.
Tendonitis
The inflammation of the tendon causes tendonitis; it is more common in
certain people than others. This is just due to genetics or the strain that is
being placed on the tendon. If you put too much pressure or use the tendon
too much, it can result in tendonitis. If you have tendonitis in your heel, you
may follow the routine for stretching out the Achilles tendon that was
mentioned above. If you have tendonitis in your wrist, then follow the
following routine.
Tendonitis Stretch 1:
The first stretch in this routine is the same one for Arthritis Stretch 1.
Do these movements but do them slower and more controlled; you
want to feel the stretch in the wrist.
Do this ten to fifteen times.
As you get stronger, you can do this with weight. Try a soup can or
similar and do the same movements but while holding the can.
Stretch out your arm in front of you and ball up your fist.
Bend your wrist downwards and take your other hand and pull it
towards you.
Hold for 30 seconds.
Open up your hands and flip your wrist upwards.
Take the other hand, and pull the wrist towards you.
Repeat three times each way.
Another variation would be to put your hands on the ground or wall
and lean into it each way. You should feel all these stretches in your
wrists and the tendons running up your forearms.
Open up your hands so that your fingers are splayed out.

Then ball it up into a fist. Repeat as many times as desired.
You do not need to hold this; the goal is just to get your hand moving.
Grab either a stress ball or a tennis ball.

Squeeze that in your hands for about five to ten seconds.
Release and repeat five times.
If you don't have a ball or want something softer, you can use a pool
noodle or rolled-up towel.
Grab a small rubber band.

Place it around your fingers and stretch your fingers open and closed.
Go slow, so the band doesn't pop off.
You want to repeat this about three times.
Carpal Tunnel Syndrome

Carpal tunnel syndrome is found in the arm and wrist and is a result of a
pinched nerve. The symptoms are usually tingling, sensitivity, pain, and
numbness. If you suffer from carpal tunnel syndrome, then follow this routine
to ease discomfort and pain.
You should feel stretching and tension when doing these stretches, but not
any severe pain. You might feel tingling in your fingertips; when you let it
up, it should stop. If the tingling does not stop, this is an indication you have
gone too far with the stretch. There is too much pressure on the nerve. Also,
it might be an indication that there is something else wrong; this would be a
good time to check in with your doctor or physician so they can diagnose you
accurately.
Carpal Tunnel Stretch 1:
Hold your hands up in front of you, with your fists closed.

Turn your wrists up, so your knuckles face the ceiling then bring them
down to face the floor.
Repeat ten times up and ten times down.
Turn your hands to the side, so your thumb is upwards.
Move your wrist up and then down, if the same motion as before.
Repeat ten times up and ten times down.
Make sure you are doing this is a continuous motion.
Stretch your arms out straight in front of you. Your hands should be
open.
Turn your wrists up so that your fingers point upwards.
If you need less of a stretch, close your fingers. If you want more of a
stretch, push your hands up against a wall.
Still have your arms stretched out in front of you. Flip your wrists
downward and curl your fingers in.
If you want less of a stretch, then open up your fingers. If you want
more of a stretch, then press your hands up against a wall.
Place your palms together in a praying formation.

Bring your wrists down, and at the same time, your elbows should be
moving outwards.
Push down as low as you can.
Clasp your hands behind you.

Push your hands down and push your chest out.
This is more of a peck stretch, but it is good because that whole area
is connected, so it would still be beneficial to you.
Hold your hand up to the side of your chest on a 90-degree angle.

Your hand should be almost parallel to your head.
Keep pressure on your upper chest and tilt your head the opposite side
to your hand.
Repeat ten times. Do this on the other side.
This stretch is done to glide the nerve out, and it is not necessary to
do it multiple times a day, since it could irritate the area.
4
THE FINAL PUSH: STRETCHING ROUTINES TO OPTIMIZE

