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 THE LOWER BACK STRETCH
MUSCLE (S) WORKED: Erector Spinae
LOCATION: Lower back
STANCE: Stand with
feet shoulder width apart, knees bent with hands on thighs.
Shoulders should be slightly apart.
MOVEMENT: SLOWLY pull stomach in and curl upwards (similar to a cat)
HOLD: Count slowly
to 20-30 and return to original position. Repeat twice
SAFETY POINTS: Ensure
weight is supported by placing hands on thighs. Be careful to
slowly uncurl to original position. Keep chin up and eyes focused
in front of you.
 THE UPPER BACK STRETCH
MUSCLE: Trapezius and Latissimus Dorsi
LOCATION: Upper back
STANCE: Stand with feet shoulder width apart and knees slightly bent.
MOVEMENT: Clasp the hands in front at shoulder height with the palms away from the
body. Gently push the palms away without locking the elbows.
HOLD:Count slowly to 20-30. Repeat stretch twice
SAFETY POINTS: Keep the back straight and the tummy tight. Knees slightly bent
 THE DELTOID STRETCH
MUSCLE: Deltoid
LOCATION: Shoulder
STANCE: Stand with feet shoulder width apart and knees slightly bent.
MOVEMENT: Take the right arm across the body at shoulder height, keeping the shoulder
relaxed. Place the left hand on the right arm slightly above
the elbow and gently bring the right arm towards the chest.
HOLD: Count slowly to 20-30.Repeat stretch twice. Repeat with left arm
SAFETY POINTS: Keep
the back straight and stomach tight. Make sure the knees are
slightly bent at all times. Keep head facing forward.
 THE ALL OVER
STRETCH
STANCE: Stand with
feet shoulder width apart and knees slightly bent.
MOVEMENT: Raise your arms overhead and bring your hands together. Slowly begin to stretch upward.
HOLD: Count slowly to 20-30. Repeat stretch twice.
SAFETY POINTS: As
with all all stretches the safety guidelines should be followed at all times. Keep breathing normally.
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