16 PHYSIOTHERAPY STRETCHES FOR DAILY FITNESS

Introduction  

There are many different stretches that are good for both men and women to use post-workout, as they are all static stretches. There are a variety of choices to use with your clients and should be chosen depending on which muscles their exercise routine targeted.     

Tips for the Workout  

  • The routines that you train should begin with dynamic stretches, and cease with static stretches as a way to help cool down the body.  
  • Ensure that your client continues to drink plenty of water throughout the rest of the day, as well as eating an adequate diet to nourish the tired muscles.

1. Yoga - Downward Dog 

Hold for 15-30 seconds. Repeat 2-5 times.

2. Glute & Low Back Stretch - Partner Assisted Hold for 20-40 seconds. Repeat 1-3 times.

3. Glute Stretch - Lying - Legs Crossed Hold for 20-40 seconds. Repeat 1-3 times.

4. Hip Flexor - Quadriceps Stretch - Exercise Ball Hold for 20-40 seconds. Repeat 1-3 times.

5. Hip Flexor Stretch - Lateral Flexion Hold for 20-40 seconds. Repeat 1-3 times.

6. Calf Stretch - Lunge to Wall Hold for 20-40 seconds. Repeat 1-3 times.

7. Yoga - Ankle Up Hold for 10-30 seconds. Repeat 1-3 times.

8. Cobra Stretch Hold for 20-30 seconds. Repeat 2-5 times.

9. Low Back Stretch - Push - Partner Assisted Hold for 20-30 seconds. Repeat 3-5 times.

10. Yoga - Squat Wide - Side Stretch Hold for 10-30 seconds. Repeat 2-5 times.

11. Thoracic Spine Mobility - Foam Roller - Dynamic Complete 1-2 sets of 10-20 repetitions.  Rest 0 between sets.

12. Neck & Arm Stretch - Neural - Hand on Wall Complete 2-4 sets of 6-12 repetitions.  Rest 0 between sets.

13. Pectoral & Anterior Shoulder Stretch Hold for 20-40 seconds. Repeat 1-3 times.

14. Pectoral Stretch - Arms Out - PNF with Partner Hold for 5 seconds. Repeat 5-10 times.

15. Posterior Shoulder Stretch - Thigh Hug Hold for 20-40 seconds. Repeat 1-3 times.

16. Latissimus Dorsi Stretch - Kneeling - Palms Down Hold for 20-40 seconds. Repeat 1-3 times.