YOUR WORKOUTS
W ebody
have already chatted about the many benefits stretching has for your
and general life. But it can really improve the quality of your
workouts as well. When you work out, your muscles are constantly
flexing and contracting; they are in a constant state of movement. If you have
limited flexibility, you will have limited muscle movement, which will put a
cap on your workouts and progress.
Stretching also increases your rate of recovery after a workout. When we
stretch, we increase blood circulation; this results in more nutrients being
available for the muscles and a faster removal of harmful waste. You will
ultimately feel better because of this. Stretching also provides you with a
wider range of motion, which means the moves you perform can be more
dynamic. No matter how far along you are in your fitness journey, stretching
is a good weapon to have in your arsenal to increase your athletic
development.
Using stretching in tandem with a workout is an extremely effective way to
stay young and healthy. They tend to feed into each other; stretching
improves your workouts or exercise, and that improves your health, and the
cycle can then repeat.
GET THE MOST OUT OF YOUR STRETCH

As an athlete or avid gym-goer, you want to be able to get the most out of
everything you do, and as with everything there is a right way and a wrong
way to stretch. To reap all the benefits from stretching, you need to be
mindful of a few things. The first thing is that stretching causes tension but
not pain. That hurts so good feeling is normal; this shows that you are
engaging those muscles, but any uncomfortable or piercing pain is an
indication that you should stop. Pain can either be an indication that you have
done the stretch wrong or that your muscles are not ready for that move as
yet. Flexibility is built up over time, so don't rush it.
The second thing to remember is to breathe. Sometimes when we are so
focused on the exercise or stretch, we forget that we need to breathe, when
we hold our breath, our muscles tense up. We want our muscles to be as loose
as possible when stretching, so remember to inhale and exhale constantly.
The third thing you need to keep in mind when it comes to stretching is that it
is not a warm-up. In fact, your muscles should be warmed up for you to get
the best out of your stretches. Cold muscles limit your movement and might
even lead to injuries. The best way to warm up your muscles is a light 5 to
10-minute jog, either outside or on a treadmill. This will start activating your
muscles and get them ready for your routine.
The final thing to remember when stretching is that you should not be
bouncing. Stretching is about fluid motions, not stop-start or pulsing
movements. Stretching is usually measured by the seconds you hold it for
rather than how many you do, so if you are moving too quickly so that you
can get to the next one, you will not get the most out of your stretch. Try and
move as smoothly as possible; remember to relax and enjoy the moments.
ROUTINES FOR TARGETED AREAS

Every part of your body is different, and when it comes to stretching, each
one has different requirements and a varied range of motion. I have broken
up the stretching routines into sections; you will be able to partner stretching
routines with the parts of your body you are working out that day. This way,
you will be able to get the best results from your stretching and your
workouts.
After each routine, you are encouraged to take a few minutes to connect with
your body, engaging in a time of mindfulness. You can do this by lying down
on your back and taking deep breaths. Think about how you feel and how the
stretches made the different parts of your body feel. You may even find it
helpful to touch the areas you are thinking about physically. The goal here is
to increase the mind-body connection. If you know your body, you will be
able to pick up on things faster.
Upper Body Routine
Having tight shoulders or a tight chest will diminish your range of motion,
and you will lose some of the quality of your workout. Flexibility will help
you get better results in any section of your upper body. They are all
connected, and that is why it is essential not to neglect stretching out your
entire upper body. Follow this routine to help you benefit from the flexibility
of your upper body.
1. Self-hug Stretch
Relax your shoulders. Take each of your hands and grab the opposite
shoulder.
Your arms should be one on top of the other and create a V shape on
your chest. Your hands should be placed more to the side of the
shoulder, not on top.
Drop your shoulders down as far as you can get them while still
keeping your eyes in front of you. Tuck your chin in.
Let your chin drop towards your chest so that you will be moving
your eyes towards the ground. Your chin should still be tucked.
You should feel the stretch in the middle-upper part of your back. As
soon as you feel the stretch, hold it for five breaths. Your shoulders
should not be moving when you breathe.
This stretch lengthens the upper part of your back. If your back is very
straight, this could compromise how your neck mechanics work; this stretch
will loosen this up by introducing a slight forward arch. Loosened back and
neck will reduce the risk of injury when you are lifting heavyweights.
2. Forearm Stretch
Stretch your arms out straight in front of you.

