Uncharted Waters.

Wow! The world has just turned upside down! Almost no-one who will be reading this will ever have experienced anything remotely like this. Our website promotes health in later life through strength and fitness. The people we have met and interviewed over the years are already living a life that goes against conventional wisdom about being older - so they are thinking outside the box in the first place. We know therefore that all SGSC athletes will take on this challenge as imaginatively as they approach life in general.

We ourselves are sticking to a daily routine which involves running outside and doing strength work in the house. We are also making sure we do plenty of stretching to keep ourselves as supple as possible. It seems to us that regularity is the key.  

We realise more than ever how lucky we usually are to have so much freedom to live, train and do the sports that we love. In the future when all this is over, on days when we don’t want to push ourselves so hard we will be aware of how fortunate we are to have that choice.

Maybe the lock-down will even bring new people to experience the benefits of exercise and hopefully they will continue the habit once this crisis is passed.
 
Stay strong, stay healthy. Life’s a Game - Keep Playing!

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
tricep_stretch.jpeg
Tricep Stretch
deltoids_stretch.jpeg
Deltoid Stretch
mid_trap_rhomb_stretch.jpeg
Mid-Trap and Rhomboid Stretch
pectoral_stretch.jpeg
Pectoral Stretch
upper_trap_stretch.jpeg
Upper Trapezius Stretch
hamstring_stretch_2.jpeg
Hamstring Stretch 2
quads_stretch.jpeg
Quads Stretch
calf_stretch.jpeg
Calf Stretch
hamstring_stretch_1.jpeg
Hamstring Stretch 1
gluteal_stretch_1.jpeg
Gluteal Stretch 1
gluteal_stretch_2.jpeg
Gluteal Stretch 2
hip_flexor_stretch.jpeg
Hip Flexor Stretch
adductors_inner_thigh_stretch.jpeg
Adductors (Inner Thigh) Stretch
ab_stretch_lower_back_comp.jpeg
Abdominal Stretch Lower Back Compression
spinal_twist.jpeg
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.