Stretches |
 |
| TITLE |
+ |
- |
| FILE NAME |
+ |
- |
| DATE |
+ |
- |
| POSITION |
+ |
- |
|
|
Stretch: Trap StretchTrap Stretch – place one arm by your side with the palm facing away from your body. Grasp the top of your head with your other hand. Now, gently pull your ear towards your shoulder. Keep your shoulders and torso level. This should stretch the opposite side trap muscles.
|
|
Stretch: Shoulder StretchShoulder Stretch – take one arm and place it across the front of the chest. Now, use the other arm to pull the first arm across body and towards the chest.
|
|
Stretch: Triceps StretchTriceps Stretch – take one arm and place it over your head, then bend at the elbow so that the palm is behind the neck. Either by grasping the wrist with the other hand, or by using a towel, pull down on the upper arm to feel the stretch in the triceps.
|
|
Stretch: Rear Shoulder StretchRear Shoulder Stretch – hand one arm by your side. Now, bend at the elbow and place your hand behind your back, bending at the elbow. Move the hand as far across your midline as possible. Then, grasping with the other hand or using a towel, pull the arm upwards to stretch the shoulder.
|
|
Stretch: Wrist Extensor StretchWrist Extensor Stretch – place one arm in front of you, palm facing away and fingers pointing up. Now, grasp the fingers with your other hand and pull towards your body to stretch the wrist.
|
|
Stretch: Wrist Flexor StretchWrist Flexor Stretch – place one arm in front of you, palm facing away. Now bend at the wrist so the fingers are pointing down (your palm will now be facing you). Grasp your fingers with your other hand and pull towards your body to stretch the wrist flexors.
|
|
Stretch: Wrist Rotation StretchWrist Rotation Stretch – start with one arm out, palm facing away, fingers pointing up. Now, rotate the thumb away from the middle of the body (clockwise for the right arm, counter-clockwise for the left arm). Grasp this hand with the other hand, and pull through the rotation to stretch the wrist rotator muscles.
|
|
Stretch: Chest Stretch (Position 1)Chest Stretch (Position 1) – bend one arm at a right angle, so the upper arm is parallel to the ground and the forearm is perpendicular to the ground. Place the palm of this hand against a frame, facing away. Now, twist away from the arm to stretch the chest.
|
|
Stretch: Chest Stretch (Position 2)Chest Stretch (Position 2) – step out from the frame and drop the palm of your hand, so that your arm makes a “V”, then repeat the motion from the previous stretch.
|
|
Stretch: Chest Stretch (Position 3)Chest Stretch (Position 3) – step farther away from the frame, extending the arm almost straight, then repeat the motion from the previous stretch.
|
|
Stretch: Back StretchBack Stretch – grasp a bar or frame with both arms. Now, lean backwards and allow your rear to hang out behind your heels (bend at the knees) to get a full stretch of your upper back.
|
|
Stretch: Lat StretchLat Stretch – find a bar or something to hang from. Grasp this with one arm and hang. Bend your torso away from the arm that you are hanging with to give a full stretch to the back muscles.
|
|
Stretch: Calf StretchCalf Stretch – start with your arms stretch beneath you as if you were going to perform push-ups. Cross one leg over the other. Now push the heel of the straight leg towards the floor to stretch the calf muscle.
|
|
Stretch: Ankle StretchAnkle Stretch – start in the same position that was used for the previous stretch. Bend the straight leg and allow your weight to shift back onto your heel. Try to sink back into a squatting position while keeping one leg crossed behind the other, and use your arms for balance. This will stretch the ankle.
|
|
Stretch: Back Stretch (Position 1)Back Stretch (Position 1) – start by laying on a mat or towel. Bring both knees towards your chest and wrap your arms behind your knees. Now, pull your knees towards your chest and rock gently back and forth to stretch the lower back.
|
|
Stretch: Back Stretch (Position 2)Back Stretch (Position 2) – moving from the original position, straighten your legs and attempt to grab your ankles (you may grab lower if you are not yet flexible enough to reach your ankles). Without rocking, pull your legs down towards your torso, focusing on the stretch in your lower back.
|
|
| 25 files on 2 page(s) |
|
1 | |
|
Contact
Terms and Conditions
Help! (Getting Started)