Stretching Program


Stretching is very important for improved flexibility, enhanced performance and a reduced risk of injury. Many people neglect to stretch before and after exercise, either because they forget or because they are too tired after exercising. Stretching should be integrated into every exercise program as it offers many benefits to the body.

  1. Increased flexibility. Flexible muscles can improve your performance.
  2. Increased mental and physical relaxation.
  3. Improved range of motion in the joints.
  4. Reduced risk of joint sprain, muscle sprain and other injuries.
  5. Improved circulation to increase blood flow to the muscles.


Let's get started:

1. Warm up first. It's important not to stretch cold muscles to avoid injury. Warm up gently by walking and pumping your arms.
2. Target all major muscle groups. Focus on your calves, thighs, hips, lower back, neck and shoulders.
3. Start with an easy stretch and slowly increase intensity from there.
4. Hold each stretch for 30 seconds to ensure thorough stretching.
5. Relax and breathe freely while stretching.
6. Avoid stretching to the point of pain. If it hurts to stretch you have gone too far.
7. Avoid bouncing movements. This can lead to small tears in the muscle tissue.

Perform the following stretches daily, before, after or in between sets of exercise. The following are examples of stretches but there are many others that work the same muscle group.

half-lord-of-the-fishes-pose.thumbnail.jpgHips:

  1. Sitting on the floor, place one leg over the other straight leg.
  2. Place elbow on the outside of the bent knee and slowly look over the shoulder that corresponds to the bent knee.
  3. Rest other hand behind hips for stability and apply pressure to the knee with elbow.


stretching-exercise-2.jpgCalves:

  1. Standing with your feet shoulder width apart, lift one foot up and bend knee until your  heel touches the back of your leg.
  2. Hold foot in place with your hand and lean forward slightly until you feel pressure on the calve of the straight leg.
  3. Go back to start position and repeat using other leg.


Hamstrings:

  1. good hamstring strecth.jpgSitting on the floor with one leg bent, rotate the straight leg inwards slightly.
  2. Lean forward through the hips securing hands at ankle, or as far as you can comfortably reach to feel a stretch.
  3. Repeat stretch using the other leg.



Quadriceps:

  1. Lying on your side with one arm stretched out above your head and the other securing your top ankle at your rear, straighten hip by moving knee backward slightly.
  2. Hold stretch and repeat on the other side with the other leg.1051-large_Quadriceps2520Stretch.jpg



intermediateAdductorstretch.jpgAdductors/Inner Thighs:

  1. Sit on the floor with your back straight.
  2. Bend knees and place soles of your feet together.
  3. Clutching your ankles, pull feet in towards you until you feel a stretch in your inner thighs.
  4. Hold and release.



flexiarm2.jpgShoulder:

  1. In a seated position keeping back straight, grab your elbow with opposite hand.
  2. Gently pull on elbow turning back slightly until you feel a stretch in your shoulder.
  3. Return to starting position and repeat on other side.



s1.gifTriceps:

  1. Stand straight with feet shoulder width apart.
  2. Bend your arm and touch the opposite shoulder blade with your fingers.
  3. With your other arm reach behind your head and pull slightly on your other elbow.
  4. Hold the stretch and release. Repeat on other side.


Chest:

  1. chest-stretch-easy-lg.jpgStanding with your feet shoulder width apart and your knees slightly bent, place arms behind your back.
  2. Clasp you hands together, extending your arms behind your back.
  3. Hold this position feeling the stretch in your chest. Release and repeat.