Flip your wrist up so that your fingers are pointing to the ceiling.
Take one of your hands and pull back the fingers of the other hand.
You should feel this stretch both in your wrist and the inner part of
your forearm.
Next, flip your wrist downwards and curl your fingers in.
With the other hand, pull the curled hand towards you.
You will feel the stretch running up the back of the forearm.
Repeat this stretch three times each on both sides.
Stretching your forearms can often be overlooked, but this stretch stretches
both the forearm and the fingers. You need your forearms to lift and your
finger flexon to grip. After a long day of not using the forearm muscles, they
become tight and shrink. Most jobs do not require the use of the forearm
muscle, so it is our responsibility to make sure this muscle is engaged, so it
has good mobility.
3. Corner Pec Stretch
Stand a few feet away from the corner of a wall. You will have to
adjust how far you stand, depending on your height and the length of
your arms.
Place your palms on either side of the wall at shoulder level.
Breathe in, and then as you exhale, engage your core and pull them
into your back, press your chest into the wall by leaning into it with
your whole body.
Your body should not be bending to accommodate this move. Hold
for 30 seconds and repeat three to five times.
Holding this position results in the chest muscles lengthening.
This stretch targets the pectoralis minor, which is vital in the posture of your
upper body. Tight pecs may lead to a hunched back because when they have
not been stretched enough, they shrink and pull your shoulders in. It is vital
to have good posture when working out and in general. You will not be able
to get the best out of your upper body workouts if you do not address posture
issues, it is better to prevent this then try and fix it when you already have it.
4. Big Turn Back Stretch
Face a wall and stand as close to it as possible.

Place your right arm flat against the wall with your palm on the wall.
Your arm should be perpendicular to your body and completely
straight against the wall.
Slowly start rotating your torso to the left, leaving your arm stuck
against the wall.
Stop when you feel the stretch in your shoulder and chest. You can
continue to deepen the stretch slowly, if you would like more of a
stretch, make sure you do not take it too far.
Hold for about 30 seconds and repeat on the other side.
This stretch helps open up your chest, stretch out your biceps, and loosen up
your shoulders. It also has a positive effect on your posture. You will be
using all of these muscles for lifting, pressing, and any other upper body
workouts.
5. Wall Triceps Stretch
Bend your left arm at the elbow and place the elbow on the wall, slide
it up so that it is above your head. Your hand should be behind you, at
the center of your back.
Take your right hand and grab your left wrist.
Lean into the wall and feel the stretch.
The triceps are used to help move and extend the elbow, and it also plays a
role in keeping the shoulder stable. Your whole arm and shoulders will
loosen up and be more mobile if you use this stretch.
Most of us have experienced a spine that clicks at some point, the clicking or
popping has to do with the general muscle and joint function. There is usually
nothing wrong with cracking your back, but it can indicate that you have not
been working on or stretching your spine enough. The spine holds up your
entire upper body, so we want it to be mobile and functioning correctly.
Doing a stretch is a good way of keeping the spine supple, and if done
regularly, will hold less tension.
Thoracic Routine
The thoracic region is the region from below your shoulders to above your
hips, your abdominal area. This region contains twelve vertebrae and your
ribs; all your vital organs are found in this part of the body.
When you work out, your muscles heal and shorten; this happens especially
when you sleep. Shortened muscles mean stiff muscles, and this can
negatively impact your next workout. To help ease this and help you be in a
better position for your next workout, you need to stretch out the thoracic
region.
1. Cat-Cow
Follow the instructions for the Cat-Cow Stretch under the Back and
Torso routine in chapter 2.
This stretch has been known to improve balance significantly, and it engages
all the vertebrae. It engages the tailbone to activate the root movement of the
spine; this allows the spine to bend more freely. When your spine is more
flexible and has a higher mobility, it will reduce your risk of injuries for
many different workouts.
2. The Cobra
Follow the instructions for the Cobra Stretch under the Back and
The cobra is a spinal stretch that will strengthen your spine. It is also suitable
for stretching out the chest, shoulder, and abdomen. Daily activities can
impact your spine and spine health, sitting at a desk or even carrying a child
causes our spine to bend forward. This can hinder us in many areas, including
our fitness, this stretch helps counteract some of the effects of our daily lives.
3. The Hip Hinge
Follow the instructions for the hip hinge under the Back and Torso
routine in chapter 2.
Bending is part of our general lives, so we need to have a strong core and
lower spinal area. This is also important when it comes to strength training,
deadlifts, kettlebell swings, and many other exercises that require you to have
a strong lower back and core. This stretch strengthens your spine and core so
that you have mobility in these areas.
4. Child's Pose
Follow the instructions for the Child’s Pose under the Neck,
Shoulder, and Chest routine in chapter 2.
Child's pose is incredibly versatile in terms of what body parts it stretches

