Stretching pdf

INTRODUCTION TO MINDFUL STRETCHING. Stretch after you do your regularly scheduled strength and aerobic activities. Hamstring stretch – supine 1. Lie on your back and bend your left knee up.

Your right leg should be flat on the floor. Grab your left leg behind your knee and pull your knee towards your chest.

Straighten your leg towards the ceiling and hold for seconds. Raise the affected leg and place that foot on the floor outside the opposite knee. Pull the knee of the bent leg directly across the midline of the body using the opposite hand or a towel, if needed (Figure 2), until stretch is felt. This will help you improve flexibility and decrease soreness. Try to hold each stretch at least seconds.

Note: Shading indicates area being stretched. Warm up muscle group you intend to stretch with a low intensity aerobic activity such as biking, walking or jogging. Begin on your back knees bent.

Take Lying Outer Hip Stretch the affected leg and bring it over the non affected leg, keeping shoulders on the groun applying gentle downward pressure to the knee, allowing the hip to stretch as much as you comfortably can. Stretching should be slightly uncomfortable, but not painful. The stretch should be felt on the back and lateral side of your hip. Hold for seconds, times.

Standing: Stand with a bent knee on a chair and the standing leg in front. Tighten your buttocks to move your hips forward. Good flexibility is not only important for exercise, but also for daily activities such as bending down to put on socks or reaching overhead to grab a tool in your garage. Regular stretching should be incorporated into your daily exercise routine.

It also relieves stress and contributes to men- tal as well as physical health. A- Arm-down Rotator Stretch: Stand with your arm out and your forearm pointing downwards at degrees. Place a broom stick in your hand and behind your elbow. With your other hand pull the top of the broom stick forward.

A- Reverse Shoulder Stretch: Stand upright and clasp your hands together behind your back. Under the fence stretch Stand straight, with your arms at chest level. Complete a side lunge while holding hands out in front of you. Repeat with a side lunge to the opposite side. Keep your knee over your toe (do not let the knee fall inward) and do not let your knee bend beyond your foot.

Start by stretching your arm and hand out and slowly rotate the wrist down until you feel a stretch.

Next, rotate the palm up until you feel a stretch. Grasp hand and hold fingers with the other hand. Slowly bend wrist down until you feel a stretch. Cervical Stretches These exercises can be done while sitting or standing. Do _____ repetitions of each for _____ sessions a day.

Neck Flexion Bend your head forward while keeping your chin tucked. Neck Extension Bend your head backwards. Standing groin Stretch – Stand with your feet apart and facing at right angles to each other.

In this stretch the upper front of the left thigh is being stretched – gently, slowly and carefully. Twice a day do the following wall push-ups or stretches: (a) Face the wall, put both hands on the wall at shoulder height, and stagger the feet (one foot in front of the other).