Basic Total Body Stretch
This Basic Total Body Stretch takes you through classic flexibility exercises to stretch your entire body, including your chest, back, arms, shoulders and legs.
Precautions
See your doctor if you have any injuries, illnesses or medical conditions.
Equipment Needed
A chair, a resistance band and a mat
How to
Do this workout after your warm up or after your cardio or strength training routine to promote flexibility and relaxation. Perform the exercises as shown, modifying according to your fitness level and flexibility.
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. Hold for 10-30 seconds. Avoid this move if you have shoulder problems. |
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. Hold for 30 seconds |
Hamstring Stretch Sit on a bench or on a chair with another chair across from you. Stretch one leg out, toes up, with the other foot on the floor. Keep your back straight and abs engaged and bend forward from the hips until you feel a gentle stretch in the back of your leg. Hold for 30 seconds and switch legs. |
Quad Stretch Holding onto a wall or chair for support, bend one knee, bringing the foot up behind you towards your backside. Grab onto the foot or ankle with your hand and point the knee towards the floor to feel a stretch down the front of your thigh. Hold for 30 seconds and repeat on the other side. |
Calf Stretch Stand with hands on the wall for support in split stance--one leg forward and one leg back. Press the back heel towards the floor and lean the body forward until you feel a gentle stretch in your calf. Hold for 30 seconds and repeat on the other side. |
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Cat Stretch
Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment. Inhale and tip the hips towards the ceiling while drawing the shoulders back and down away from your ears; look up. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine. Repeat for 4 to 6 breaths, moving smoothly between each move. |