out. It helps with stabilizing the spine and opening up the chest and hips. We
tend to have compression in our lower backs because we push our extra
weight there instead of engaging our abdominal muscles. This pose helps us
release that compression and can make us more conscious of engaging our
core.
5. The Frog Stretch
Get down on your hands and knees.

Turn your feet inwards so that the inner part of the foot is on the
floor, and slide your knees apart. They should be wider than your
shoulders.
Drop your hips towards your feet.
If you can get down onto your forearms instead of on your hands, this
will give you a deeper stretch.
Hold for 30 seconds to 2 minutes.
This stretch works on your groin and adductors, but it also targets your core,
which is why it is in this routine. If you have done any kind of exercise or are
an athlete of any kind, you will know how important the core is to almost
anything you do. Your core muscles are where most of your strength comes
from, so having a flexible and robust core will improve your ability in any
exercise.
Lower Back and Hips
Building up your flexibility, mobility, and strength in your lower back and
hips is the best way to prevent injuries in these areas. A lower back and hip
injuries are amongst the most common in the fitness world. Not only is
preventing injury important, but strengthening this area helps you get a better
lower body workout and upper body workout. This area sits in the middle of
your body, and it tends to carry a lot of weight and pressure from exercise
and daily activity. Follow this routine to strengthen your lower back and hips.
1. Supine Spinal Stretch

Lay down on your back and bring your right knee up to your chest.
Take your left arm and bring your right knee down to cross the body
and land on the left side.
Stretch out your right arm to the side and turn your head to look at it.
This move helps stretch out your spine, lower back, and it opens up your
chest, moving the lower body in a way that it usually doesn't target joints and
muscles that are often neglected.
2. Seated Piriformis Stretch
Sit on the edge of a chair with your back straight.

Take your left leg and place the ankle on top of your right thigh. Flex
the foot and let it be parallel to the floor.
Pin down your leg by placing your hand on the ankle and the other
hand on the thigh.
Lean forward and bring your chest into your shin. Go as far as you
can to deepen the stretch.
Keep your back straight at all times.
Hold for 30 seconds to 2 minutes and repeat on the other side.
This stretch will target the piriformis, glute, and outer hip joints and muscles.
These muscles and joints are all important in the movement of the lower
body. You will be using them whether you are performing strength training
or doing athletic training.
3. The Knight Stretch

Follow the instructions for the Knight Stretch under the Knees and
Thighs routine in chapter 2.
The knight stretch opens up your hips and stretches out your leg muscles; it
also stretches your spine and opens up your chest. Stretches like these show
you how one move can affect so many different parts of the body. It also
shows how connected your body is and why mind-body balance is important.
4. Pigeon Pose
Follow the instructions for the Pigeon Pose under the Hips and Glutes
When you have tight hip flexors, it pulls your pelvis forward, and this has
some negative effects on your lower back. Your lower back might have an
exaggerated arch, and what this means is that in certain positions or moves,
you will feel pain. Loosening up those hip flexors with this stretch will help
get a healthier back arch and give you more freedom when you are
exercising.
5. The V-Sit
Sit on the floor with your back straight and your legs open as far apart
as you can get them.
Lean over with your whole body to try and reach your foot. You may
not be able to grab your foot; in this case, grab your shin or thigh.
Push down into your leg until you feel the stretch in your hamstring.
This stretch will help you to measure the flexibility you have in your
hamstrings and your lower back. Doing this stretch will allow you to have a
wider range of motion in your hips and a stronger lower back.
Lower Body
1. Quad Stretch
Follow the instructions for the Quad Stretch under the Knees and
This stretch works on not only the quads but also the hips, knee, and other
muscles in the leg. This is especially good for strengthening and stretching
your legs in preparation for intense lower-body movements. Cyclists,
runners, and people who do yoga all look to this stretch to prepare them for
their exercise and help them cool down afterward.
2. Hamstring Stretch
Sit down on the ground with your legs straight out in front of you and
your back straight.
Breathe in and fold your body over your thighs, reach for your feet. If
you cannot reach your feet, then go as far as you can until you feel the
stretch in your hamstrings.
If you want more of a stretch, you can flex your feet.
Hold for 30 seconds, come back up and shake out your legs. Repeat
three times.
Hamstring stretches help loosen up the hamstring, and as a result, this gives
your body more support. A stringer hamstring will also offer your knees more
support when running and performing other exercises.
3. Standing Forward Fold
Stand up with your back straight and feet apart.

