Upload
others
View
0
Download
0
Embed Size (px)
Citation preview
SAFE STRETCHING
SHOULDER ROLL• Rollshouldersbackinafullcircle• Rollshouldersforwardinafullcircle
NECK STRETCH• Tiltheadtoside• Maintainalongneck• Extendarmtosideforfullstretch
ROTATOR CUFF STRETCH• Placebackofhandincenterofback• Reachhandaroundtotouchfingers
ofhandonback• Changesides
BACK EXTENSION STRETCH• Feetshoulderwidthapart• Placehandsincurveofspineat
lowback• Pushhipsforward,don’ttip
headback
SHOULDER & CHEST STRETCH• Feetshoulderwidthapart• Clasphandsbehindback• Slightlyraisearmsuntilyoufeel
astretch
WRIST STRETCH• Bendwristforward• Flexwristback• Oppositehandontoptoassist
withstretch
PALM PRESS STRETCH• Palmstogether• Press&loweruntilyoufeelastretch• Donotraiseshoulders!
SIDE BENDING STRETCH• Handonewaist,otherabovehead• Leantoside,focuseyeswhereneck
feelsneutral
SIDE TURNING CHEST STRETCH• Placeonehandonoppositehip• Extendotherarm&leantowards
wallslightly• Donottwistbodyback
CAT STRETCH• Feetshoulderwidthapart• Handsonthighs• Roundback,tuckingchintochest
HAMSTRING• Bendoneknee• Extendotherleginfrontofyou&sit
backuntilyoufeelastretch• Donotextendbentkneeovertoe
QUAD• Supportbodyweight• Grabankleofonefoot&bendknee• Keepbentkneeclosetostraightleg
CALF• Stepforwardwithoneleg,bendknee
andplacehandsonthigh• Backlegisstraight• Leanforwardslightlytofeelstretch
alongbackleg,backtoepointingstraightforwardwithheelpressingdown
HIP FLEXOR• Legsasfarapartasflexibility&
balancewillallow• Slightlungedown• Tucktailboneundertofeelstretch
alongfrontofthebackhip
INNER THIGH• Bendonekneewhileextendingother
legtoside• Leantowardsbentknee• Sitbacktokeepkneefromextending
overbigtoe
For each stretch, take a deep breath, count to three, exhale, and repeat the exercise on the opposite side.
LOWER-BODY STRETCHESMID-BODY STRETCHESUPPER-BODY STRETCHES