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MAJOR STRETCHES

MAJOR STRETCHES

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Published by: ajr2062 on Mar 25, 2011
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The Importance of Being Flexible (apologies to Oscar Wilde

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MAJOR STRETCHES Calf stretch
Stand with your feet together, then step back with one foot. Push into the heel and bend your other leg slightly. Keep your back straight, your stomach tight, with feet facing forwards, and heels on the floor. Imagine a straight line running from your back heel to your head. Hold the position for 30 seconds. Feel the stretch in your calf. Repeat the stretch with your other leg. You can intensify the stretch by moving your rear foot slightly back. Push into the heel and hold for a few seconds. You may also perform this stretch with you body one meter from a wall, and your hands on the wall. Keep your arms straight for support. Push your hips forward and bend your legs slightly till you feel the stretch in your calf. Watch out Keep your back straight and your stomach muscles taut. Breathe gently. Do not hold your breath.

Outer-thigh stretch
Sit with your one leg out in front of you and the other leg crossed over it. With one arm for support, use the other to ease your knee across your body. Alternatively, hug your bent knee with both arms and pull your knee diagonally towards the opposite shoulder. Feel the stretch in your outer thigh. Hold the position for 30 seconds. Repeat the stretch with your other leg.

Inner-thigh stretch
Sit with your back straight. Place the soles of your feet together and, holding your ankles, pull your feet towards your body. Feel the stretch in your inner thighs as you relax your legs down towards the floor. Hold the stretch for 30 - 45 seconds. Intensify the stretch by placing your elbows on your knees. From your hips, ease your body forwards while keeping your spine as straight as possible.

Hip stretch 1
Sit on your knees. Push your right leg in front of your body, with the knee of the right leg in line with your right foot. Rest your hands on your right knee. Lean forward into your hips, keeping your spine as upright as possible, and pushing your left knee straight backwards. Push your buttock towards the floor. Feel the stretch in the front hip of the left leg. Keep the stretch for 30 seconds. Repeat the stretch with the left foot forward.

Credits to www.health24.com - Compiled for MCCRR Club Members by Peter Bester

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Repeat with the other leg. not forwards since the latter movement will arch your back. Grasp behind your lifted thigh. and push your buttocks slowly backwards. with your arms straight at your sides. Repeat with the opposite leg. Cross your left ankle over the right ankle. with both hands. Never push with you hands on your front leg. Keep your head. bending your knee. slowly lean in a little further. or put the front foot even more forward and repeat the stretch. lying Lie on your back and lift your one leg up. bending to your left side. then repeat on the other side. near the knee.health24. Credits to www.com . Bend your other leg and. standing Place one heel in front of you and put your hands on your back thigh. Hold the stretch for 30 seconds. Pull your knee close to your chest. Keep your other foot on the ground. Hold for 30 seconds. till you feel a slight stretch at the back of your thigh.Compiled for MCCRR Club Members by Peter Bester 2 . Keep legs straight as you bend sideways. Repeat with right ankle in front of left ankle. Hold for 30 seconds. pull it up towards your buttock. Hold the stretch for 30 to 40 seconds. Your weight should remain on your rear leg. Don't pull your ankle sideways. Slowly bend forwards from the hips. Support yourself by gently holding on to the wall or an apparatus in the gym. Bend your rear knee as if sitting backwards. trying to touch your right knee with your right hand without bending your legs. Extend your knee while maintaining your knee close to your chest. To intensify the stretch. Hamstring stretch. holding the front of your foot. Keep your spine upright: tilt your hips backwards. with hips square to the front and your stomach muscles tight. Bend sideways. standing Stand up straight.The Importance of Being Flexible (apologies to Oscar Wilde) Hip stretch 2 Stand upright. neck and back straight. Feel the stretch in the hamstring and calf. Quadriceps stretch. keeping both feet flat on the floor. Hamstring stretch. Keep your knees together. Hold the stretch for 30 seconds. Feel the stretch in the front of your thigh and your hip. while keeping your supporting leg slightly bent.

The Importance of Being Flexible (apologies to Oscar Wilde) Quadriceps stretch. using the arm that is on the same side as this leg. Bend one of your legs and pull the heel towards your body. Clasp the thigh of your right leg firmly with both hands and gently pull towards you. Repeat with the other leg. Bend the knee of your right leg.com . slowly return your legs to the start position. while keeping your right foot on the floor. Keep your body straight and your hips on the floor. Feel the stretch in the front of your thigh and your hip. Repeat the stretch using the other leg.Compiled for MCCRR Club Members by Peter Bester 3 . Hold the stretch for 30 seconds. Glute stretch Lie on your back on the floor. lying Lie down on your stomach. Support your head with your other hand. Credits to www.health24. Feel the stretch in your bottom and your outer left thigh. Hold the stretch for about 30 seconds. Cross your left leg over your right leg so your left ankle is resting just above the right knee.

rather than upwards so that your neck remains in a comfortable position. Back stretch on all fours Get down on your hands and knees.Compiled for MCCRR Club Members by Peter Bester 4 . the same way a cat will arch it's back.health24. and also improve posture. Credits to www. Hold for 30 . Lower-back stretch Lie on your back and pull both knees up towards the chest. and push your back into the floor while hugging your knees to your chest. Try to touch the ceiling with your back.com . Upper-back stretch Stand with your feet hip width apart and your legs slightly bent. gently push your hands away from you. about shoulder-width apart.40 seconds (count slowly to 30) and return to original position. Look ahead. Hold the stretch for 30 to 45 seconds. Straighten your arms out in front of you and clasp your fingers together. The rounder your back. Hold the stretch for 30 to 45 seconds. Feel the stretch across your upper back and at the back of your shoulders. Suck your stomach in and place your back in a rounded position.The Importance of Being Flexible (apologies to Oscar Wilde) SUPPLEMENTAL STRETCHES (TO DO AT HOME) This will strengthen the back and abdominal muscles and will reduce those aches and pains during and after running. the better the stretch. Lift your head. Hold for 30 to 45 seconds and then slowly lower your arms to the start position. Abdominal stretch Make sure that your hands are placed beneath your shoulders. Keeping your lower back firm and your body upright.

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