Bend at your hips and bring your body as close to your thighs as you
can. Try and keep your knees straight as your reach for the floor with
your fingertips. If this is not possible, then reach for your ankles or
calves.
Try and move closer to your thighs with every exhale.
Hold for 30 seconds to 1 minute.
This stretch will help lengthen the hamstrings and strengthen the knees and
thighs. You might also feel something in your calves and hips; this is a
stretch that works out most of your lower body.
4. Wall Calf Stretch
Stand a few feet away from a wall.

Step forward with one leg and leave the other behind. Both feet
should be facing forward.
Hold your hands up against the wall.
Bend the knee closest to the wall and keep the other leg straight.
Lean into the wall with your body. Keep both feet planted on the
ground. You should feel the stretch in the calf of your back leg.
Hold for 30 seconds to 1 minute and repeat on the other side.
This stretch will work out your calf but also your Achilles tendon. This
means that there will be a wider range of motion, and your lower leg and
ankles will be strengthened.
5. The Knight Stretch
Follow the instructions for the Knight Stretch under the Knees and
Also, see notes under the lower back and hips routine in this chapter.
5
THE COOL DOWN: THE ROUTINE TO KEEP YOU, YOUNG
S tretching has so many benefits, not only for your body but also for your
mind and your overall well-being. It is a brilliant way to help with injuries
and enhance workouts, but we cannot forget the other benefits that come
along with it. In general, having excellent flexibility will add to your life, and
being more mindful of your stretching can increase your quality of life to a
level you would not expect.
THE ROUTINE
Before we jump into the routine, let's focus on meditation and breathing,
which are yoga practices, but they extend further than that. These are
essential aspects of stretching and improve the way you feel when you are
done with the routine and throughout the rest of the day. They help us
connect with our bodies and increase how effective our stretches can be.
The importance of yoga is that it does not focus just on the physical body but
on the mind as well. What goes on in our mind can affect our bodies, that is
why it is so important to be mindful and be able to take control of our
thoughts. This is where meditation comes in; meditation helps get the mind-
body balance right. It helps us to focus our minds on what is going on in our
body, and we can respond to this effectively. Our mind and body are not
separate entities, but instead, they work together. This, in turn, will help with
everyday movements and control of your emotions, which believe it or not
have a huge effect on the pain we feel in our body too. The power to be in
control of your mind and your body will lead to a more fulfilling life. This
will also be reflected in the response of your body.
Breathing, as we know, is important in general life, but it is essential in
stretching. When we focus on breathing, we start focusing on our bodies; this
can lead to a lower risk of injury. Breathing will increase our oxygen intake;
our muscles need the oxygen to run at their best. Be mindful of when you
exhale and inhale, this can also be a tool to help deepen your stretches and
reduce the stress that causes knots and tension.
Now let's get into the stretching routine. This routine is excellent for
increasing flexibility in your whole body; it was developed by Winderl
(2020). Paired with the breathing and meditation techniques we have just
spoken about, it is a winning combination for a full mind and body routine.
1. Standing Hamstring Stretch

Start by standing up straight with your feet aligned with your hips.
Breathe in and fold your body over at the hips, grab the back of your
legs at the lowest point you can get it.
Your upper body should be relaxed.
Hold for 45 seconds - 2 minutes.
2. Piriformis Stretch
Follow the instructions for the Piriformis Stretch under the Back and
3. Lunge With Spinal Twist
Follow the instructions for the Lunge With Spinal Twist stretch under
the Hips and Glutes routine in chapter 2.
4. Triceps Stretch
You may stand, kneel, or sit for this stretch.

