stretches

Stretching should be performed after every workout. During a workout the muscles contract and get tight. We need to stretch them to return them to their normal state.

To maintain the mobility you have perform 30 second in each stretch.

To gain more range you should be holding the stretches for 60-90 seconds.

While in the stretch you should never be in pain, this will tense your muscles stopping them from stretching.  You should be in a little discomfort but never pain.

Take deep breaths while in the stretch, on exhalation you should be able to get a bit deeper into the stretches.

Upper Body Stretches

Pec Stretch

  • Grab hands behind the back

  • Keep arms straight if possible,

  • Pull the shoulder back, and keep them there throughout the stretch

  • Take deep breaths as you stretch, exhale slowly and get deeper into the stretch

  • Hold the stretch for 30-90 seconds

Lat Stretchs

  • Take up the position shown in the picture on the floor

  • Knees under hips

  • To stretch the left side, place left hand on the floor, right hand on top of it.

  • Lean over to the left until you feel the stretch on the lat.

  • Take deep breaths as you stretch, exhale slowly and get deeper into the stretch

  • Hold the stretch for 30-90 seconds

  • Now swap over and stretch the other side

Overhead Stretch

  • Take up the position shown in the picture on the floor

  • Keep arms straight and palms on top of chair

  • Push the shoulders into the floor, while keeping the back strong (do not arch the back)

  • Take deep breaths as you stretch, exhale slowly and get deeper into the stretch

  • Hold the stretch for 30-90 seconds

Lower body stretches

1

2

Quad Stretch

  • Chair quad(1) stretch if you have the mobility

  • Set up as in the picture, squeeze the butt and rotate the hips (poster pelvic tilt/squeeze in the stomach and tuck your tail bone

  • If the chair version is too difficult, start with the standing version(2), same cues as the chair stretch

  • Take deep breaths as you stretch, exhale slowly and get deeper into the stretch

  • Hold the stretch for 30-90 seconds

  • Now swap over and stretch the other side

Hamstring Stretch

  • Lay down on your back, one leg stays on the floor

  • Using a band or towel, pull the other leg towards you

  • Keep both legs straight to ensure you are stretching the hamstrings

  • Take deep breaths as you stretch, exhale slowly and get deeper into the stretch

  • Hold the stretch for 30-90 seconds

  • Now swap over and stretch the other side

Glute Stretch

  • Take up position shown on the floor, knees bent to 90/90

  • Keep your back straight and lean forward to stretch the glutes

  • Take deep breaths as you stretch, exhale slowly and get deeper into the stretch

  • Hold the stretch for 30-90 seconds

  • Now swap over and stretch the other side

1

2

Calf Stretch

  • Use left stretch(1) if you already have decent ankle mobility

  • Keep leg straight and lean the whole body in towards the wall

  • If you can't get into this stretch use the second stretch(2), lean whole body forward stretching the calf at the back foot

  • Take deep breaths as you stretch, exhale slowly and get deeper into the stretch

  • Hold the stretch for 30-90 seconds

  • Now swap over and stretch the other side

Sit in Squat Stretch

  • Take up position shown on the floor in this squat position

  • Try not raise heals from the floor and go down as deep as ya can

  • Hang out in this position, use the elbows to push the knees outwards

  • Rock about pushing the knees over toes all the while keeping feet flat on the floor

  • Take deep breaths as you stretch, exhale slowly and get deeper into the stretch

  • Hold the stretch for 30-90 seconds

Toe Touch Stretch

  • Take up position shown

  • If you can grab your toes, gently pull yourself down

  • If you cannot touch your toes, reach down as far as you can

  • Take deep breaths as you stretch, exhale slowly and get deeper into the stretch

  • Hold the stretch for 30-90 seconds

Wrist stretches

 
 
 
 
  • Facebook Social Icon
  • Instagram Social Icon