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(Latissimus Dorsi)

1)

Requires a pull up bar or sturdy horizontal bar. Hold onto the bars with both hands. Allow body to hang with arms straight, keeping legs off the floor. If unable to hold that position, place legs on the floor but bend knees so arms and Latissimus Dorsi are fully stretched. Hold for the desired duration.

2)

Lie face down on the floor, with hands under the chest. Keeping hands fixed move the upper body so that the buttocks rest on the lower parts of the legs (calves). Pull body as far back as possible keeping hands firmly in contact with the floor. The stretch should be felt in the Latissimus Dorsi and upper back. Hold for the required time length before returning back to the starting position.

(Trapezius)

1)

Stand with knees slightly bent and back straight. Interlock fingers so that palms face away from the body. Lift arms so that they are parallel to the floor. Keeping back still stretch and fingers interlocked reach forward with the arms. Stretch should be felt in the middle of the top of the back. Hold for the required duration.

(Lower)

1)

Lie face down on the floor, with hands under the chest. Keeping mid section in contact with the ground and slowly straighten the arms, raising the upper body upwards. Straighten arms as much as possible and then hold for required duration before slowly lowering.