Extend your arms above you.
Bend your arms at the elbow, and touch the center of the top of your
back with your hand.
With your other hand, reach over and grab and pull down gently on
the elbow of the bent arm.
Hold for 30 seconds, repeat on the other side.
5. Lying Figure 4 Stretch
Follow the instructions for the Lying Figure 4 Stretch under the Hips
and Glutes routine in chapter 2.
6. 90/90 Stretch
Follow the instructions for the 90/90 Stretch under the Hips and
Glutes routine in chapter 2.
7. The Frog Stretch
Follow the instructions for the Frog Stretch under the Thoracic
8. Butterfly Stretch
Sit on the floor with the bottoms of your feet touching.

Lean over and try to get your head as close to the floor as possible.
Push down on your knees with your elbows.
The closer your feet are to you, the deeper the stretch will be.
Hold for 30 seconds to 2 minutes.
9. Seated Shoulder Squeeze
Sit down on the ground, bend your knees and have your feet flat on
the ground.
Interlock your fingers behind you.
Straighten out your arms; you will feel your shoulder blades pulling
together.
Hold for 3 seconds—repeat between five and ten times.
10. Side Bend Stretch
Kneel on the ground. Keep your back straight.

Straighten out your right leg to the side.
Place your right arm on your right leg and lift your left arm in the air.
Lean your body and arm over to the right.
Your hips should be facing straight in front of you and your right leg
perpendicular to your body.
Hold between 30 seconds and 2 minutes.
11. Lunging Hip Flexor Stretch
Kneel on one knee.

Lean into the leg that is in front of you with your hips.
If you squeeze your butt, it will give you more of a stretch.
Hold between 30 seconds and 2 minutes. Repeat on the other side.
12. Seated Neck Release
Sit or stand with your back straight.

Move your right ear towards your right shoulder.
Take your right hand and slowly pull your head closer to your
shoulder.
13. Sphinx Pose
Follow the instructions for the Sphinx Pose under the Back and Torso
14. Child’s Pose
Follow the instructions for the Child’s Pose under the Neck,
Shoulder, and Chest routine in chapter 2.
15. Pretzel Stretch
Lay on the ground flat on your right side. Rest your head on your
arm.
Bend your left leg and bring it up as close to your body as possible.
Bend your right leg back and grab it with your free arm, pull it up as
close to your butt as possible.
Slowly bring your left shoulder towards the ground, while keeping
your torso straight.
Hold between 30 seconds and 2 minutes. Repeat on the other side.
16. Standing Quad Stretch
Stand up with your back straight and feet together.

Bend one of your knees back and grab your foot with your hand. Pull
the foot towards your butt.
Do not let your knees separate.
Squeeze your butt for more of a stretch.
Repeat on the other side.
17. Cat-Cow Stretch
Follow the instructions for the Cat-Cow Stretch under the Back and
18. Knees to Chest
Lay down on the ground with your back on the floor.

Bring your knees up towards your chest.
Hold onto your shins with your hands and pull them into you.
Don’t allow your lower back to lift off the floor.
LIVE A HEALTHY LIFESTYLE

