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Stretching step: 1 Stand facing the door or corner. Feet are shoulder width apart, and one foot is slightly in front of the other. Straighten your arm, lift it to shoulder height, put your palm on the wall or door frame, and put your thumb up. 4 Let the whole body lean forward.

Stretching of extensor, adductor and contractile muscles of shoulder.

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Stretching step: 1 Stand facing the doorpost so that the right shoulder is in line with the doorpost. Feet shoulder width apart, toes forward, and extend your left arm through your body to your right shoulder. Put your thumb down, grab the doorpost at the height of your shoulder and rotate your body until you feel the back of your left shoulder stretched. 4 Repeat these steps for the other arm.

Stretching of trunk flexors in standing position

Stretching step: 1 Stand with legs 60 to 90 cm apart and hands akimbo. 2 arch your back slowly, shrink your hips and push up. 3 straighten your arms and lift them to shoulder height. 4 Put your palm on the wall or door frame with your thumb up.