Hold each stretch for about 30-60 seconds, then repeat on the opposite side. A stretch should feel like you are lengthening the muscle. It might be slightly uncomfortable, but you should not feel any pain.
Calf Stretch
Keep a straight back. You should try to keep your back leg straight. Push
down through the back heel and you should feel a stretch at the back of your
lower leg. Your front knee should be bent, but your knee should not over extend
past your front toe.
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Glut and Lower Back Stretch
Let your opposite arm cross your body and apply pressure to the bent leg. Sit
up tall. You should feel a stretch in your gluts (butt) and your lower back.
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Hamstring Stretch
As you lean down, focus on getting your stomach and chest to touch your leg. Try to keep your back straight. If you try to get your head to touch your knee before your stomach touches your leg, you'll get a rounded back, which is not what you want. You can bend the knee of your straight leg a little. Feel the stretch at the back of your upper leg.
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Quad Stretch
Your knee should be pointed straight down, with the sides of your upper legs very close or touching each other. Hold your foot using the arm on the same side. Your hand should hold your whole foot, not just the toes. You can hold onto a wall for balance if you wish. The front of your upper leg will feel the stretch.
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Tricep Stretch
Stand with your knees slightly bent and back straight. Place your hand down your mid back, apply pressure with the opposite arm and feel a stretch at the back of the upper arm.
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Deltoid (Shoulder) Stretch
Stand with your knees slightly bent and back straight. Cross on arm over the body and apply slight pressure with the other arm. (Do not apply pressure on the elbow joint) You should feel a stretch in your shoulder.
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