Flex and Stretch 1

 

Try these stretches for a simple, full body flex routine. Hold each stretch for 30-60 seconds or repeat 3-4 times at 5-10 second holds. Stretching should cause you to feel tension in the muscles, but not pain.

Exercise  
Glute
Lie on your back and pull one knee towards your chest.
You should feel a stretch in your glutes.
Hold for the prescribed number of seconds.


Trainer's comments:
 
 
Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight.


Trainer's comments:
 
 
Piriformis Stretch
1. Lie back and bring one knee towards your chest.
2. Gently pull knee towards opposite shoulder until a stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral position.



Trainer's comments:
 
 
Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.

Trainer's comments:
 
 
Butterfly Stretch
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Hold of 20-30 seconds.
4. Remember to keep low back straight to emphasize stretch.


Trainer's comments:
 
 
Double Leg Straddle
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean forward and reach out to grab your feet.
3. Hold for prescribed time and then repeat.

Trainer's comments:
 
 
Single Leg Straddle
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean to the side towards one leg and reach out to grab your foot.
3. Hold for prescribed time and then repeat to the other side.

Trainer's comments:
 
 
Kneeling Hip Flexor Stretch
1. Start by getting on one knee.
2. Slowly shift your hips forward until a comfortable stretch is felt on the front of your hip.
3. Hold this position for the recommended time and then return to the starting position. Repeat for desired repetitions.

Trainer's comments:
 
 
Low Back (cobra)
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your hips flat on the floor.
Your back should be in a hyperextended position.
Hold for the prescribed number of seconds and repeat.

Trainer's comments:
 
 
Forearms (kneeling 2)
Starting Position: Start on your hands and knees with your fingers pointed back towards your knees.
Lean backwards with your hips and shoulders.
You should feel a stretch on the outside of your forearm.


Trainer's comments:
 
 
Chest (wall)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder.
You should feel a stretch in your chest when you lean forward. Hold for the recommended number of seconds.
Repeat with the other arm.


Trainer's comments:
 
 
Posterior Capsule Rear Delt Stretch
1. Sit or Stand in upright position.
2. Pull elbow with opposite hand until a stretch is felt in rear of shoulder.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. While pulling elbow, be sure that forearm remains perpendicular to floor (fingers pointing up).


Trainer's comments:
 
 
Tricep Stretch
1. Stand or sit in upright position
2. Place hand of arm to be stretched at base of neck.
3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm)
4. Hold for 20-30 seconds. Repeat as prescribed.

Trainer's comments:
 
 
Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.

Trainer's comments: