22. Standing calf stretch at the wall
work on your soleus and gastrocnemus with this one. Take the lunge position and turn the back of your foot slightly. Slowly bring the back of your heel to the ground. This will help you stretch your calf muscles.
23. Lateral flexion at the wall
Get your external obliques in some motion. Prolong your spine and bring your hips outwards. If your lower back is giving you trouble, skip this stretch.
24. Supine twist
It is time for your glutes and external obliques again. This stretch benefits those who deal with sciatica pain, and brings them a pleasant relief.
Lie flat on the back and place one leg across your body. Slowly rotate your gaze and upper body in an opposite direction. There is one thing you should focus on, and that is your breath.
It serves you to open your rib cage and sacroiliac joint and hip area without applying additional pressure to your lower back. If you find this stretch hard to perform, stack your knees one on top of another.
Remain in this position and set your knees higher to feel the stretch on your upper spine. Lower your knees to bring the stretch on your lumbar spine.
25. Lateral flexion with a dowel
Get ready to stretch your external obliques and latissimus dorsi. Prolong your spine and slowly push the hips outwards. Keep your shoulders outward at the same time. Skip this stretch if you are dealing with lower back issues.
26. Triangle pose
The triangle pose is for your external obliques only. Start off by standing wide. Keep your front foot ahead and get your back foot at a 90-degree angle. Place one hand on your frond leg. You can set it on the floor as well. Sit into your front hip, while keeping your back straight. Rotate away from the leg that is in the front, and look towards the hand that floats in the air.
27. Chest stretch at the wall
This technique will help you stretch your pectorals. Stand close to a wall, and face it with your thumb up. Slowly rotate away from the wall. This will bring the stretch to your chest muscle.
You should feel the stretch in the core of the muscle, but make sure not to stretch it too hard, because that might make your shoulder joint sore.
28. Assisted chest stretch
Get your chest and latissimus dorsi ‘rolling.’ Lie down on the mat and face your palms up. As your partner to get into a deep squat and have him or her hold your hands.
This should bring the stretch in both your chest and lats, and you should also feel some traction in the spine. However, this stretch is not recommended to those who have a shoulder impingement.
29. Seated half pigeon variation
A nice stretch for your anterior tibialis. Sit on the mat and have your feet set in front of you. Place one of your hands behind you and rotate your hip outwards, while putting one foot above your knee. If your goal is to enhance the stretch on your hip, slowly lean forward and develop the stretch by hinging at your hips.
30. Supine shoulder external rotation stretch
Do you know where your subscapularis is? If yes, get prepared to stimulate it. Lie flat on the back. Set your arm outwards and keep your angle at a 90-degree angle.
Then, slowly move the back of your hand towards the floor. If it is hard for you to bring it close enough to the floor, your rotator cuff and other muscles that have the role to control your internal rotation are probably stiff.
31. Down dog variation at the wall
By performing this stretch you activate both your pectorals and latissimus dorsi. Stand far from a rack or wall. Once you are able to reach the wall, your body should get parallel to the floor.
Develop the stretch by pivoting at your hip. Keep in mind that your spine should be straight all the time. When you succeed to get into this position, bring your chest forward and set your upper back in a slight arch, whole stretching your lats and chest muscles. If your hamstrings feel tight, bend your knees.