Wrist stretch on all fours

This stretch is my favorite for the wrist and forearm areas; if you have carpal tunnel syndrome, though, you should skip this one. To do this stretch, follow these steps:

1. Kneel on all fours with most of your weight on your knees.
2. Place your left hand palm down, fingers facing back toward your knee (see figure a).
3. Inhale and as you exhale, gently shift your body weight toward your shoulders.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths. Feel the stretch in the palm of your right hand and forearm.
5. Release the stretch and place the back of your hand on the floor with your fingers toward your knee (see Figure b).
6. Hold this stretch for 30 seconds or four to five slow, deep breaths.
7. Repeat these two stretches on your other wrist.

A few do’s and don’ts for this stretch:

• Do keep your shoulder blades down and your body weight shifted toward your heels.
• Don’t put all your weight on the wrist being stretched.
• Don’t bounce during the stretch.

Back extension and abdominal stretch

This stretch is specifically for the abdominals, but it’s also great for the back muscles. The back extension and abdominal stretch increases mobility in your spine and decreases a rounded back.
To do this stretch, follow these steps:

1. Lie on your belly, supporting your upper body with your elbows directly under your shoulders.
2. Lift up out of your shoulders so you aren’t sinking into your shoulder blades.
3. Inhale and as you exhale, lengthen your spine and lift your chest as if you were going to move forward (see Figure).Imagine you’re trying to move forward, but your elbows and hips are glued to the floor.And visualize the space between each vertebra as increasing, lengthening your spine.You should feel this stretch in your abdominals.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this stretch:

• Do keep your neck long and in line with the rest of your spine.
• Do keep your shoulder blades down.
• Do pull your belly toward your spine.
• Don’t compress your lower back.
• Don’t think of lifting your chest toward the ceiling; think of your chest pressing up toward the ceiling.

Side lying quad stretch

This quad stretch is one of the easiest stretches to get into and maintain proper form. You should feel this stretch in your back, obliques, neck, and chest all at the same time.
To do this stretch, follow these steps:

1. Lie on your right side with your knees bent close to your chest, and let your head rest on your right arm (see Figure a).
2. Grab the top of your left foot and gently move your ankle back toward your buttocks (see Figure b). Don’t force your heel toward your buttocks. That movement can put pressure on your knee joint.
3. Squeeze your buttocks to increase the stretch, but don’t let your hips roll back. Always keep your hips stacked on top of each other and focus on bringing the knee back.
4. Hold the stretch for 30 seconds, and then lie on your left side and repeat the stretch on your other leg.

A few do’s and don’ts for this stretch:

• Do breathe as you hold the stretch.
• Do squeeze your buttocks to deepen the stretch.
• Don’t jam your heel toward your buttocks.
• Do keep your bottom knee bent for balance.
• Don’t lift the knee — instead try to keep your inner thighs touching.