| Quick Search | |
 |
|
|---|---|
Guys, please have a look at these stretches as they are you gym and studio classics for most workouts. It is a chance for you just to observe good form and just check your alignment and posture.
 |
The Upper Back Stretch: This stretch is achieved by circling the arms around infront of the body and arching the upper spine gently to create a stretch through the whole of the upper back. Hold 8-12 seconds. |
 |
The Chest Stretch: This stretch is achieved by placing both hands behind ones back, palms out and then pulling the shoulders back, opening out the chest. Hold 8-12 seconds. |
 |
The Side Bend: This stretches out the sides of the body and is achieved by standing with the feet apart and knees slightly bent. Keeping one arm at hip height, raise the other up and over the head, leaning over to the side intil one feels a stretch through the entire side of the torso. Repeat each side, hold 8-12 seconds. |
 |
The Shoulder Stretch: This stretch just eases out the smaller muscles in the upper back around the shoulder area. Stand feet apart and knees slightly bent, extend one arm across your body and then with the other hand gentle pull the arm in towards your chest, thus feeling a mild stretch through the back of the shoulder. Repeat each side, hold 8-12 seconds. |
 |
The Tricep Stretch: Extend one arm up and then bend it gently back so the hand rests just at the nape of the neck. With the other hand apply gentle pressure to the arm avoiding the elbow joint. Repeat each side, hols 8-12 seconds. |
 |
The Calf Stretch: Extend on leg behind with the heel on the ground. Gently bend the supporting leg until a stretch is felt through the extended leg. The extended leg need to be held straight. Repeat each side, hold 15-20 secs. |
 |
The Hamstring Stretch: Stand upright and extend one foot forward with the toe pointing upward. Keeping your back straight slightly bend the supporting leg and then tilt through the hips, pushing your tail out and back. This stretch lengthens the muscle running along the length of the back of the thigh. Repeat each side, hold 15-20 secs. |
 |
The Hip Flexor Stretch: Place one leg behind youwith the heel off the floor. Bend both legs at once and as you do so tilt the pelvis upward. This creates a straight line from hip to knee and lengthens the muscles resonsible for raising the legs up and down. Repeat each side, hold 15-20 secs. |
 |
The Front Thigh Stretch: Standing securly either holding on for support or balancing safely, gently raise the foot up behind you and clasp the top top part of your foot. The ease the foot up towards your bottom creating a stretch through the front of the thigh. Try to keep the two thight parallel. Repeat each side, hold 15-20 secs. |
 |
The Lower Calf Stretch: Place on foot on the floor behind you trying to keep the weight evenly balanced between your two feet. Then bend both knees and as you do so tranfer the weight infavour of the front foot. This creates a stretch in the lower half of the back leg. Repaeat on the other side, hold 15-20 secs. |
If you would like to download this as a document to print please click here.
