Stretches from January 2011.
| Back stretch |
|
 Whole back stretch, before applying finger pressure |
 Stretch diagonally |
| Hip joint stretch |
|
 Flex at the hip joint |
 Rotate outward |
 Rotate inward |
 Flex deeply to stretch gluteus muscles |
 If the length of the legs is different, stretch adductor of shorter leg |
 And stretch lateral femoral of longer leg to adjust the length |
| Lower limb stretch |
||
 Wrap around heel and stretch calf |
 Hold popliteal fossa and heel and stretch calf |
 Support knee not to bend |
| Upper body stretch |
|
 Hold exterior edge of scapular and inflect shoulder |
 Keep hand inside and stretch upward |
 Rotate Whole scapular |
 Lateral cervical stretch Hold acromion and aroud ear |
| Self stretch |
||
 Scapular stretch |
 Raise elbows straight |
 Then abduce elbows |
 Neck stretch on a chair. Hold the edge by one hand |
 Gluteal stretch on a chair. Hook one of the feet on knee and bend forward |
 Lower back stretch |
 Swing from side to side |
 both knees together |
