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Total
Body Stretches
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Stretch
Pinciples
- Move
slowly
- Don't
bounce
- Hold
stretches 5-10 seconds
- Breathe!
- Stretching
should not be painful
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Shoulder
Rolls
- Relax
and hang arms at sides.
- Roll
shoulders up and backwards 3 times.
- Repeat
in the opposite
direction.
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Body
Reach and Rotation
- Stand
as tall as possible and reach arms up as high as
possible.
- Rotate
to the left, then to the right.
- Rotate
slowly, repeating 3 times.
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Calf
Stretch
- Stand
a little ways from a wall.
- Position
one leg behind the other. Point your toes slightly
outward and keep your knee straight.
- Gently
lean into the wall until a stretch is felt in the
back of the leg below the knee. Hold 5-10 seconrds.
- Switch
legs and repeat.
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Hamstring
Stretch
- Place
your leg on a table or chair at a comfortable height.
- Slightly
bend the leg on the ground at the knee.
- Bend
forward at your waist until you feel a stretch in
the back of the raised leg.
- Hold
for 10 seconds.
- Switch
legs and repeat.
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Quadriceps
Stretch
- Grasp
the top of your ankle and pull heel towards buttocks
until a stretch is felt in front of the thigh.
- Try
not to bend forward.
- Hold
for 10 seconds.
- Switch
legs and repeat.
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Backwards
Bed
- Stand
with hands on hips and knees slightly bent.
- Bend
back, moving head and shoulder backwards.
- Return
to upright position.
- Hold
5-10 seconds.
- Relax
and repeat 3-5 times.
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