Easy Stretches
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Easy Stretches
Use these stretches for before and after your workout
Chest (doorway)
Place an outstretched arm against a wall or doorway and
lean forward with that shoulder.
You should feel a stretch in your chest when you lean
forward. Hold for the recommended number of seconds.
Repeat with the other arm.
Cobra Stretch
1. Lie facedown on floor
2. Using forearms, press upper body upward raising the
chest keeping hips in contact with floor. Hold for 20-30
seconds. Repeat as prescribed.
3. Keep low back and buttocks relaxed. If pain is
experienced in the low back during stretch, discontinue.
Forearms (praying)
Stand and place your hands together like your are going
to pray without interlacing your fingers.
Keeping the palms together drop your hands towards
the floor until you feel a stretch in your forearms.
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Easy Stretches
Glute
Lie on your back and pull one knee towards your chest.
You should feel a stretch in your glutes.
Hold for the prescribed number of seconds.
Hips (seated)
Sit on a bench with right leg across the opposite knee. ]
Push down on the right knee and lean forward at the
hips until a stretch is felt in your hip. Hold for the
prescribed number of seconds and then repeat with the
other leg.
Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is
felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on
ground at all times. Bottom leg should remain straight.
Low Back (lying)
Lie on your back and bring both your knees to your
chest.
Pull on the back of your knees towards your head until
you feel a stretch in your back.
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Easy Stretches
Neck (downward)
Tuck your chin down towards your chest and allow the
back of your neck to stretch. Hold for the prescribed
number of seconds.
Overhead Triceps
Place one arm above your head and bend your elbow.
Now place your other hand above your head and grab
the opposite elbow. Pull on the elbow across behind your
head until you feel a good stretch in your triceps.
Hold for the recommended number of seconds.
Repeat with the other arm.
Pretzel Twist
1. Sit in upright position.
2. Bring your left knee up and place your foot on the
other side of your right leg. Now place your right elbow
on the outside of your left knee. Gently rotate trunk to
side so that body is facing entirely to a side.
3. Hold for 30-40 seconds and repeat according to
directions.
4. Remember to keep hips squared.
Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front
of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid
hyperextending back during stretch by keeping
abdominals tight.
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Easy Stretches
Side Neck
Keeping your chin and head level rotate your head to
the right and hold for the prescribed number of seconds.
Allow your neck to stretch and then repeat with the
other side.
Single Leg Hamstring Stretch
1. Sit in upright position. Tuck foot near groin with
opposite leg straight.
2. Bending from the hips and leading with the chest,
reach down until a stretch is felt in back of thigh.
3. Hold for the prescribed time and then repeat with the
other leg.
4. Remember to keep the low back straight too
Back (wall stretch)
Reach out and place your hands onto a wall. Now bend
forward so that your shoulders are below your hands.
Shift your hips backwards yet keep your hands on the
wall. Hold this position to stretch your back and
shoulders.
Graphics courtesy of Ryan Publishing and Fitnessgenerator
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