Body & Mind Training Center

Wrist Extensor Stretch :


Teaching Points :

Hold one arm straight out in front
Use the other hand to bend the wrist and point the fingers towards the floor, applying gentle pressure
Hold for between 10 and 30 seconds

Variations :

Use a wall to apply pressure rather than the other hand

Muscles Stretched :

Extensor Carpi Radialis Brevis
Extensor Carpi Radialis Longus
Extensor Carpi Ulnaris
Extensor Digitorum Communis

Related Injuries :

Tennis elbow
Radial nerve entrapment

Tennis Elbow Stretch :

Teaching Points :

Hold one arm straight out in front
Use the other hand to bend the wrist and point the fingers towards the floor
Rotate the wrist so that the fingers point across the body
Hold for between 10 and 30 seconds

Muscles Stretched :

Extensor Carpi Radialis Brevis
Extensor Carpi Radialis Longus
Extensor Carpi Ulnaris
Extensor Digitorum Communis

Related Injuries :

Tennis elbow

Triceps Stretch :

Teaching Points :

Place your hand on your upper back with the elbow bend towards the ceiling
Use your other hand to pull the elbow towards your head
Hold for between 10 and 30 seconds

Variations :

Hold a towel in the hand of the arm being stretched and bring it into the position above so that the towel is hanging behind your back
Bring the other hand behind you at waist height and pull down on the towel

Muscles Stretched :

Triceps Brachii

Related Injuries :

Triceps tendon tear or inflammation

Biceps Stretch :

Teaching Points :

Stand with your back to a wall
Place your palms on the wall as high as possible with the fingers pointing upwards
Lean forwards and squat down to stretch the biceps
Hold for between 10 and 30 seconds

Variations :

Wrist flexor stretch

Muscles Stretched :

Biceps Brachii

Related Injuries :

Biceps Tendon Inflammation

Chest Stretch


Teaching Points :

Stand in a doorway or next to a wall
Bend the arm being stretched and place the forearm flat against the wall or doorframe
Step forwards and rotate your body away from your outstretched arm
Hold for between 10 and 30 seconds


Muscles Stretched :

Pectoralis Major
Pectoralis Minor


Related Injuries :

Spinal kyphosis (rounded posture)


Chest Stretch with a Partner :

Teaching Points :

Hold your arms out behind you, parallel to the floor
Your partner should be standing behind you and holding your lower arms
Get your partner to gently apply pressure as if trying to push your wrists together
Hold for between 10 and 30 seconds


Variations :

Chest Stretch

Muscles Stretched :

Pectoralis Major
Pectoralis Minor


Related Injuries :

Spinal Kyphosis (rounded shoulders)

Back Stretches


Lower Back Stretch :

Teaching Points :

Lay on the floor on your back
Bring your knees up to your chest and use your arms to pull them in further
Hold for between 10 and 30 seconds

Variations :

Perform one leg at a time
Add internal rotation to further stretch gluteus medius

Muscles Stretched :

Erector Spinae
Gluteus Maximus

Related Injuries :

Lower back pain


Latissimus Dorsi Stretch :

Teaching Points :

Stand upright with your arms above your head
Reach up as high as possible
Hold for between 10 and 30 seconds

Variations :

Perform one arm at a time
Latissimus Dorsi Stretch II

Muscles Stretched :

Latissimus Dorsi

Related Injuries :

Back muscle strain


Latissimus Dorsi Stretch II :


Teaching Points :

Kneel on the floor
Lean forwards with the arms outstretched as far as possible and hands on the floor
Push your buttocks down towards your feet keeping your hands still to increase the stretch
Hold for between 10 and 30 seconds

Variations :

Latissimus Dorsi Stretch I

Muscles Stretched :

Latissimus Dorsi

Related Injuries :

Back muscle strain


Back Arch Stretch :

Teaching Points:

On all fours on the floor, arch your back up as high as possible
Hold for between 10 and 30 seconds then relax.
This can also be done with the back slump stretch.

Muscles Stretched :

Multifidus
Erector spinae

Related Injuries :

Back muscle strain
Lower back pain


Back Slump Stretch :

Teaching Points :

Kneel on all fours and let your back slump down as if trying to get the navel to the floor
Hold for between 10 and 30 seconds

Muscles Stretched :

Multifidus
Erector spinae

Related Injuries :

Back muscle strain
Lower back pain



Back Rotation Stretch :

Teaching Points :

Stand upright with your arms folded across your chest
Rotate your shoulders around to one side
Hold for between 10 and 30 seconds

Variations :

Perform seated on a chair and gripping the backrest

Muscles Stretched :

Multifidus
Internal Obliques
External Obliques

Related Injuries :

Back muscle strain
Lower back pain
Abdominal strain