Sample Passive Stretching Exercises:
- Seated Forward Fold: Sit on the floor with legs extended. Use a yoga strap or towel to loop around your feet and gently pull yourself forward, feeling a stretch in your hamstrings and lower back.
- Supine Groin Stretch: Lie on your back and place your feet together, allowing your knees to open out to the sides. Use your hands or a partner to gently press down on your thighs, feeling a stretch in your groin and inner thighs.
- Wall Chest Stretch: Stand facing a wall and place your forearm against the wall at shoulder height. Gently rotate your body away from the wall, feeling a stretch in your chest and shoulders.
- Standing Quadriceps Stretch: Stand near a wall or support for balance. Bend one knee and use your hand or a strap to pull your foot toward your glutes, feeling a stretch in the front of your thigh.
- Standing Triceps Stretch: Extend one arm overhead and bend your elbow, allowing your hand to reach towards the opposite shoulder blade. Use your other hand to gently press on your bent elbow, feeling a stretch in the back of your arm.
Passive Stretching Exercise SUMMERY
Perform each passive stretch for 30-60 seconds, allowing the external aid or assistance to gently deepen the stretch. Avoid any pain or discomfort and aim for a mild stretch sensation. Breathe deeply and relax into each stretch. Rest briefly between stretches. Maintain proper form and alignment throughout the exercises.
- Difficulty:
Energetic - Daily Duration: Avg. 60 Minutes, Min. 45 Minutes, Max. 35 Minutes
- Body Focus: Passive Stretching Exercises
- Training Type: Passive Stretching Exercises
- Equipment: Mat
Energetic
Avg. 60 Minutes, 
Passive Stretching Exercises
Mat- Category: Beginners / Intermediate/ Advanced
- Place : Home
- Muscle Group : Full Body Workout
- Gender : Male / Female
Passive Stretching Exercise Workout Plan Overview:
- Duration: 10-15 minutes per session
- Frequency: 3-4 times per week
- Targeted Muscle Groups: Full body, including major muscle groups such as legs, hips, back, shoulders, and arms.
Passive Stretching Exercise Workout Plan Chart:
DAY 1
DAY 2
DAY 3
Lower Body Passive Stretches
Upper Body Passive Stretches
Full Body Passive Stretches
DAY 4
DAY 5
DAY 6
Lower Body Passive Stretches
Upper Body Passive Stretches
Full Body Passive Stretches
DAY 1
ACTIVITY
EXERCISE NAME
DURATION
Lower Body Passive Stretches
light cardio
Seated Forward Fold
30-60 seconds
Lower Body Passive Stretches
light cardio
Supine Groin Stretch
30-60 seconds
Lower Body Passive Stretches
light cardio
Standing Quadriceps Stretch
30-60 seconds
Lower Body Passive Stretches
light cardio
Standing Hamstring Stretch
30-60 seconds
Lower Body Passive Stretches
light cardio
Calf Stretch
30-60 seconds
DAY 2
ACTIVITY
EXERCISE NAME
DURATION
Upper Body Passive Stretches
light cardio
Wall Chest Stretch
30-60 seconds
Upper Body Passive Stretches
light cardio
Shoulder and Triceps Stretch
30-60 seconds
Upper Body Passive Stretches
light cardio
Upper Back Stretch
30-60 seconds
Upper Body Passive Stretches
light cardio
Neck Stretch
30-60 seconds
Upper Body Passive Stretches
light cardio
Wrist and Forearm Stretch
30-60 seconds
DAY 3
ACTIVITY
EXERCISE NAME
DURATION
Full Body Passive Stretches
light cardio
Seated Forward Fold
30-60 seconds
Full Body Passive Stretches
light cardio
Supine Groin Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Wall Chest Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Shoulder and Triceps Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Standing Quadriceps Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Standing Hamstring Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Calf Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Upper Back Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Neck Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Wrist and Forearm Stretch
30-60 seconds
DAY 4
ACTIVITY
EXERCISE NAME
DURATION
Lower Body Passive Stretches
light cardio
Seated Forward Fold
30-60 seconds
Lower Body Passive Stretches
light cardio
Supine Groin Stretch
30-60 seconds
Lower Body Passive Stretches
light cardio
Standing Quadriceps Stretch
30-60 seconds
Lower Body Passive Stretches
light cardio
Standing Hamstring Stretch
30-60 seconds
Lower Body Passive Stretches
light cardio
Calf Stretch
30-60 seconds
DAY 5
ACTIVITY
EXERCISE NAME
DURATION
Upper Body Passive Stretches
light cardio
Wall Chest Stretch
30-60 seconds
Upper Body Passive Stretches
light cardio
Shoulder and Triceps Stretch
30-60 seconds
Upper Body Passive Stretches
light cardio
Upper Back Stretch
30-60 seconds
Upper Body Passive Stretches
light cardio
Neck Stretch
30-60 seconds
Upper Body Passive Stretches
light cardio
Wrist and Forearm Stretch
30-60 seconds
DAY 6
ACTIVITY
EXERCISE NAME
DURATION
Full Body Passive Stretches
light cardio
Seated Forward Fold
30-60 seconds
Full Body Passive Stretches
light cardio
Supine Groin Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Wall Chest Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Shoulder and Triceps Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Standing Quadriceps Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Standing Hamstring Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Calf Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Upper Back Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Neck Stretch
30-60 seconds
Full Body Passive Stretches
light cardio
Wrist and Forearm Stretch
30-60 seconds
How To Dowlaod ?
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Description:
The Passive Stretching Exercises at Home plan focuses on using external aids or assistance to stretch your muscles and improve flexibility. Passive stretching involves applying external force to achieve a deeper stretch without actively engaging the opposing muscles. This technique helps relax the muscles and increase the range of motion. By incorporating these exercises into your home workout routine, you can enhance flexibility, relieve muscle tension, and promote relaxation
