Introduction to Stretching
Back
1. Hold onto a rail, pole, bar, etc., with one hand. Rotate your body inwards towards that hand then allow your weight to fall backwards. · You can adjust where the stretch affects in your back by standing more upright or bending over more. · Staying more upright will target the upper/middle back while leaning over will hit the lower side and back area. 2. Grab onto something solid with one hand (e.g. a pole or railing or bar). Put the same side foot or the opposing foot on the pole below your hand, then push backward with your leg as though trying to pull your arm out of the socket. Hold on tight and maintain tension in the shoulder.
3. Hold onto something in front of you. Bend over at the waist (about 90 degrees) and stretch downward, keeping your arm straight and your hands on the solid surface.
4. Be careful of twisting stretches in the lower back area. If you do them, go slow and DO NOT force it. This is a very sensitive position for the lower back and severe injury can result.
Chest
1. Stand beside a vertical pole or wall with your arm straight out to the side and holding on. Bend your elbow slightly then rotate your body away from your hand. Keep your shoulder back and your chest puffed out.
2. Stand or sit with your back to a horizontal bar (a bench press bar setup works well for this stretch). Grasp the bar behind your back, just outside shoulder-width grip with palms down and fingers pointing back, then push forward allowing your shoulders and chest to stretch back. · As you are doing this stretch try and look up, raising your head and push forward hard. · Vary the grip between pronated and supinated (palms up and palms down) and repeat. · When doing this one, keep your mouth closed to get a better stretch on the upper chest (it sounds strange but it works). Keeping your mouth closed transfers more stretch through the neck and down to the upper chest.
3. Hold two high pulleys, bend over and rotate your shoulders so your arms are behind your back. Try going down on your knees. This is similar to having somebody try to force your elbows behind your back. This also gives you a bicep and shoulder stretch.
Quadriceps
1. Kneel on the floor on one knee then lean back somewhat, pushing your stretching-side hip forward and leaning your upper body back. You should feel it from your hip flexors right down to your lower quads. · To vary the stretch a little, laterally rotate your back foot (out to the side) so your heel points out to the side more. · You should keep your back leg up on the toes to increase the stretch on the quads.
2. Do not do the traditional grab the foot behind the body stretch for quads. This can hyperextend the knee. Instead, rest the top of one foot on a bench or railing or anything a few feet off the ground and lunge forward and down, keeping your torso vertical. Maintain tension in the quads and don’t lean back. This is a safer and easier way to stretch the same muscle.
Hamstrings and Groin
1. Touch your toes from a standing position. Keep your knees slightly bent to prevent lower back strain. Try crossing your feet as well.
2. Put your foot up on a bench or raised surface that you are standing in front of (the Smith machine bar works well for this because it is adjustable in height). Lean over and try to touch or grab your foot. · This can be done to the side or straight forward.· To get a bit of extra stretch in the calves, hook your toes back towards your body.
3. Do the splits out to the sides to stretch out your groin. Rest your arms on a bench or chair so you can pull yourself up easily. Try to completely relax your quads while doing this.
4. Lying flat of the ground or standing, pull one leg up into your chest to stretch out the hamstrings and glutes. Hold underneath the back of the thigh, not over the top of the knee to prevent knee hyperextension.
Shoulders
1. Grab onto a bar behind you and lean forward like the chest stretch. Stand or sit with your back to a horizontal bar (a bench press bar setup works well for this stretch as does a Smith machine bar). · Grasp the bar behind your back, just outside shoulder-width grip with palms down and fingers pointing back, then push forward allowing your shoulders and chest to stretch back. · Vary the grip between pronated and supinated (palms-up and palms-down) and repeat.
2. Pull your arm straight across in front of your chest and push it into your chest with your other arm. This stretch can be done either standing or seated.
3. One comment about shoulder flexibility: don’t worry if you don't have a great deal of shoulder flexibility. The shoulder joint relies on muscular support for stability. If your shoulders are too flexible, they will be unstable and more susceptible to injury.
Biceps
1. Place your hands on a low bar so that your fingers are pointing back towards your body and only your fingers are on the bar. Lean forward and down. Try to push your elbows forward at the same time.
· This is also a good forearm stretch.
· If you do it one arm at a time, push forward on the back of your elbow with the other hand.
2. Put one hand on a wall or pole with your arm straight out to the side, then rotate your body away from your arm like in the chest stretch. Bend your wrist back to stretch the biceps.
Triceps
1. Raise one arm overhead then bend it down at the elbow as though trying to scratch your back. Use your other arm to push your stretching arm backwards slightly.· Be careful with this stretch not to pull your upper arm past vertical behind the head to the other side. This overstretches the shoulder joint
2. Put your hands on a medium or low bar, palms down. Push your head underneath the bar and stretch the triceps. Push forward with your feet to get more stretch. Keep your elbows in tight to your head.
Calves
1. Stand on one foot on a wood block or other raised surface (the calf machine is good or if you are at home, a phone book or a stair edge will work). Rest all your weight on the one foot in the stretch position. Keep your knee as far back and locked out as possible (you may wish to push on it with your hand or with your other leg crossed over in front). Put some weight on the calf machine and use that for a better stretch.· This stretch can also be done with both feet simultaneously on a standing calf machine or seated calf machine. If you are doing it one foot at a time, you may wish to hook the toes of the other foot underneath the footrest and pull down. This will add some downward resistance to the stretch, increasing it's effectiveness.
2. To increase the effectiveness of the first stretch, bend completely over at the waist. Keep your knee back and rock your body back somewhat, sticking your butt out (hold onto something solid in front of you for balance).
3. To stretch the anterior tibialis, dig your toe into the ground then lean your leg forward, keeping your toe in place.
4. Sit on the floor or a bench. Loop a towel around your forefoot and grasp the ends. Keep your leg straight and pull back.
Glutes
1. Lie on your back on the floor with your knees bent 90 degrees. Put one foot across your other knee. If you were in a sitting position, you would be almost crossing your legs. Use your bottom leg to push up and back.
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