No part of your body runs on its own. Everything is connected and works
together for the good or the bad of the entire body and mind. That is why it
would not be right to just talk about stretching without mentioning some
other aspects that work with stretching to keep you healthy and happy.
We must never forget that no matter how much stretching and exercise we
do, if we do not feed ourselves the right nutrition, it might all be in vain.
What you eat and how your body performs work side by side. This is why we
need to pay attention to what we are putting in our bodies; it can either fuel
us or zap our energy. Stick to foods that are high in nutrients, pick whole
foods, and always try and incorporate fruits and vegetables into your meals
wherever you can. You will feel the difference in your body, in your mind,
and your energy levels. Vitamin B is essential within body processes such as
energy production.
Sleep is also an important part of a healthy lifestyle. Most people overlook
sleep, but it is what will give us energy for the next day. When we sleep, our
body repairs itself, and our mind resets itself to prepare for the next day.
When we get too little sleep or low quality sleep, we rob our bodies of the
opportunity to do this, and before we even get a chance to decide how the day
is going to go, we are already on the back foot. If you sleep well, your body
will function better; you will be sharper and make better decisions throughout
the day. Sleep is one of the main issues I encounter when training clients, and
before you work on your fitness and flexibility, getting your sleep right is
hugely important.
Give biohacking a try; it can help you discover more about yourself. What
your body likes and doesn't like, and how it responds to different patterns and
foods. Biohacking is making small changes to your life and lifestyle so that
you can see changes in your health and well-being (Jewell, 2019). Much of
biohacking is trial and error, or some may describe it as split-testing, but it
can help you get a better understanding of your specific body. You could try
a diet where you remove one thing and then slowly reintroduce it and see
how it makes you feel, or try adding caffeine to your diet as a productivity
and energy booster. Try going to bed at different times or having a different
bedtime routine and take note of how it affects your sleep. The good thing
about biohacking is that you might uncover a secret to a better life that you
didn't know before.
When you have a healthy lifestyle, it causes a ripple effect in your life that
flows into many areas. Think about it; when you are healthy, you have
positive inputs that will respond with positive outputs and responses. You
will notice your body thanking you through less pain and your mind thanking
you through more emotional control and fewer swings. It affects the way you
think because you are more positive and positivity breeds opportunity. You
will be more motivated to live better and give more. Other people want to be
around happy people. This will vastly improve your relationships and help
you to create new ones, stronger ones. Let's not forget how stretching can
boost your mood as well; when we stretch, our body releases endorphins,
which give us a high and lift our mood. This feeling can last many hours after
you have finished stretching and can translate into how you handle situations
and people around you.
At the core of this healthy lifestyle is a mind-body balance. We need to have
this because it is so important to be healthy all around and not just in one
aspect; if we focus too much on one thing, we will not be steady, and it won't
be long before we crumble under the pressure of whatever comes our way.
Health is made up of pillars of mind and body, and we need to make sure
both of them are strong.
It's all well and good to say that you need this balance, but the big question is
how to get it. There are actually quite a few things you can do in your life to
help you get to a state of overall wellness. Get up and get moving. Sitting
down for too long can have negative effects on your body and mind. Aim for
15 minutes of heart elevating activity every day. Do something that feeds
your soul, ask yourself where your passion lies, and find a way to integrate
that into your life. Treat everyone with kindness, give back, and take the time
to slow down and be a part of the world around you and practice gratification.
One of the most important ones is to remember to laugh, those same
endorphins that are released when you stretch are released when you laugh.
These are only a few of the ways you can move towards a mind-body
balance, and anything that brings you joy and peace can be added to this list.
There are many facets to health, so remember to explore and pay attention to
all of them. Balance is achievable if you take the right steps towards it. It isn't
a foreign or make-believe concept but rather something available to all of us.
It is your life and your body, and you want to live it the best you can, so
whatever that is, make every decision from now in aid of moving in that
direction.
YOUR MISSION SHOULD YOU CHOOSE TO ACCEPT IT…….
I need your help; I am new to publishing and working my socks off day and
night to try and bring you the best content in my books.
So, your mission from me is that if you enjoyed the book, leave me a quick
and honest review. So we can get my books seen by more people and let
them know the quality of my books, this is top secret information and we are
running out of time.
P.S. if you did not enjoy the book, instead of leaving a negative review,
please contact me letting me know why you did not like the content, and I
will do my best to address your concerns
Thank you :)
CONCLUSION
Stiffness and lack of mobility is something that many people just silently
suffer from purely because they don't know what to do or where to turn to for
help. Luckily that does not have to be your story. The stretches and routines
in this book have covered every part of the body that no matter where your
problem areas are, you are now equipped to handle them head-on.
Taking what you have learned and letting these stretches guide you will be
the deciding factor of whether your body and mind reach its full potential.
The body is a beautiful thing; it is the case in which our lives are held, so we
should want to take care of it. There is no better way to take care of our body
than to give it back its flexibility and full range of motion that has been taken
away by sedentary lifestyles or unfortunate circumstances.
Whether you want to take the stretches and create your routine or have a
specific goal in mind like getting past an injury that is slowing you down,
these stretches will help you. As we have discussed, stretching can also help
you optimize your workouts, so this is not just for beginners; in fact, you can
start at any level and improve wherever you are. Stretching is beneficial to
whoever gives it a shot and wants to see what their bodies can do.
Stretching is not only about improving your body and the physical aspects of
your life, but it is about adding something to your routine that will help you
live a better overall life. The ripple effect of having a good stretching routine
implemented in your life is incredible. From having more mobility and
freedom to just being in a better mood and having a clearer mind, these are all
available to you if you are willing to put in a bit of effort to see your life
change for the better.
Give it a shot, and you will not regret it. The fantastic thing is that you do not
have to wait months to reap the benefits stretching offers. Your body will
start feeling better quicker than you expect, and your emotions and morality
will change and become healthier. That is the goal at the end of the day. We
all want to be healthier in all aspects of our lives. Stay committed to the
process, and your future self will be thanking you.
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USE IT OR LOSE IT

