DIY: how to stretch out after you finished to avoid aches and pain

Warming up exercises to prepare the body for painting.

Upper body:

• Shoulder roll
• Neck stretch sideways
• Lift opposite arm to add trunk side stretch
• Chin tuck and roll down your head
• Extended neck roll to back roll keeping core engaged
• Add intensity holding the bent elbows and pull them toward the floor
• Add intensity twisting to one side
• Roll back / unwind the chain keeping core engaged
• Back extension with hand support
• Pectoral stretch behind the back
• Pectoral stretch at the wall
• Forearm stretch ventral, don’t lift the shoulder to ear
• Forearm stretch dorsal, don’t lift the shoulder to ear

Leg stretch for hip flexors and calves

Tips:

• Go for a walk, deep breathing, arm swing, hot bath

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