Wait a Minute, That Towel Isn’t Done!
It has been a long and overwhelming week, and after your intense workouts, you gulp
down some water as you wipe the sweat off of your face. You prepare to throw the
towel in the laundry basket, but not so fast! You realize you need to stretch to prevent
soreness and to further increase your muscular flexibility….but how…
This weekend we will incorporate the use of our towel from our previous workout to help
us stretch out our core musculature. These stretches are passive and static, however
can be performed in a dynamic matter where you move slowly from starting to the
finishing position. Since these stretches are done in a slow and controlled fashion, they
really target our ability to control our range of motion, further helping to strengthen our
muscles. Remember to move just to the point of a gentle stretch and not to a point of
pain as we do not want to risk a potential of injury. As always, please enjoy!
**Disclaimer**
Some physical activity may cause injury or even death, and clearance from a medical
professional is advised prior to starting any exercise program. If an activity is becoming
too painful or difficult, regress or stop the activity. Listen to your body, if something is
overwhelmingly painful, doesn’t feel right, or causes injury, stop immediately. The
following exercises require sliding motions which may or may not cause one to lose
balance or sudden and unexpected movements. Caution is advised to move through the
motions slowly to avoid injury.
NOTE: This exercise routine is planned with the use of a hardwood floor, or a floor that
is slippery. If your only access is to a carpeted area, substitute the towel with a plastic
bag. It may be wise to still place a towel underneath the advised body parts, but a
plastic bag should have contact with the floor. This will hopefully prevent any rug burn!
Stretch
Directions
Childs Pose
Slide
Begin with your legs together
and kneeling on the floor and
sitting back so that your behind
touches your feet. Place a towel
on the floor in front of your
knees, and put your hands on it.
Now slowly slight forward until
your arms are fully extended,
your head is down and facing
the floor and your back is
straight. If you want to deepen
your stretch, separate your legs
Example
so your belly is closer to the
ground. This will result in a
straighter back and a fantastic
stretch in your latissimus dorsi,
Posterior deltoid, and lower
trapezius as well as your
rhomboids. Hold for 60 seconds.
Behind the Back This stretch can be performed
Chest Stretch
by standing or kneeling. Place a
towel behind your back and
grasp the ends in each hand, it
should look like you are being
arrested. Now pull your arms up
as high as you can so that your
arms are now fully extended
and are either parallel or near
parallel to the floor. This will
result in a stretch on the
pectoralis major, biceps, and
anterior deltoid muscles. Hold
for 30 seconds, two times.
Over the
This stretch can be done by
Shoulder Behind either standing or kneeling on
the Back Pull
the floor. Grasp one end of the
towel with your right hand and
throw it over your left shoulder.
Your elbow should be pointed
towards the ceiling. Now with
reach behind your back with
your right hand, and grasp the
other end of the towel. With your
right hand, gently pull down the
towel so that you begin to feel a
stretch in your triceps of your
left arm. Hold for 60 seconds
and switch sides.
Straddle Slide
Sit on the floor with your legs
spread wide apart. Place a
towel on the floor in front of you
and extend your arms out. Now
slide the towel out in front of you
as far as you can so that you
begin to feel a stretch in your
hip adductors (inner thigh). Hold
this position for 60 seconds.
Snow Angel
Lying down on your back, with
your knees bent, and arms at
the sides, palm face down and
place a towel under your hands.
Begin to move your arms over
your head by sliding the towels.
This should mimic a snow angel
motion, which helps to stretch
our pectoral, latissimus dorsi,
abdominals, biceps and anterior
deltoid. Hold for 30 seconds,
two times.
Lying Hamstring Lie down on your back with both
and Calf Stretch legs fully extended. Lift one leg
as high as you can, grasp each
end of a towel in your hands,
and hook the towel around the
balls of your feet. Your leg
should be perpendicular to the
floor and the sole of your feet
should be parallel to the floor.
Pull the towel towards you the
stretch is deepened, which will
create a stretch in your calves
and hamstrings. Hold for 3
seconds, two times on each leg.
Side Lying Quad Lie down on your right side, and
Stretch
extend your right arm above
your head so that your head can
comfortably rest. Bend your
knee and bring your heel
towards your behind. Now hook
the towel around the arch of
your foot and pull so that your
quadriceps begin to stretch
further at your hip and knee
joints. Hold for 3 seconds, two
times over and switch sides.
Overhand
Reach
The following stretch can be
performed either standing or
kneeling down. Extend your
arms over your head so they are
in line with the rest of your body.
Hold the ends of the towel in
each hand, and slowly lean your
arms back while they remain
fully extended. You will feel a
stretch all through the chest and
arms. Hold for 30 seconds, and
repeat.