HERE ARE A FEW BASIC STRETCHES TO GET YOU GOING......
QUADRICEP STRETCH
• Stand on one leg and pull the other foot up towards your butt
• Keep your knees together and push your hips forwards to increase the stretch. This stretch should be felt down the front of the bent leg.
• Stand on one leg and pull the other foot up towards your butt
• Keep your knees together and push your hips forwards to increase the stretch. This stretch should be felt down the front of the bent leg.
STANDING HAMSTRING STRETCH
• Take one heel out in front of the other, you can take it up on a step as shown, or keep it at floor level
• Bend the back knee and rest your weight on the bent knee
• Tilt the hips forwards as if sticking your butt in the air, and feel the stretch up the back of the straight leg.
LYING HAMSTRING STRETCH (An alternative to the standing stretch)
ADDUCTOR (INNER THIGH) STRETCH
• Take a step out to the side of the body keeping one leg under your torso
• Bend the knee of the leg underneath your torso to stretch the muscles of the inner thigh of the opposite leg.
• Your outstretched leg should have a straight knee, and you should feel the stretch on the inner thigh
UPPER BACK STRETCH
• Clasp hands together and round out the shoulders as you push the arms out in front of the body
• A pleasant stretch should be felt across the upper part your back.
• Take one heel out in front of the other, you can take it up on a step as shown, or keep it at floor level
• Bend the back knee and rest your weight on the bent knee
• Tilt the hips forwards as if sticking your butt in the air, and feel the stretch up the back of the straight leg.
LYING HAMSTRING STRETCH (An alternative to the standing stretch)
• Lying on your back with both legs bent, take one leg up straight supporting the leg by clasping behind your thigh
• Gradually pull the straight leg towards you, feeling the stretch down the back of the leg.
• Gradually pull the straight leg towards you, feeling the stretch down the back of the leg.
CALF STRETCH (This is very effective if done on a step as shown)
• Drop one leg behind the other so only the toes of this leg are resting on the step then let your lower leg straighten to feel the stretch down the lower part of this leg (leave the other foot on the step which will help you balance)
• Hands can remain on hips for support or be taken in front of the body as shown, to stretch out the upper back at the same time. (be warned, this does require a certain amount of balance!!)
• Drop one leg behind the other so only the toes of this leg are resting on the step then let your lower leg straighten to feel the stretch down the lower part of this leg (leave the other foot on the step which will help you balance)
• Hands can remain on hips for support or be taken in front of the body as shown, to stretch out the upper back at the same time. (be warned, this does require a certain amount of balance!!)
ADDUCTOR (INNER THIGH) STRETCH
• Take a step out to the side of the body keeping one leg under your torso
• Bend the knee of the leg underneath your torso to stretch the muscles of the inner thigh of the opposite leg.
• Your outstretched leg should have a straight knee, and you should feel the stretch on the inner thigh
UPPER BACK STRETCH
• Clasp hands together and round out the shoulders as you push the arms out in front of the body
• A pleasant stretch should be felt across the upper part your back.
CHEST STRETCH
• Stand upright with back straight
• Take your hands behind your back to rest on your butt then slowly squeeze your elbows towards each other until you feel a stretch across your chest.
• Stand upright with back straight
• Take your hands behind your back to rest on your butt then slowly squeeze your elbows towards each other until you feel a stretch across your chest.
TRICEP STRETCH
• Place your hand on your upper back with the elbow bent towards the ceiling
• Use your other hand to pull the elbow towards your head.
• Place your hand on your upper back with the elbow bent towards the ceiling
• Use your other hand to pull the elbow towards your head.
Thanks,
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