1 /77 ref1 10 seconds each side
Standing or sitting, stretch your neck laterally, pull from your head sidewards.
Standing or sitting, with your hands interlace behind your head over the nape of your neck. Pull from your head downwards, without moving yor trunk, until your chin touches your chest.
Standing or sitting, places one hand on your forehead and pull backwards gently
4 /77 ref60 10 seconds each side
Exercise to strengthen your neck, push with your head and hold with your hand, keeping static your head.
Exercise to strengthen your neck, push with your forehead, and hold with your hands, keeping static your head.
Exercise to strengthen your neck, push with back of your head, and hold with your hands, keeping static your head.
7 /77 ref2 10 seconds each side
Standing or sitting, tilt your body sidewards and pull from your elbow with your hand.
Standing or sitting, interlace your fingers and move your hands upwards.
9 /77 ref75 3 times 5 seconds
Lean your head gently to one side inhale and exhale deeply.
10 /77 ref11 2 times 5 seconds each one
Standing or sitting, stretch your arms upwards alternatively, trying to extend one hand higher that the other.
11 /77 ref74 3 times 5 seconds
Place your arms behind your head inhale and exhale.
12 /77 ref76 3 times 5 seconds
Join your toes together and using them to support your foot on the ground, raise your heel.
Stretch your arms and hands up and put on tiptoe.
14 /77 ref65 10 seconds each side
Standing, with your legs separated, stretch your arms upwards, and rotate.
15 /77 ref66 10 seconds each side
Standing, with your legs separated, stretch your arms upwards, tilt your body sidewards.
Standing, with your legs separated and your arms in your hip, tilt your back, shoulders and head backwards.
17 /77 ref30 15 seconds each arm
Standing or sitting, your arms over head, press down your elbow with your hand.
18 /77 ref39 2 times 5 seconds each one
Standing or sitting, with your arms next to your body, move your shoulders upwards.
19 /77 ref68 10 times shoulders clockwise and counter clockwise
Move your shoulders up, back, down and forward, in clockwise. Repeat counter clockwise.
Standing or sitting, interlace your fingers overhead, stretch your arms upwards.
21 /77 ref48 15 seconds each arm
Standing or sitting, pass your arm by your armpit and pull your elbow.
Move up your hands, putting your arms in straight angle and elbows down. Move your elbows backwards.
Standing or sitting, interlace your fingers, put your palms forward, stretch your arms forwards.
24 /77 ref53 10 seconds each arm
Standing or sitting, one arm bent behind your back coming up to the other arm bent behind your head and down, grab your fingers and hold.
25 /77 ref43 15 times each hand clockwise and counter clockwise
Interlace your hands and rotate your wrist in both ways, clockwise and counterclockwise
26 /77 ref31 15 seconds each arm
Standing, extend your arm horizontally backwards, take hold on to a column and turn your upper body to stretch
27 /77 ref55 15 seconds each arm
Standing, in front of a door or column, place one hand and its forearm on it. Put one leg back and straight and the other leg slightly advanced and bent. Turn the upper body away of the column.
Calf
28 /77 ref21 30 seconds each leg
Standing, near to a column or wall, lean on your forearms, resting your head on your hands. Bent one leg toward the wall and the other leg should be straight backwards. Slowly move your hips forwards, keeping straight your lower back. Keep your soles in the floor.
29 /77 ref34 30 seconds each leg
Standing, to stretch your cuadriceps and your knee, hold your foot with your hand, pull your hell towards your butt.
30 /77 ref35 25 seconds each leg
Standing, place one foot upon a wall, keep the other foot pointed straight ahead. Bent the knee of the raised leg and move your hips forward.
Standing, your legs slightly separated, you knees slightly bent, tilt your body and place your hands in a wall. Move you upper body drop down to stretch.
32 /77 ref45 10 seconds each side
Standing, with your legs separated and your arms in your hip, rotate your body sidewards.
Standing, with your legs separated and your hands in your back, move your waist forward.
Standing or sitting, interlace your fingers behind your back, rotate your elbows inwards while your stretch your arms. Move your arms upwards to stretch your shoulders. Keep your chin inwards and your chest outwards.
Standing, bent your knees, keeping your back straight.
36 /77 ref73 3 times 5 seconds
Flex your leg oposite of pain (side stitch) and push your leg against your chest, let out a deep exhale while holding the lips closely together.
Standing, bent your back to touch your toes, you can bent your knees slightly.
Bent your back, your chest in contact with your thighs and your hands near your feet in the floor, stretch your legs.
39 /77 ref29 20 seconds each leg
Standing, place one leg laterally and straight in a step, move your upper body downwards to this leg to stretch.
40 /77 ref22 10 seconds each foot
Standing, with one leg slightly advanced. Turn the upper part of one foot forward, put your toes in the floor. Press your toes downwards using your weight.
41 /77 ref13 20 seconds each leg
One knee on the floor, the other leg bent and forward, with the knee exactly upon the ankle. Move the hip downwards to stretch
42 /77 ref44 10 seconds each leg
Standing, with your legs separated, bent one leg and move your body sidewards.
