Namastemybuddies,
Static stretches are best for improving mobility and therefore posture, strength and muscle growth and most importantly avoiding injuries.
( Static stretches means holding the stretch for 30 seconds; no more and no less )
Starting from the top:
Neck circles
Neck push backs
Traps
All 3 deltoids
Shoulder hangs from a bar
Forearms
Biceps
Triceps
Palms Circles
Obliques(Bend sideways)
Cat cow Stretches
Fold Forward and Backwards (Surya Namaskar Style)
Hip Switchers
Quad stretches by sitting in Vajraasan and try and bend backwards
Sitting in a squat position and pushing knees outside
Calf Stretches by placing toes on a raised surface
Ankles Stretches by placing foot on a flat surface and pushing knees forward.
Take Care My buddies
