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How To Stretch Your Major Muscle Groups |
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Written by Stephanie Mendes
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Wednesday, 21 January 2009 13:19 |
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Tags: back | chest | legs | muscles | stretch
Introduction
Do all these stretches everyday when warm; hold for at least 30 seconds. Repeat more often for optimum results!
1. Pectoral Stretch
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Place entire forearm, from wrist to elbow, against wall or other steady surface so that upper arm is parallel to the ground then slowly rotate upper body away. Stretch is felt on the chest muscles from shoulder to sternum. Switch sides and repeat.
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2. Latissimus Dorsi (Back) Stretch
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With knees slightly bent, lean forward at the waist until upper body is parallel to the floor. Hold on to bar or steady surface with both hands so that the right hand is on left side of bar and left hand is on right side of bar. Slowly sit back until stretch is felt along both sides of upper body and back muscles. |
3. Neck Stretch
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Stand upright with knees slightly bent. Hold right wrist with left hand in front of body and while maintaining neck erect, slowly tilt head to the left. Stretch is felt along right side of neck and shoulder muscles. Stretch the other side of neck by holding left wrist with right hand in front of body and slowly tilting head to the right. |
4. Hamstring Stretch
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While lying flat on back bend one knee so that foot is flat on the ground. Lift opposite leg with knee slightly bent until both hands are able to hold ankle. Slowly pull ankle toward upper body. Stretch is felt on back of erect leg. If ankle cannot be reached with hands, hold behind knee and work toward ankle. Switch legs and repeat.
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Stand with feet together and facing forward. Depending upon hamstring flexibility, find appropriately high surface and place heel on it while keeping foot perpendicular to the ground. Slowly lean forward at waist until stretch is felt on back of leg that is on platform. Switch legs and repeat |
5. Hip Flexor & Quad Stretch
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Stand with feet together and facing forward. With right knee slightly bent grab left ankle with left hand and pull directly back. Make sure knees stay together to avoid potentially harmful stress on knee. Switch legs and repeat. |
6. Gluteal Stretch: Choose One
7. Calf Stretches
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Stand arms length away from wall. Step back with straight right leg and keep right heel on ground. Bend left leg and lean upper body forward while balancing with arms against wall. Stretch is felt on right lower leg. Switch legs and repeat. |
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Stand arms length away from wall. Step back with bent right leg and keep right heel on ground. Bend left leg and while keep upper body erect balance with arms against wall. Stretch is felt low on right lower leg. Switch legs and repeat. |
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Last Updated on Wednesday, 18 February 2009 14:45 |
