1) Chest stretch: this stretch is done by Placing your fingertips slightly on the back of your head. Then you Push your elbows back while squeezing with your upper back until you feel a stretch in your chest near your underarms. Hold for atleast 20–30 seconds. This stretch helps relieve thight muscles after working out, it also lengthen chest muscles so that healthier positioning feels natural and comfortable for the person(s) involved.
2) knees to chest stretch: this stretch is performed in a supine position, you lie on your back with your knees bent and your feet flat on the floor, gently raise one bent knee up enough so you can grasp your lower leg with both hands. Interlace your fingers just under the knee. Hold for atleast 20- 30seconds then do the same for the other knee. This stretch helps stretch your hip and low back (lumbar spine) muscles, in case of back pains after exercising. It also help relieve pressure on spinal nerves.
3) Shoulder Rolls stretch: firstly, you stand with feet and shoulder width apart and arms to your sides, after which you lift your shoulders up toward your ears, then bring the shoulder down and backwards in a circular motion. Repeat 5–10 times. Perform stretch with both shoulders simultaneously or alternate between both shoulders. It helps release the tension in our upper back and tight muscles around neck after exercising.
B. In the progression of heat exhaustion, lightheadedness and muscle cramps are later in the progression and signal the likelihood of heat stroke occurring if not removed from the heat and treatment provided.