STRETCHING EXERCISES TO REGAIN AND MAINTAIN YOUR OPTIMUM

THE WARM-UP: BENEFITS OF STRETCHING THAT YOU

S tretching is often overlooked when planning a workout program. Usually,

THE IMPORTANCE OF STRETCHING

MOBILITY AND FLEXIBILITY TEST

UPPER BODY MOBILITY

Lay on the ground, with the back flat.

Sit with your back straight up against the wall.

Wrist and Finger Flexion

LOWER BODY MOBILITY

Start in a rested squat position. Go down as low as you can.

Sit up straight with your back flat against a wall.

Start by standing up straight with your feet together.

Start by standing up straight.

CONCLUDING THOUGHTS ON THE MOBILITY AND FLEXIBILITY

CONDITIONING: ALL THE STRETCHES YOU WILL EVER

NECK, SHOULDER, AND CHEST

Begin by kneeling down on all fours; your hands should be aligned

Upper Trapezius Stretch

Begin by sitting or standing with your back straight.

Quadruped Thoracic Rotation Stretch

Sit or Stand with your back and neck straight.

Place a straight arm on a wall.

Place your right hand on your head.

ARMS, HANDS, AND WRISTS

Wrist Extensor Stretch

Wrist Flexor Stretch

Tennis Ball Squeeze

Sit or stand up straight with your arms in front of you.

Sit with your back straight.

Lay down with your belly to the floor.

Lay down on your back and have your knees bent.

Start on all fours.

Half Lord of the Fishes

Lying Figure 4 Stretch

Knees and Thighs

Lie down on your back with your knees bent.

Stand with your legs 3 to 4 feet apart, could be wider depending on

LOWER LEG, ANKLES, AND FEET

Tip Toe Tense

Stand up straight, then lift yourself onto your tiptoes.

You may be lying down or sitting for this move.

Sit on the floor with your legs straight out in front.

Toe Grip Challenges

MASSAGE BALLS AND FOAM ROLLERS

REPETITIONS: STRETCHING ROUTINES THAT MAKE YOU

ROUTINES FOR SPRAINS, INJURIES, ACHES AND PAINS

Grab a chair and hold onto the back.

Start in the same position as the previous exercise, but instead of

Roll over onto your back and bend your knees.

Get into a lunge position and just proceed to do a simple lunge.

Stand up with your back straight.

Follow the instructions for the Lying Figure 4 Stretch mentioned in

Lay down on your belly, squeeze your butt in tight.

Sit at a table and place your forearm on the surface.

Place your hand on a wall.

Rotator Cuff Stain

Sit down on a chair and have either a stick or a pipe in hand.