Tricep Extension Stretch -- tricep
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2.
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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.
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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
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