Chiva-Som (Prachuap Khirikhan, Thailand)
The importance of stretching is frequently overlooked as a preventive measure against injury during any physical activity. Stretching improves flexibility allowing you to move all parts of your body through their full ranges of motion. Flexibility is a key element of fitness as it can enhance physical performance and relieve muscle tension and stiffness. A warm-up brings blood to the muscles and reduces the likelihood of injury from stretching. You should stretch after a warm-up and a workout since it is easier and safer to stretch a warm muscle than a cool one. Perform all stretches gently, never bounce during movement and always breathe normally. The following routine is beneficial to all levels of fitness and athletic abilities.

Upper Body
Stand and interlock your fingers, turn your palms away, and extend your arms out at shoulder level. Hold for 10 seconds, relax and repeat.

Stand with your arms relaxed by your sides. Turn your head to one side and hold for 10 seconds. Relax, turn to the other side and hold for 10 seconds. Repeat at least once.

Tilt your head to one side and hold for 10 seconds. Relax, tilt to the other side and hold for 10 seconds. Repeat at least once.

Tilt your head forward with your chin on your chest and hold for 10 seconds. Tilt your head back with your chin in the air and hold for 10 seconds. Repeat at least once.

Place your right hand on your left shoulder. With your left hand, pull your right elbow and twist your torso to the left. Hold for 10 seconds, relax and stretch your right side. Repeat at least once.

Place your hands on your hips with your knees slightly flexed. Twist to the left, hold for 10 seconds and relax. Switch to the right side and hold for 10 seconds. Repeat at least once.

Stand with your arms over your head and your knees slightly flexed. Hold your right elbow with your left hand and pull down behind your head as you lean to the left for 10 seconds. Relax and switch to the right side for 10 seconds. Repeat at least once.

Lower Body
Facing the wall, stand about one meter back and lean on it with your forearms and rest your head on your hands. Keep your feet flat on the floor with your toes pointed forward. Bending at the knee, put your right foot in front on the floor with your left leg stretched behind. Move your hips forward until you feel stretch in your left calf. Hold for 10 seconds and relax. Switch to the other side and hold for 10 seconds. Repeat at least once.

Place your left hand on the wall while standing on your right foot. Hold the top of your left foot behind you with your right hand, gently pulling toward your buttocks. Hold for 10 seconds, relax and change to the other side. Repeat at least once.

Lie flat on the floor with your arms above your head and your legs straight. Stretch your full body with your fingers and toes pointing in opposite directions for 10 seconds. Relax and repeat at least once.

Sit on the floor with your left leg straight while bending your right leg over your left leg and your right foot flat on the floor. With your right hand placed on the floor behind you, bend your left arm with your elbow against your right knee while twisting your upper body and head to the right. Hold for 10 seconds, relax and change to the opposite side. Repeat at least once.

Sitting on the floor with your right leg extended straight out, bend your left leg with your foot at your right knee. Keeping your back straight, lean forward and reach to your right foot and stretch your right leg. Hold for 10 seconds, relax and change to the opposite side. Repeat at least once.

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