21. Single Leg Forward Bend
Targeted muscles: Hamstrings.
Start in a standing position with one foot slightly in front of the other. Put your hands on your hips, and start bending from the hips, but remember to keep your back straight. For the correct pose, both ties should remain at the same level.
22. Deep Squat
Targeted muscles: Glutes.
The effect of this exercise is felt on all areas of your body. If your knees are bad, or you have problems keeping your heels levelled to the ground, prepare your squat before proceeding. In a standing position place your feet shoulder width apart, and start to lower your body into the deep squat. When you reach full position, put your arms between your legs, with palms lying on the floor. Apply gradual pressure with your elbows to the inside of your knees, while remaining seated on your hips and heels. Another variation of this position involves lying on the back with feet going up the wall.
23. Seated Half King Pigeon Pose
Targeted muscles: Glutes.
Position yourself in a seated position and start slowly pulling your leg to your chest. At the same time, rotate your hip, but remember to keep your spine straight.
24. Standing Calf Stretch at the Wall
Targeted muscles: Soleus and Gastrocnemius.
Stand in front of a wall in lunge position with front leg bent at knee, and back foot extended backwards and slightly turned out. Gradually lower your back heel to the grand and feel the stretch in your calf muscles.
25. Lateral Flexion at the Wall
Targeted muscles: External Obliques.
Keep your spine long and slowly push your hips out to the side. People with lower back problems should avoid this stretch.
26. Supine Twist
Targeted muscles: Glutes and External Obliques.
This exercise is especially recommendable for people suffering from sciatica pain. It begins by laying flat on your back. After relaxing the body, bring one leg across the other, while at the same time rotating upper body and head in opposite direction. Use your hand to hold your knee for additional pressure.
Crucial element in this stretch is the use of breathing to opening the rib cage and hip area, while at the same time avoiding pressure on the lower back. If this stretch proves as too difficult for you, perform the rotation using both legs, with their knees lying on top of each other. When performing this stretch with your knees higher you will feel the stretch more on the upper spine, and when the knees are lower, the stretch is felt on the lumbar spine.
27. Lateral Flexion with a Dowel
Targeted muscles: External Obliques and Latissimus Dorsi.
In a standing position, raise your arms up, slightly open and holding a dowel. Start flexing laterally, while at the same time maintaining your spine upward. People with lower back problems should avoid this stretch.
28. Triangle Pose
Targeted muscles: External Obliques.
Take a wide stance rotated at the hips. Your front foot should be straight, and the other at 90 degrees. Rotate your head backwards and lower your arm so that it touches the front calf, while the other is raised in the air. Your gaze should be directed in the raised palm.
29. Chest Stretch at the Wall
Targeted muscles: Pectorals.
Face the wall and place your hand on it with the thumb up. Slowly rotating your body, turn away from the wall. The stretch should be felt in the belly of the chest muscle. Feeling it in your shoulder joint would mean that you’ve went too far.
30. Assisted Chest Stretch
Targeted muscles: Chest and Latissimus Dorsi.
For performing this exercise you’ll need a partner. First, lay down on the floor with your palms facing up. Let your partner take you by the hands and sit in a deep squat. You’ll feel your chest muscles and lats stretching nicely. At the same time, you should feel slight traction in your spine. This stretch should be avoided in cases of shoulder impingement.
31. Seated Half Pigeon Variation
Targeted muscles: Anterior Tibialis.
Start in a seated position, with feet in front of you. Place one hand behind you, and rotate your hip placing one foot above the knee. Slowly lean forward, increasing the stretch on your hip, and begin the movement by hinging at the hips.
32. Supine Shoulder External Rotation Stretch
Targeted muscles: Subscapularis.
Lay flat on the floor and start raising your arms to the side. Bend your elbow at 90 degrees. Gradually rotate the whole hand in your shoulder while maintaining the angle, and lower it with its back on the floor. If at the end it still hovers above the floor, there is tightness in your rotator cuff and some other muscles responsible for rotation.
33. Down Dog Variation at the Wall
Targeted muscles: Pectorals and Latissimus Dorsi.
Stand in front a wall or rack so that in a bended position your body can be parallel to the ground. Assume this position resting on the hips with your spine straight. Place your arms on the wall or rack. When you have settled into position, push your chest downward and create a slight alcove with your lower back. Stretch your lats and chest muscles. Try to keep your legs straight, but if you have tight hamstring don’t hesitate to bend them at the knees.
34. Assisted Chest Stretch Variation
Targeted muscles: Pectorals. Another stretch that requires a partner.
First, lay down on the floor with your palms facing down. Let your partner pull back your hands and feel a deep stretch in your chest muscles. This stretch should be avoided in cases of shoulder impingement.
Source: Lifehack