Basic Stretches

Basic Stretches/Injury Prevention Measures:

From Standing Position:

  • Neck rotations 15 seconds one way, 15 seconds the other
  • Upper body rotations from the hips, feet shoulder width apart: 15 seconds one way, 15 seconds the other
  • Right arm across the chest, left arm pulls in right elbow 20 seconds
  • Left arm across the chest, right arm pulls in left elbow 20 seconds
  • Right forearm/elbow above and behind head, left hand placed on right elbow pulling down, 20 seconds
  • Left forearm/elbow above and behind head, right hand placed on left elbow pulling down, 20 seconds
  • Lunge with right leg forward and  knee bent, left leg straight with left heel on the floor pointing  directly forward (stretch should be in left calf muscle), 20 seconds
  • Lunge with left leg forward and  knee bent, right leg straight with right heel on the floor pointing  directly forward (stretch should be in right calf muscle), 20  seconds
  • Standing quadriceps stretch; right leg heel to butt right hand grab the ankle and pull, 20 seconds
  • Standing quadriceps stretch; left leg heel to butt left hand grab the ankle and pull, 20 seconds

Transition to the floor:

  • Sitting butterfly position 20 seconds
  • Legs straight out in front, lean forward 20 seconds
  • Right leg in, left leg out, hamstring stretch, 20 seconds
  • Left leg in, right leg out, hamstring stretch, 20 seconds

Remember, stretching and warming up is essential to all rigorous exercise! It is important to take the time and do these measures before starting your routine. It could be the difference between continuing progress toward a healthier life and injuring yourself, stranding your body to the couch.

March 2017
M T W T F S S
« Jun    
 12345
6789101112
13141516171819
20212223242526
2728293031  

Terms and Conditions
All content on this blog is for informational purposes only. The owner of this blog holds no bearing for the accuracies or completeness of information presented. The owner will not be held accountable for any losses, damages, or injuries from the use of this information.
%d bloggers like this: