Appendix 3

Stretching Exercises

1. Reclined Spinal Twist (Lord of Fishes pose)

Intensity: Light

Target muscle group: Abdominal side, back and hips

Initial Position:spine stretch

Lie down on your back with knees bent and feet together flat on the floor. Extend your arms comfortably out to each side, palms up.

Steps:

Keeping left knee bent, extend your right leg. Now, place your right hand on the left bent knee, pull it towards the right. As you do so gradually, turn your neck on left side to gaze at the extended arm. Feel the stretch across your chest and torso. Try to make the bent knee touch the floor. Hold. Return to the starting position. Repeat in the opposite direction. This is one rep of this pose. Repeat after a rest of 10 seconds.

Reps: 4 on each side

Sets: 1

Hold: 10–30 seconds

Important notes:

  • Stretch mildly. Do not over stretch.
  • Keep your shoulders relaxed and pressing into the floor.

2. Hamstring Stretch (Reclining Big Toe pose)

Intensity: Light

Target muscle group: Back of thighs

Initial Position:hamstring stretch

Lie on your back with legs extended and together. Arms on sides, close to body, and palms down.

Steps:

Bend left knee and place a belt under the foot and hold its ends in hands. Now, extend this leg up in air as much as possible, keeping the knee straight. With the help of belt, try to hold the position perpendicular to the floor for 10-30 seconds. Revert to the initial position. Repeat the steps on the other side. This is one rep of this yoga pose. Repeat after a rest of 10 seconds

Reps: 4 on each side

Sets: 1

Hold: 10–30 seconds

Important notes:

  • Stretch mildly. Do not over stretch.
  • Keep your shoulders relaxed and pressing into the floor.

3. Side Stretch (Triangle pose)

Intensity: Light

Target muscle group: Side abdomen, waist, and shoulder back

Initial Position:

side stretch Stand on a mat with feet about 3-4 meters apart, hands on your sides, perpendicular to floor, palms inwards.

Steps:

Tilt to left side and try to reach your left knee with left hand. Turn your right palm up, move your arm toward left, stretching as much as you can. With your left hand try to move past knee toward the floor for additional stretch. Feel the stretch on the right side. Hold the position for 10-30 seconds before reverting to the initial position. Repeat the steps on the other side. This is one rep of this yoga pose. Repeat after a rest of 10 seconds.

Reps: 4 on each side

Sets: 1

Hold: 10–30 seconds

Important notes:

  • Stretch mildly. Do not over stretch.
  • Breathe normally.

4. Groin/Adductor Stretch (Cobbler’s pose)

Intensity: Light

Target muscle group: Groin area and inner thighs

Initial Position:groin stretch

Sit on the floor with legs stretched together in front and hands placed on knees.

Steps:

Bend forward to hold your feet with your hands and pull them towards yourself. Your knees would be bent on both sides and your soles touching each other. Keep pulling your feet in till you start feeling a stretch in the inner thighs. Hold for 10–30 seconds. Slowly, go back into the starting position. This is one rep of this yoga pose. Repeat after a rest of 10 seconds.

Reps: 4

Sets: 1

Hold: 10–30 seconds

Important notes:

Try to keep your knees as close to the floor as possible.

For further details, visit Baddha Konasana (Cobbler’s Pose).

5. Restoring Stretch (Child’s pose)

Intensity: Light

Target muscle group: Lower back and arms

Initial Position:restoring stretch

Sit with knees bent inside, hips on feet (heels). Place your hands on knees, palms down. Maintain relaxed shoulders.

Steps:

Extend your arms straight up in air, and bring them down slowly to touch the floor. Look down on the floor. Now, stretch them forward as much as you can. Head down, forehead close to or touching the floor. Hold for 10–30 seconds. Slowly, revert to the starting position. This is one rep of this yoga pose. Repeat after a rest of 10 seconds.

