Full Body
Flexibility Routine
Full Body Flexibility Routine
Flexibility is a very important component of physical fitness.
It is recommended that people perform flexibility activities
4 to 7 days a week for optimal health.
Flexibility activities help:
• you move more easily,
• keep your muscles relaxed,
• keep your joints mobile,
• promote proper muscle length and muscle balance,
• improve posture and muscle strength, and
• prevent injuries.
Flexibility can include gentle stretching, reaching, and bending
activities, along with dynamic stretching. Flexibility activities are
best performed after you are warmed up.
Dynamic stretches
should be performed
before starting vigorous
activities to move muscles
through their natural
ranges of motion and
include arm circles, leg
swings, trunk rotations,
etc.
Static stretching
with long holds can be
performed on their own
or after endurance and
strengthening activities.
Learn some yoga
stretches and
practice them
regularly
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Full Body Diagram
These stretches are for all major muscle groups.
Neck
Shoulder
Chest
Triceps
Biceps
Core
Glut Med
Glut Max
(Abdominal
muscles in
front, on
sides, and
back)
Hip Flexor
Hamstring
Quadricep
Calf
Remember
Hold most stretches for at least 20 to 30 seconds.
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In this booklet we present a series of static stretches designed to relax
all of the major muscle groups in the body, from top to bottom. These
stretches can be done while at work on a break or during lunch, at the
gym after a workout, or at home during commercial breaks. You can do
the entire stretching program at one time, or break it up into smaller
segments.
You may find certain muscles are particularly tight. For these muscles,
make sure you hold for the entire time recommended, and try to stretch
them two or three times to help them relax.
Hold
stretches
for 20 to 30
seconds
Hold most stretches for at least
20 to 30 seconds and breathe
normally. Do not bounce or swing
while stretching. It is okay to have
a little discomfort in your muscles,
but stop if you start to cramp,
have any sharp pains, or if you
experience numbness radiating
down any of your limbs.
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When you are doing a
static stretch you should
feel a gentle to strong
pull in the muscles, with
no pain. Stay relaxed,
and breathe normally.
Avoid holding your
breath or shallow
breathing.
This booklet does not contain all of the possible stretches. If you have
other stretches you like to do, continue with them, and add these
stretches as required.
Please Read This Before Starting This
Stretching Program
Before starting any exercise program after a long period of inactivity,
or if you have a change in your health status, check with a physician
to make sure that it is safe for you to begin exercising again.
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Neck Side Bend Stretch with Rotations
This stretches the large muscles in your neck.
•
Bend your neck so your ear comes towards your shoulder.
Hold for 10 seconds.
•
Keep your head in the side bend position and rotate your
head so you are looking down towards your shoulder.
Hold for 10 seconds.
•
Then turn your head in the opposite direction, looking
up and away from your shoulder. Maintain the side bend
position and keep your chin tucked in. Hold for 10 seconds.
•
Slowly return your head to starting position and repeat on
the other side.
Posterior Shoulder Stretch
This stretches between your shoulder blades and the back
of your shoulders.
6
•
Reach one arm straight
across your chest, holding
it above your elbow with
the other arm.
•
Move your shoulder
forward to increase the
stretch between your
shoulder blades.
•
Hold for 20 to 30 seconds,
relax, and try the other side.
Triceps Stretch
This stretches the muscles in the back of your arms and shoulders.
•
Reach one hand above
your head with your elbow
bent, grab the elbow of
this arm with your other
hand and gently pull on
your elbow, but do not
drop your head.
•
Reach your elbow towards
the ceiling for an extra
stretch.
•
Hold for 20 to 30 seconds,
relax, and try the other side.
Chest Stretch
This stretches the muscles in your chest.
•
Hold both your hands behind
your back.
•
Pull your shoulders back and
lift your hands backwards off
your bottom.
•
Stay tall, keep your back
straight, and do not bend
forwards.
•
Hold for 20 to 30 seconds
and relax.
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Core Stretch
This stretches the muscles of your back and up your side.
•
Standing with your feet
shoulder width apart, bend
your body to the side, and
slightly forward.
•
Reach your top arm over your
head, with your palm facing
towards you.
•
Hold for 20 to 30 seconds, relax,
and try the other side.
Hip Flexor Stretch
This stretches the muscles in the front of your hip.
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•
Take a large step forward
with one leg; keep your
hips pointed forward.
•
Shift your weight on to
the front leg.
•
Pull your hip bones up,
tucking your bottom in
(a posterior pelvic tilt).
•
Take your arm up on the
side that the leg is back
to increase the stretch.
•
Hold for 20 to 30 seconds,
relax, and try the other side.
Hamstring Stretch
This stretches the muscles in the back of your thigh.
•
Take a small step forward with
one leg; keep your hips pointed
forward.
•
Shift your weight to your back
leg; keep your front leg straight
and your feet flat on the floor.
•
Lean forward, keep the natural
curve of your lower back and your
chest out. Do not roll forward.
•
Slide your hands down your
front leg, until you feel a pull
in the back of your leg.
•
Hold for 20 to 30 seconds, relax,
and try the other side.
Glut Max Stretch
This stretches the largest muscle in your bottom.
•
Sit in your chair, crossing one leg
over, so the ankle of one leg is
resting on the knee of the other leg.
•
Lean your body
forward until you feel a pull in your hip and bottom.
•
Hold for 20 to 30 seconds, relax, and try the other side.
9
Glut Med Stretch
This stretches the muscle on the top and side of your bottom.
•
Sit in your chair, crossing one leg over,
so one thigh is resting on the other.
•
Rotate your body towards the side
of your leg that is on top.
•
Try to use your elbow to pull the top leg further across your body.
•
Hold for 20 to 30 seconds, relax, and try the other side.
Quadricep Stretch
This stretches the muscle in the front of your thigh.
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•
Stand on your left leg,
hold onto a chair or wall
with your left hand.
•
Bend your right leg and
grab your ankle with your
right hand (you can use
a towel around your ankle
if you cannot reach).
•
Keeping your knees close
together, pull your hip bones
up, tucking your bottom in
(a posterior pelvic tilt).
•
Hold for 20 to 30 seconds,
relax, and try the other side.
Straight Knee Calf Stretch
This stretches the upper muscles in your calves.
•
Standing in front of a wall,
chair or desk, take a step
back with one leg.
•
Keeping your heel on the
ground, straighten your
back leg and lean your
body towards the wall.
Do not let your foot turn
out to the side.
•
Hold for 20 to 30 seconds,
relax, and try the other
side.
Bent Knee Calf Stretch
This stretches the lower muscles in your calves.
•
Take a small step forward, put
your weight on your back leg,
bend your back knee as far as
you can, and keep your feet
flat on the floor.
•
Hold for 20 to 30 seconds,
relax, and try the other side.
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Eat a healthy breakfast every day
Re-think your snack
Be active every day
Choose water
Enjoy more vegetables and fruit
Make meals at home
Breastfeed babies
Watch less TV
For more information visit
www.eatwellgetfitlivelife.ca
September 2008