This stretch targets the muscle that shrugs your shoulders, the Levator Scapulae. It attaches to the top of your shoulder-blade, and to the sides of the uppermost bones of the neck. To stretch, first side-bend your head away from the side you want to stretch, and hold for a couple of breaths. Secure the arm on the stretching side behind your back to keep your shoulder down. Next, gently rotate and nod your head so that your nose is pointing into your armpit. Increase the stretch if desired by gently pulling your head farther into the stretch with your opposite hand. Hold for 30 seconds or until a release is felt.
The pectorals are the largest chest muscles, and they tend to be tight on almost everyone, especially if you spend long hours at a computer. This stretch can give you relief from upper back & neck pain, which are often sore due to the opposing pull of the pecs. Simply position yourself in an open doorway, with your elbows bent to 90′ and at shoulder height, so that your forearms are resting along the frame with hands pointed toward the ceiling. You can choose to stretch both sides at once, or relax one arm at a time . Step ahead and lean through the door, keeping your arms in place, until you feel a comfortable stretch across the chest. Hold the stretch for at least 30 seconds or until a release is felt.
To enhance the stretch by targeting the slightly different fibre directions of the large pectoral muscles, repeat the stretch with your hands 1) lower, just above shoulder height on the door frame and 2) above your head on the door frame, high enough that your elbows are only slightly bent.
An absolute must for runners and lovers of high-heels. Stand with feet at hip width. While the leg you want to stretch stays in place, take a large step forward with the opposite leg, bending the knee so that it is directly above the ankle. Lower the back leg so the knee comes toward the ground, increasing the stretch across the front of the hip and thigh. Keep your torso straight and your tailbone tucked, so that your hands or arms are resting on your forward leg.