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Stretching
Stretching has been used for many many years to increase flexibility for a wide range of sports and other endeavours. It allows you to feel free in yourself. In actual fact most of us do it on a regular basis without even really thinking about it because it’s a very natural thing to do. If you have a cat or dog you have no doubt caught them in the act some time or other too!
Take for example when you wake up in the morning, don’t you just love that feeling of stretching out all your limbs whilst letting off a nice big YAAAAWWNNN.
When you do this its not only good for your muscles, it also increases blood flow to your brain helping to get you started for the day ahead.
So without further ado I am also going to have a good stretch and start showing you some really effective routines you may want to implement into your own training.
Body Part Table
Lat Stretch
Upper Back and under the Arms
Reach above your head, grasp your hands together, turn your elbows in and press up. Maintain a relaxed, rhythmic breathing pattern.Hold for 6 - 10 seconds to a position of mild discomfort.
Posture
Keep the Back in a neutral position (upright) Eyes to horizon and Abs tight.
Chest Stretch
Across the front of your upper body including front of shoulders
Stand with a stance slightly wider than shoulder width, with left arm outstretched parallel to the floor, hand on a door frame or a piece of exercise equipment. Gently twist your body and hips to the right until you feel a gentle stretch in the left side of your chest. Repeat on other side.Hold for 6 - 10 seconds to a position of mild discomfort
Posture
Keep the Back in a neutral position (upright) Eyes to horizon and Abs tight.
Biceps Stretch
Front of Upper Arm and Front of Shoulder
Stand with a shoulder width stance. Holding your right arm by your side, straight and palm of hand facing forward. Place that hand on a door frame or piece of exercise equipment. Take a few small steps forward and lean forward at the hips until you feel a gentle stretch in the front of your upper arm. Repeat on other side.Hold for 6 - 10 seconds to a position of mild discomfort
Posture
Back neutral, Eyes to horizon and Abs tight.
Triceps Stretch
Areas Stretched
Back of Upper Arm
Reach one hand behind your head holding your upper arm up and back as far as possible. Use your
other hand to increase the stretch by gently pushing on the wrist of the arm being stretched. Repeat on other
arm.
Hold for 6 - 10 seconds to a position of mild discomfort
Posture
Keep the back in a neutral position (upright) Eyes to the horizon and Abs tight.
Shoulder Stretch 1
Back of Shoulder and Upper Back.
Stand with a shoulder width stance, Bring right arm across your chest resting the hand over your left shoulder. Place the left hand on the back of your arm just above your elbow pushing it toward you. Repeat on other arm.Hold for 6 - 10 seconds in a position of mild discomfort
Posture
Back Straight, Eyes to the horizon Abs tight.
Shoulder Stretch 2
Side of Shoulder
Stand with a shoulder width stance. Place Arm behind back, bent with palm facing backward. With other arm grab wrist and gently pull across your body. You may lean elbow of target shoulder against a wall for an added stretch. Repeat on other arm.Hold for 6 - 10 seconds to a position of mild discomfort.
Posture
Back Straight, Eyes to horizon and Abs tight.
Calf Stretch
Areas Stretched
Back Of Lower Leg
Stand
using a hip-width stance, facing the wall or piece of exercise equipment (close enough to lean on it) with toes pointed straight
forward. Move one leg forward and bend your knee. While keeping heel of rear leg on floor, press hips forward to get stretch in
back of lower leg. Repeat on
other leg.
Hold for 6 - 10 seconds to a position of mild discomfort
Posture
Leaning slightly forward, Abs tight, Back neutral and slightly down.
Soleus Stretch
Areas Stretched
Back of Lower Leg
This is another exercise that stretches muscles in the lower leg, similar to the one above, but with a slight difference, it focuses on the muscle between the Calf and the Shin bone. When performed correctly you will feel the stretch just above the heel in the Achilles Tendon.
Stand with a hip-width stance one foot just in front of the other leaving about half a foot length gap. Bending at the knees and keeping your back as upright as possible start to lower your body down whilst keeping both heels on the floor resting your bodyweight on the rear foot. Repeat on other leg.
Hold for 6 - 10 seconds to a position of mild discomfort
Posture
Back neutral, Eyes to horizon and Abs tight.
Thigh/Tibialis Stretch
Front of Upper Leg and front of Lower Leg
Stand holding onto a
secure object, or have one hand raised out to the side for balance.Raise one heel up toward your buttocks, and grasp hold of your foot with one hand at the laces.
Inhale, then exhale slowly pulling your heel to your buttock while gradually pushing your pelvis forward.
Aim to keep both knees together. Repeat on other leg.
If you are unable to grab your leg you may use a towel wrapped around your ankle and pull on that.
Hold for 6 - 10 seconds to a position of mild discomfort
Posture
Back Straight, Eyes to the horizon and Abs tight
Hamstring, Back Stretch
Back of upper leg and Lower back
Stand with a shoulder width stance, keeping your hands close to the front of your legs slowly start to bend at the waist and lower down towards the floor. Gently lower yourself. DO NOT BOUNCE AT BOTTOM OF MOVEMENT as this can result in dislocating the discs in your lower back due to the ballistic forces being produced. If you have a history of lower back problem then try the alternative method featured below.Hold for 6 - 10 seconds to a position of mild discomfort
Posture
Back Neutral, eyes to the horizon and abs tight.below, which just concentrates more on the back of the lower leg.
alternative method
Flex your left hip to 90 degrees, placing your
leg over the top of a chair or table.
Bending at the waist, lean forward, reaching for your left shin or toes
until you feel a stretch on the back of your thigh. Repeat on other leg.
Hold for 6 - 10 seconds to a position of mild discomfort
Posture
Back Neutral, Head to 45 degrees and Abs tight.
Adductor Stretch
Inside of Upper Leg
Stand with a wide stance, toes pointing outward as far as comfortably possible. Grab hold of a piece of exercise equipment or face a wall and place your hands against it for balance. Keeping your back straight and bending your knees outward start to lower yourself gently until you feel a gentle stretch in the inside of your thighs.Hold for 6 - 10 seconds to a position of mild discomfort
Posture
Back Neutral, Eyes to the horizon and Abs tight.
Forearm Stretch 1
Front of Lower Arm
Stand with a shoulder-width stance. Hold an arm outstretched in front of you, palm facing down, with other hand gently grab at knuckles,push down and toward you. Repeat on other arm.Hold for 6 - 10 seconds to a position of mild discomfort.
Posture
Back Neutral, Eyes to the horizon and Abs tight.
Forearm Stretch 2
Back of Lower Arm
Stand with a shoulder-width stance. Hold an arm outstretched in front
of you, palm facing up, with other hand pull palm of target hand down and
toward you. Repeat on other arm.Hold for 6 - 10 seconds to a position of mild discomfort.
Posture
Back Neutral, Eyes to the horizon and Abs tight.