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Your warm-up is the key to
unlocking tight muscles, which is the cause of injury.
Read the notes on how to warm-up prior to performing
these stretches, and also the information on
stretching techniques and strecthing exercises, for
those new to stretching.
Hold each stretch for a minimum of 20-30 seconds,
breathing slowly through your nose, aiming to exhale
out through your mouth as you ease into the stretch.
Calf Correct Foot Position
Easy Soleus
Easy Shoulder Strangle
Easy Bicep-Wall Stretch
Easy Bar Twist
Easy Normal Stretch
Easy Quadriceps Standing
Easy Side Lunge
Easy Fetal Position
Easy Lower Back-Cat Stretch
Easy Moderate Hand Down Spine
Easy Upward Stretch
Easy Chin to Chest Front
Easy Spine curve
Easy Elbows Back
Easy : Calf Correct Foot Position
Foot alignment should be shoulder width apart, you can
confirm this by standing either side of a straight
line on the floor. When you take your rear foot back,
it should not cross or move away from the midline,
your foot should be pointing forward with your heel
either flat on the floor, or raised if aiming to
develop the stretch. Your front leg should bend so
that when you look down over your knee, you can see
the tip of your toes. Lean forward aiming to keep a
straight line with your heel, hip and head.
Moderate Leg Over - Lie on your back, extending your
left arm out to the side, while taking your left leg
over your right, bringing the knee inline with the
hips. Keeping your right leg straight, use your right
arm to push down on the knee of the left leg, exhaling
slowly as you stretch.
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