Reps: 4

Sets: 1

Hold: 10–30 seconds

Important notes:

  • Stretch mildly. Do not over stretch.
  • Breathe normally.

For further details, visit Balasana (Child’s pose).

6. Lengthening Stretch (Down Dog pose)

Intensity: Light

Target muscle group: Lower back and arms

Initial Position:Lengthening stretch

Palms and feet on the floor. Fingers spread out like star and knees bent directly below hips. Yes, it begins as a seated pose.

Steps:

Gently lift your hips upwards, unbending the knees, and balancing your weight on your palms and soles. Hold this inverted ‘V’ position for 10- 30 seconds. Gently exhale and revert to the starting position. This is one rep of this stretch. Repeat after a rest of 10 seconds.

Reps: 4

Sets: 1

Hold: 10–30 seconds

Important notes:

  • Try to keep your head held in a position and don’t let it hang between your arms.
  • Stretch mildly. Do not over stretch.
  • Breathe normally.

For further details, visit Downward Facing Dog (Adho Mukha Svanasana).

7. Chest Stretch

Intensity: Light

Target muscle group: Chest and arms

Initial Position:chest stretch

Stand straight with arms on sides, palms in, shoulders relaxed.

Steps:

Take your arms back, palms inside and interlock the fingers in a clasp. Now, try to slowly pull the clasp towards the ceiling. Hold for 10–30 seconds. Slowly, revert to the starting position. This is one rep of this stretch. Repeat after a rest of 10 seconds.

Reps: 4

Sets: 1

Hold: 10–30 seconds

Important notes:

  • Stretch mildly. Do not over stretch.
  • Breathe normally.

8. Shoulder Stretch with Torso Rotation

Intensity: Light

Target muscle group: Shoulder and back

Initial Position:shoulder stretch with torso rotation

Stand straight with feet shoulder width apart. Place your left hand on your right shoulder. Cup your left elbow with your right hand.

Steps:

Lift your left elbow up and relax your shoulders. Now, rotate your torso to the right. Do not move or shift position of the feet. Hold for 10-30 seconds. Revert to the initial position. Repeat on the other side. This is one rep of the exercise. Repeat after a rest of 10 seconds.

Reps: 4 on each side

Sets: 1

Hold: 10–30 seconds

Important notes:

  • Stretch mildly. Do not over stretch.
  • Breathe normally.

9. Cobra pose

Intensity: Light

Target muscle group: Neck, chest and abdomen

Initial Position:cobra pose

Lie down on a mat, on your stomach and legs extended. Bend your elbows and place hands next to your shoulders, palms down.

Steps:

Slowly lift your upper body off the floor, and begin to straighten the arms. Go up only to the height at which you can maintain a connection through your pubis to your legs. Narrow the hip points. Hold for 10-30 seconds. Revert to the initial position. This is one rep of the exercise. Repeat after a rest of 10 seconds.

Reps: 4

Sets: 1

Hold: 10–30 seconds

Important notes:

  • Stretch mildly. Do not over stretch.
  • Breathe normally.

For further details, visit Cobra Pose (Bhujangasana).

10. Figure Four Stretch with chair

Intensity: Light

Target muscle group: Pelvis

Initial Position:Figure four stretch with chair

Sit on a chair with your left foot crossed over your right leg in figure four. Relax your shoulders and look straight.

Steps:

Put left hand on left knee and right hand on left ankle. Now, push gently on the knee till you feel a stretch in your hip. Hold for 10-30 seconds. Revert to the initial position. Repeat on the other side. This is one rep of the exercise. Repeat after a rest of 10 seconds.

Reps: 4 on each side

Sets: 1

Hold: 10–30 seconds

Important notes:

  • Stretch mildly. Do not over stretch.
  • Breathe normally.

 

Appendix 4Balancing exercises

Home

Relaxation exercises

Balancing exercises

Stretching exercises

Deskercises

Strength exercises

Fitness Test

Warm up & cool down

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