Tricep Extension Stretch -- tricep 1. 2. 3. 4. Stand straight up with your legs shoulder width apart Bend your right arm at the elbow and touch and top of the shoulder blade with your fingers Reach over the top of your head with your left arm and grasp your right elbow Gently pull with your left arm to increase the tension on the tricep muscle Cobra Stretch -- abdominals 1. Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor. 2. Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes. C-Curve Stretch – lower and upper back 1. Sit on floor with knees bent, feet on floor about 12 inches in front of butt. 2. Interlace fingers behind hamstrings, pointing elbows out to sides. 3. Round back, tightening pelvic floor and pulling navel in toward spine; focus on your belly button with jaw pulled in Hurdler Stretch – hamstrings - Sit with one leg extended. - The other curled into the body. - Lean with your lower back until you feel a stretch 3. Press shoulders down and away from ears Calf Stretch – gastrocnemius, soleus Quadriceps stretch -- quadriceps 1. Stand and touch wall or stationary object for balance. Grasp top ankle or forefoot behind. Pull ankle or forefoot to rear end 2. Straighten hip by moving knee backward. Stand facing a wall, about 2 feet away from it. Keeping your heels flat and your back straight, lean forward and press your hands and forehead to the wall. Make sure your knee does not move forward of your ankle. Do this slowly. You should feel stretching in the muscles in the back of your lower legs, above your heels. If you need a bigger stretch, move your back farther away from the wall. Chest Stretch – Pectoralis Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Place arms behind your back. Clasp your hands together, extending your arms behind your back and hold this position. Feel the stretch in your chest. Groin Stretch – Inner thighs/adductors - Sit with your lower back straight. - Soles of your feet touching - Use your elbows to push your knees to the ground. - You can lean forward to make it more difficult Side Stretch – obliques Seated Hamstring Stretch -- hamstring Sit on floor or mat with knees straight Reach toward or beyond toes or bring torso toward legs. Hold stretch. 1. 2. Raise your left arm, making a line from your left foot to the fingertips. Place your right hand on your right hip. Bend your upper body to the right. Hold for Several breaths. Inhale, and bring the body back to the original position Neck Stretch -- neck Ear to Shoulder = Gently bend your neck in attempts to touch your left ear to your shoulder. Stop when a stretch is felt in the right side of your neck. Repeat Deltoid Stretch -- deltoid 1. Position arm across chest. Place opposite hand on elbow. 2. Push elbow toward chest. Hold stretch. Side to Side = Gently turn your head to the left, looking over your left shoulder. Stop when a stretch is felt in the right side of your neck. Repeat other side. Eyes to sky = Gently bend your head backward so that your eyes are looking up to the "sky". Chin to chest = Gently bend your head forward while bringing your chin toward your chest .