Solution Name: Stretching and Positioning
Shoulder Circles- This exercise can even help increase flexibility in your chest and lungs. The individual can either stand or sit for this exercise. Place fingertips at shoulders. Circle your shoulders 15 times forward, then switch and circle them 15 times backwards.
Lateral Lunges- Stand with arms out in front of you and your feet shoulder-width apart. Step out to the side with your right leg and lean into it, pressing through the right heel. Hold for 2-3 seconds and then step your right leg back to meet your left. Repeat on the other side. Aim for 10 reps on each side.
Reverse Lunge with Reach- Stand with arms by your side and feet shoulder-width apart. Step back with your right leg, into a lunge position. Once in the lunge, reach your arms above your head. Bring hands down and step with right leg back up into the starting position. Repeat on the other side. Aim for 10 reps on each foot.
Head Rolls- Stand up straight with shoulders pressed back. Drop chin towards chest and roll head to the right until making a full circle to your starting position. Reverse and rotate your chin to the left. Repeat each side 15 times.
Arms Across the Chest- Stand with feet shoulder-width apart. Bring both arms up until they are parallel to the floor. Swing arms in as if you were giving a hug. Swiftly, swing your arms back out, pressing your shoulder blades together. Be sure to leave elbows soft. Repeat 12 times.
Arm Circles-With feet should-width apart, raise arms until they are parallel to the floor. Rotate arms in a full circular motion forwards and repeat ten times. Return to the starting position and this time rotate your arms in a full circular motion backwards. Repeat ten times.
Calf Stretch- Stand facing a wall and place both hands against it. Body should be at a slight angle. Bring right heel off the ground, while pressing the left heel into the ground. As you lower your right heel, bring your left heel up. Continue this movement for 45 seconds.
Standing Side Bend -Stand up straight and place right hand at your side. Lift your left arm above your head, lean and bend your torso over the right side until you feel a stretch. Return to the starting position and quickly bend to the opposite side. Repeat 15 times on each side.
Trunk Twists- Place arms across chest, with feet slightly wider than shoulder width. Slowly twist to one side, until you feel a stretch in your lower back. Twist to the other side and repeat the motion for 30 seconds.
Standing Triceps Stretch- Either sitting or standing, reach left arm up and bend at the elbow, letting hand drop to shoulder blades. Using right hand, press the left elbow down and hold for 2 seconds. Release and repeat with your right arm. Continue to alternate each side for 30 seconds.