Stretches

 

These stretches are to be used at the end of work-outs to avoid (too much) muscle soreness but can, and should, also be used regularly on their own purely to maintain and increase suppleness and flexibility. Stretches should always be performed when the muscles are warm

 

Never stretch into pain, your body will react against the pain and prevent the muscle from releasing and stretching.

 

Try and feel the stretch as soon as it starts to happen, then hold it for 10-15 seconds and when you feel the muscle relaxing and releasing increase the stretch a small amount and hold for a further 10-15 seconds. This can be repeated several times during each stretch.

 

Your muscles and joints are able to become more flexible and the stretches will increase over time. Don't aim for too much too quickly, it is counterproductive

 

Stretches
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Tricep Stretch
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Deltoid Stretch
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Mid-Trap and Rhomboid Stretch
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Pectoral Stretch
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Upper Trapezius Stretch
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Hamstring Stretch 2
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Quads Stretch
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Calf Stretch
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Hamstring Stretch 1
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Gluteal Stretch 1
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Gluteal Stretch 2
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Hip Flexor Stretch
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Adductors (Inner Thigh) Stretch
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Abdominal Stretch Lower Back Compression
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Spinal Twist

Deltoids Stretch

Deltoids Stretch


Stand with Neutral Spine, Butterfly and Core engaged.

Extend your right arm forwards, elbow straight and palm facing inwards. Keeping your arm level, swing it to the left, across your chest, and increase the stretch by placing your left forearm outside your right elbow, vertically, and pulling gently in towards your chest.

Hold the stretch for 10-15 seconds until you feel the muscles relax, and then increase the stretch gently. Hold for a further 10-15 seconds.


Release and stretch the other arm.

Quads Stretch

Quads Stretch


Stand with Neutral Spine, Butterfly and Core engaged.


Balance on your right leg and, keeping your knees roughly aligned, lift your left foot backwards. Take hold of your left foot in both hands and gently pull it upwards towards your bottom. If you can't balance on one leg unaided, pull the foot with one hand - the same hand as the leg you're stretching - while supporting the balance with your other hand, i.e. on the back of a chair.


Push your hips slightly forwards and hold the stretch for 10-15 seconds. When you feel the muscles relax, gently increase the stretch and hold for a further 10-15 seconds.

Release and repeat with the other leg

Pectoral Stretch

Pectoral Stretch


Stand with Neutral Spine, Butterfly and Core engaged.

Making sure that you keep your shoulder blade in the butterfly position, i.e. don't let the shoulder blade ride upwards, extend your left arm sideways, level to the floor and with your palm open and facing forward. Place the palm of this hand against a convenient wall, and shuffle your feet to rotate your entire body away from the wall until you feel a gentle stretch across the left half of your chest and the front of your left shoulder.

 

Hold the stretch for 10-15 seconds until you feel the muscles relax and then increase the stretch gently. Hold for a further 10-15 seconds.

Release and stretch the other arm.

Spinal Twist

Spinal Twist


Lie on your back, legs straight, with your arms extended out to each side, palms facing down. Bend your left knee and place your left foot on the floor to the right of your right knee. Place your right hand on the outside of your left knee.

 

Turn your head to look along your left arm, while pulling your left knee towards the floor with your right hand.

Hold for 10-15 seconds until you feel the muscles relax, then gently increase the stretch. Hold for a further 10-15 seconds.

Release and repeat with the other leg.