Kneeling, with your hands in the floor, place your toes in the floor. Move your rumps backwards and downwards.
44 /77 ref19 10 seconds each arm
Kneeling, with your hands in the floor, move backwards while you press down with your hands in the floor.
Sitting on heels, move your shoulders downwards.
46 /77 ref71 5 seconds each side
Kneeling, with your hands in the floor, stretch one arm an the opposite leg.
Kneeling, with your hands in the floor, your fingers pointing back, move your body backwards to stretch.
kneeling,your legs together, put your arms straight and back, not bend your back, move backwards, keep your knees in the floor.
Squatting, your soles in the floor, slightly separated. You can support your back in a wall or hold with your hands.
Sitting in the floor, with your legs bent, soles of your feet together, take hold your feet and slowly lean forward.
Lying down, with your legs bent, soles of your feet together, try to keep your legs open.
52 /77 ref8 3 times 5 seconds each one
Lying down, with your legs bent and slightly separated, raised to the head, keeping your back in the floor. You can help with your arms.
53 /77 ref52 2 times 5 seconds
Lying down in the floor, with your legs bent, your hands in the nape of your neck, stretch your elbows.
Sitting in the floor, bent your knees, hold your thighs and pull them to your chest, keep your feet in the floor.
Sitting in the floor, your legs straight, bend form the hip, take your feet with your hands if you can.
56 /77 ref40 20 seconds each leg
Sitting in the floor, one leg straight, bent the other one and cross your foot to the other side of your knee. You Can help with your hands.
57 /77 ref32 15 seconds each side
Sitting in the floor, one leg extended, bent the other leg and cross its foot over and outside of the other knee. Bent one arm and place your elbow outside the knee. Rotate your upper body and support your leg with you elbow.
58 /77 ref33 15 seconds each leg
Sitting in the floor, with your arms back your hands in the floor, one leg bent backwards, the other leg bent and the sole of the foot next to the knee, you lay down backwards to stretch.
59 /77 ref18 15 times each foot clockwise and counter clockwise
Sitting in the floor, rotate your ankles in both ways, clockwise and counterclockwise, pull it toward your chest helping with your hands.
60 /77 ref77 15 times each foot clockwise and counter clockwise
Rotate your ankles in both ways, clockwise and counterclockwise.
61 /77 ref14 20 seconds each leg
Sitting in the floor, with your hands back in the floor, one leg bent backwards and the other one bent one with the sole touching your knee, you should move backwards to stretch.
62 /77 ref15 20 seconds each leg
Sitting in the floor, with one leg straight and the other one bent with your sole touching your thigh. Lean down forward, over your leg, taking your ankle.
Sitting in the floor, with your legs open and straight, put your hands in the floor and move forward.
64 /77 ref56 15 seconds each side
Sitting in the floor, with your legs open, rotate your upper body sidewards, extend your body downwards over one leg, taking your foot.
65 /77 ref25 20 seconds each leg
Sitting in the floor, with your back straight supported against a wall, one leg straight, bent the other leg and takes hold your ankle, pull this leg toward your chest helping with your hands.
Lying down on your back, bent your legs and pull your knees toward your chest. Keep your head on the floor.
67 /77 ref37 25 seconds each side
Lying down, your arms extended, bent one leg and turn your hip, keep your shoulders in the floor.
68 /77 ref38 10 seconds each leg
Lying down on one of your sides, with one leg straight, bent the other leg, helping with your hand.
69 /77 ref9 25 seconds each side
Lying down, interlace your hands behind your head, legs slightly bent, keep your back flat in the floor. Turn your hip sidewards with one leg supported over the other one.
70 /77 ref10 20 seconds each leg
Lying down, one leg straight, pull the other leg towards your chest, helping with your arms.
71 /77 ref51 10 seconds each leg
Lying down in the floor, with one leg bent, lift the other leg, stretched moving the leg towards your head.
72 /77 ref69 15 seconds each leg
Standing, with one leg in a chair, tilt your body forward.
73 /77 ref50 10 seconds each leg
Standing, supported in a wall, lower your hips downwards, while bent your knee slightly. Remember keep your back flat, maintain your back foot pointing stright ahead and your heel down.
74 /77 ref58 15 seconds each leg
Standing, with your legs slightly separated, pull from the toes of one leg with the opposite leg slightly bent.
75 /77 ref57 15 seconds each leg
Standing, supported in a wall, place one foot on the opposite knee, move backwards and downwards to stretch your hip.
Standing, with your legs separated and slightly bent, take your ankles by the inner part, without loosen you stretch your back upwards.
Lying down, with your back touching the floor, with your legs bent upon a chair, relax yourself.
Types of stretches: PNF (Proprioceptive neuromuscular facilitation): is a stretching technique that combine static and isometric streches, begin with a) static stretch, followed b) by an isometric stretch, contracts the tight muscle against the stretch, continue c) relaxing the muscle d) followed by a deeper static stretch in order to gain increased range of motion
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