Basic Stretch
Stretching is an important part of any workout routine for increasing flexibility and relaxation. This short flexibility routine is great for stretching the hips, glutes, thighs, chest and back and is perfect for your post-workout cool down.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
Equipment Needed
None.
How To
- After your workout or when your muscles are warm, perform each exercise as shown for at least 1 rep, holding each stretch for 15-30 seconds.
- For
more flexibility benefits, do this workout 3 times a week, performing each
exercise 2-3 times.
- Relax into the stretch and avoid bouncing or straining.
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Exercise |
Example |
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Lunge Stretch In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs. |
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Kneeling
Hamstring Stretch From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs. |
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Lying Quad Stretch
SSit on the floor with the right leg bent in front of you, left leg bent behind you. Lean to the right on the right forearm and grab onto the top of the left foot with the left hand. Gently pull the heel towards the glutes to stretch the front of the thigh. Repeat on the other side. |
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Chest Stretch In a seated or standing position, hold the band in a wide grip over the head. Take the arms back just a bit as you lower them down, stretching the chest. |
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Upper Back Stretch Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head. Don't collapse but instead imagine you're curving up and over an imaginary ball. |
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