Stretching (static)

Hold each stretch for 30 seconds.

If one side of body has greater range of motion than the other it often should be stretched to be equal.

Bigger stronger muscles overpower small weaker ones so stretch the big ones first. I.e. stretch hamstrings before lower back

Aim to feel uncomfortable when stretching whilst breathing deeply.

Overstretching is when the stretch is taken to far and ligaments and tendons are placed under large amounts of stress, avoid this.

Obliques/outer hip

Lying face down or standing and holding a doorframe. Place left ankle on top of right ankle. Grab left wrist with right wrist and move wrists and ankles to the right. Or vice versa.

Hamstrings (bicep femoris)

The standard hamstring stretch involves standing and bending at the waist touching the floor or toes. This stretch however stretches the lower back which may lead to lengthening muscles beyond ideal length and strength. Instead the stretch below does not stretch the lower back.

Standing with feet shoulder width apart, arch your lower back and then hinge forward at the waist keeping your lower back arched. 

Quadriceps

Lying on front use right hand to pull right foot to right glute and lift knee off the floor. Or vice versa.

Neck impingement (levator scapula)

If you cannot roll your neck in a circle without pain you may have neck impingement.

Sitting or standing wing right scapula up and forward. With left hand pull head to left nipple. Or vice versa.

Scapula (learn to wing)

Note permanent scapula winging is a problem which can be fixed by strengthening the muscles.

Lying on back place lefthand under glutes with palm face down. Bring knees to chest. Roll/twist torso over to the left. Or vice versa. 

Neck (lateral side)

Sitting cross legged arch back. Pull head to right shoulder with right hand. Or vice versa.

Shoulder impingement (rotator cuff)

Sitting or standing bring left upper arm parallel to the floor and in line with torso(elbow furthest position from torso). Rotate at the shoulder to move hand above and as far behind elbow as possible (it may no go behind elbow if lacking flexibility). Some level of effort required.

Tricep

Place right upper arm fully flexed overhead with forearm near upper back. Pull on right elbow with left hand across back of neck. Bend torso to left.

Chest (pectoralis major)

Place left forearm against left side of door frame with upper arm parallel to the floor. Place left leg Infront and to the right of right leg. Twist torso away from left arm.

Upper back (latissimus Doris)

Standing with left arm straight place against the top of a doorframe. Place left leg Infront and to the right of the right leg. Twist and lean torso away from left arm.

Glutes (piriformus)

Lying on back place left ankle on top of right leg above knee. Use both arms to pull right shin towards chest then arch back. Or vice versa.

Anterior hip

Lunge with left leg forwards and bent at the knee. With a straight right leg arch lower back. Or vice versa.

Groin

Place left leg forward and straight. Right leg backwards, bent and pointing out to the side. Grip left shin with left hand and twist torso to the right with right arm overhead. Or vice versa.

Gomukhasana (Illiotibial band)

Sitting cross legs at groin by bringing left foot to right hip and right foot to left hip with left leg over right. Alternatively have right leg over left

Deep squat (ATG, ass-to-grass)

Being able to sit on your calves is a prerequisite to squatting that deep as an exercise. 

Hold onto something for balance if needed and squat down.

Calves

Place front of left foot against a wall. With a straight left leg lean into the wall. Or vice versa.