The ideal time to stretch is when your muscles are warm. Either after your exercise or a warm-up activity. You need to give your muscles a chance to warm up and become more flexible. Injuries can occur when you try to stretch a cold muscle. Hold stretches for approximately 20 seconds and repeat, take deep breaths.
Piriformis stretches -opening up the hips and glutes.
Lying on your back with both knees bent, gently place the ankle of the side to be stretched upon your opposite knee. Pull your knee closer towards your chest.
To open the hips and gluteals, place the bent leg in front of the body. Lean forward, keeping the back straight.
Keeping the front knee above the ankle, let the hips fall forward and down.
Lying face up at the edge of a table or bed, grasp below the left knee with both hands and bring the left knee towards the chest. Slowly drop the right leg off the side of the table, without touching the floor. Repeat on other side.
Groin stretch - adductors - Stand with legs astride and straight. Bend one leg and put your hands on the knee. Bend your leg even more and put more weight on the leg. You will feel stretching on the inside of the thigh on the straight leg.
Spinal twist - stretches low back, glute muscles, hip.
Iliotibial band, Tensor Fasciae Latae - outer thigh, which is tight on a lot of people.
Hamstring stretches - back of upper leg
Quadriceps muscles stretch - front of upper leg
Low back - most stretches previously mentioned will be helpful for low back pain, but here are some specific exercises to help stretch the lower back.
Pectoralis stretch - Entrapment by the pectoralis minor muscle can block blood and nerve flow to the arms causing pain, tingling, numbness (dysesthesia) and unusual sensations (parasthesias). The pectoralis minor’s very strong tendon overlies the brachial plexus of nerves and the axillary artery that make up the neurovascular bundle that serves the arm. Stretch the pectoralis muscles by standing in the doorway, holding your arms against the doorpost and drop forward...try different hights for your arms to get the best stretch. Repeat several times a day.
More shoulder - upper arm - upper back - neck stretches. Pull the arm towards you in the first exercise, and pull the arm downwards in the second exercise.
Stretching routines to cover the entire body
Sitting at the computer for long periods of time often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day or whenever you feel stiff. Also, be sure to get up and walk around the office whenever you have a chance. You'll feel better!
Computer and Desk Stretches