Stretching After A Workout

Upper Body

Chest:
****Stretch 1
Place the palm of your right hand against a wall with your right arm in line with the chest.
Keeping your palm against the wall, turn your torso to the left (away from your right arm) and hold for 15 to 30 seconds.
You should feel a comfortable stretch in the chest and bicep.
Switch sides and repeat.
****Stretch 2
This stretch can be done standing or sitting.
Lace your fingers behind your back, so your palms are facing in toward your spine.
Raise your hands up toward the ceiling until you feel a stretching sensation in the front of your chest.
Don't arch your back, and keep your neck in a relaxed, neutral position.
Hold for 15 to 30 seconds.

Back:
Stand up straight and grasp a stationary bar or post, an arm's length away at chest level.
Bend forward at the waist, lean back away from the hands and hold for 15 to 30 seconds.
Be sure to keep your hands still.
You should feel the stretch along both sides of your body.

Back and Triceps:
Raise your right elbow into the air and bring your right wrist behind your head.
Grasp the right elbow with your left hand.
Gently pull the elbow towards your head, lean to the left and hold for 15 to 30 seconds.
You should feel the stretch in the triceps and down the right side of the body.
Switch sides and repeat.

Triceps:
Place your left arm across your chest.
Place your right hand near the elbow of the left arm and gently hug it to your body.
Hold the stretch for 15 to 30 seconds.
Repeat on the other side.

Biceps:
Stand sideways next to a wall or stationary object.
Bring your right arm straight out and place your hand on the wall so your thumb is facing up toward the ceiling and your fingertips are pointing behind you.
Now turn your entire torso away from your arm.
You should feel a stretch in the biceps and front of the shoulder.
Hold for 15 to 30 seconds and repeat on the other side.

Neck:
****Stretch 1
Sitting comfortably in a chair, lift your shoulders up toward your ears as high as you can.
Hold this position for 15 to 30 seconds, and then relax slowly.
Repeat twice more.
****Stretch 2
Inhale deeply and drop your chin toward your chest.
Hold for 15 to 30 seconds, then exhale and return to the starting position.
Repeat twice more.
****Stretch 3
Sit with your chin tucked in to your neck slightly and inhale deeply, turning your head to the left as far as it will comfortably go.
Hold for 15 to 30 seconds, exhale and return to the starting position.
Repeat the stretch to the right side, using the same breathing pattern.

Lower Body

Quadriceps (front of the thigh):
Lying sideways on the floor on your left side, put your legs in a straight line with your torso.
Bend both your knees so they are at a 90-degree angle.
Rest your head in your hand, or if it's more comfortable, lay it down on top of your outstretched arm on the floor.
Lift your right leg away from your left. Grab your right leg around your ankle and pull it gently behind you.
You should feel a strong stretch in the quads without opening up the joint too much. Hold for 15 to 30 seconds.
Switch sides and repeat.

Hamstrings:
****Stretch 1
Place your right foot on a stair, bench or stationary bar with the heel up and the knee slightly bent.
With your heel elevated, lean forward toward the stair by bending at the waist.
Reach toward the elevated toes (you most likely won't be able to reach them), and hold for 15 to 30 seconds.
You should feel a stretch in the back of the upper leg.
Switch sides and repeat.
****Stretch 2
Lie on your back with both legs bent at the knee and your feet flat on the floor away from your body.
Lift your right leg straight up from the hip (without locking your knee), until you feel a gentle stretch behind your right hamstring.
If you wish, you can clasp your hands behind your right leg on the thigh or lower leg to assist in the stretch.
Hold for 15 to 30 seconds, switch legs and repeat.

Calves Part One (lower leg):
Stand facing a wall, place the heel of your right foot on the ground with your toes on the wall and your left foot staggered a few feet behind.
Keep your left leg straight and lean the whole body forward for 15 to 30 seconds.
You should feel the stretch in the calf muscles of the left leg.
Switch sides and repeat.

Calves Part Two (lower leg):
This variation emphasizes the Achilles tendon.
Perform this stretch the same way as the last calf stretch, but instead of keeping the back leg straight, bend it slightly so there is about a 10-degree bend at the knee.
Hold for 15 to 30 seconds, then switch sides.
You should feel the stretch in your heel.

Calf-Achilles:
This stretch can be done with your hands on your hips, or pushing against a wall for support.
Stand comfortably with your feet a few inches apart.
Step with your right foot, so that your toes are slightly behind your left heel.
Bend both knees slightly, keeping your feet flat on the floor and your weight over your right foot.
Go down slowly, until you feel a stretch in your right Achilles tendon (running down the back of your calf and heel). Hold for 15 to 30 seconds.
Switch legs and repeat.

Adductors (inner thigh):
****Stretch 1
Stand with your legs at a wide stance, your knees slightly bent and your toes pointed outward.
Place both hands on the right thigh, lean to the right and straighten your left leg, bending your right knee to a 90-degree angle. Don't let your knee come out over your toes. Hold for 15 to 30 seconds.
You should feel the stretch in the inner thigh of the left leg.
Switch sides and repeat.

****Stretch 2
Lying on the floor on your back, open your legs as wide as possible into a "V" position.
Place both hands as far down on your outstretched legs as possible and apply slight pressure. Hold for 15 to 30 seconds.
You should feel a stretch on the inner thighs of both legs.

Core

Lower Back:
Lie on your back with both legs bent.
Bend your right leg, and clasp your hands behind your right thigh.
Gently pull your right knee toward your chest, and hold it for 15 to 30 seconds.
Repeat with your left leg, then with both legs together.

Hip Flexor:
Kneel down with your left knee resting on the floor.
Move your right leg forward so your right foot is flat on the ground and your right knee is directly over your right ankle.
Holding that position, gently lower your left hip toward the ground.
A slight downward movement should produce a stretching sensation in the front of your left hip and the quadriceps muscle of the left leg.
Hold for 15 to 30 seconds, switch legs and repeat.

Hyperextensions:
An exercise ball is needed to do this exercise.
Start by kneeling down with the ball in front of you.
Place your belly on the ball, bring your knees off the ground and keep them bent.
Stay on the balls of your feet.
Place your hands behind your head and keep your abdominal muscles tight towards your spine.
Raise your chest off of the ball while squeezing your back and exhaling. Hold for 15 to 30 seconds.
Your eyes should be focused straight ahead so you keep your neck aligned with your body as you rise up.
Return to the starting position by bringing your chest back over the ball.

Chest, Lower and Upper Back Relaxation:
An exercise ball is needed to do this exercise.
Lean back on the ball, so your spine conforms comfortably to the curvature of the ball.
Let your head hang loosely and drop your arms to the sides without holding any tension in your hands and fingers. Hold for 15 to 30 seconds.
Your body should feel like it is floating on top of the ball.
This is an easy relaxation stretch you will feel both across the top of your chest and in your lower and upper back.

Ball Bridge:
An exercise ball is needed to do this exercise.
Start by lying down on your back on the floor.
Place your calves on top of the ball and bend your knees slightly.
Your feet should be hip-width apart and your toes pointed up in the air.
Place your palms down on the floor for balance.
Keep the muscles in your abdomen tight.
Raise your hips off the ground and exhale. When you rise up, squeeze your buttocks and hold for 15 to 30 seconds, then lower back down.
Your body should be in a straight line at the end of the motion.

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