Daily Stretching Exercises 1. Relax into each stretch 2. Do not bounce 3. Hold each stretch for 30 seconds Back Front Bend: Feel stretch in lower back & legs • Bend forward at waist • Keep . Twisting Pec Stretch - 30 seconds per side. 6. McKenzie Push Up - 5 reps. 7. Lying Knee Tuck - 20 seconds. 8. Lying Knee Drop - 5 reps per side. 9. Lying Glute Stretch - 30 seconds per . Stretch Routine. FITNESS. DRUM. Neck – Cervical Circles. Shoulders – Box Shoulder Stretch. Chest – Standing Pec Stretch. Back – Cobra Pose. Hip Flexors – Samson Stretch.Daily Stretching Exercises 1. Relax into each stretch 2. Do not bounce 3. Hold each stretch for 30 seconds Back Front Bend: Feel stretch in lower back & legs • Bend forward at waist • Keep hands on thighs • Relax head, neck, and shoulders Standing Knee to Chest: Feel stretch in upper leg • Use wall or chair for support. Twisting Pec Stretch - 30 seconds per side. 6. McKenzie Push Up - 5 reps. 7. Lying Knee Tuck - 20 seconds. 8. Lying Knee Drop - 5 reps per side. 9. Lying Glute Stretch - 30 seconds per side. Hip Swivel - 5 reps per side. Squat To Pike - 5 reps + 20 seconds. Low Lunge Stretch - 30 seconds per side. introduction to mindful stretching Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness.