WHOLE BACK STRETCH

This stretch is great first thing in the morning while still in bed. It will stretch the muscles that run along the whole way of your spine. Place your hands on the back of your head, keeping the elbows tucked in. Curl up into a ball and gently roll the chin to the chest. Hold the stretch for 10/30 secs.

NECK STRETCH

Place one hand behind your back. With the other hand, place it on the opposite side of your head and pull your head over to the side (ear to shoulder).Holding the stretch for 10-30 seconds each time. Continue this action changing the angles all the way around .Also pulling up on angles. This stretch covers all front, back and side neck muscles.

ROTOR CUFF STRETCH

Bring one arm straight across the body. Bring the other arm in front to stabilise the straight arm. Turn the torso to the shoulder of the straight arm. Do not pull the arm across the body. The arm stays still. Hold your stretch for 10-30 seconds.

FOREARM STRETCH

Placing your hands flat on the ground or table with your fingers pointing to your knees.
Lean your body backwards and feel the stretch! Hold for 10-30 seconds.
To stretch the other side flip the hands over keeping the fingers pointing to the knees.

TRICEP STRETCH

Keeping the arm close to the body, bring the hand to touch your back. Hold your stretch for 10-30 seconds.

DELTS AND BICEP STRETCH

This is a deep stretch for the Delts and Biceps.
Holding your arms behind your back and raised, placing them on a table.
Walk out from the table and slowly bend the knees into a squat position.
Hold your stretch for 10-30 seconds.

SUPRASPINATUS STRETCH

With the left arm bent hold onto the elbow with the other hand.
Keeping this posture without pulling the arm across, turn the upper torso to the left.
Hold this stretch for 10-30 seconds then swap sides.
You should feel the stretch across the top of your shoulder blade and the back of the shoulder.

SUPRASPINATUS STRETCH

With the left arm bent hold onto the elbow with the other hand.
Keeping this posture without pulling the arm across, turn the upper torso to the left.
Hold this stretch for 10-30 seconds then swap sides.
You should feel the stretch across the top of your shoulder blade and the back of the shoulder.

PSOAS STRETCH

The Psoas muscle is in the groin area of the body, this stretch will also cover the Tensor Fascia Lata (side area of your hip) and the Quads (front of your upper leg).
Step forward with the right leg and bend the knee at about a 90 degree angle. Keep the right knee positioned above the right ankle.
Extend the left leg behind the torso and touch the floor with the left knee, the lower leg lies on the floor.
Move the hips forward, pushing the left knee in front of the ankle. While the hips are placed in the forward direction, arching the back can increase the stretch.

ITB STRETCH

With the right leg bent up, cross the foot to the other side of the left leg.
Turn the body so the left elbow is leaning on the knee.
Push the elbow into the knee area. You should feel the stretch along the side of the right leg.
Hold this stretch for 10-30 seconds.

HIP AND ROTATION STRETCH

Gentle Floor Stretch:
Sit with one foot to the groin area and the other foot tucked around behind the buttocks. Lean forward to the foot and hold your stretch for 10-30 seconds. Move your body to the next angle heading towards the knee of the leg in front of you. Keep moving in angles and holding the stretch until you can’t rotate anymore.

Hamstring Stretch

Place one foot onto your bed, keeping your back straight and your toes pointed back. This will stretch the Hammy and Calf muscles. Hold this stretch for 10-30 seconds.
Turn the foot to the side and pull the foot back. This will stretch the Hammy, side of the calf and the soleus (along the Achillies Tendon). For a deeper stretch wrap a towel around foot and pull foot back. Hold this stretch for 10-30 seconds.

ADDUCTOR STRETCH

Place the inside of the foot on the bed or a chair if you’re not very flexible.
Hold this stretch for 10-30 seconds then change legs.

Sitting on the ground or bed with a straight back, bring the feet together near your groin area.
Push the knees towards the ground. Hold the stretch for 10-30 seconds.

Roller

Glutes

Hammies

Quads

© 2024 Created with GeekMedia.com.au