1. Runner’s lunge with side stretch Directions



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Hold each of the stretches for 10-20 seconds. And never, ever bounce!

1. Runner’s lunge with side stretch

runners lunge w/ side stretch

Directions:

  • Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.

  • Bring your opposite arm over your head and lean into the stretch.

  • Drop your knee to the ground for a deeper stretch.

  • Repeat on the opposite side.

Muscles stretched: Hip flexors, obliques (side abs)


2. Sitting hamstring stretch

sitting hamstring stretch

Directions:

  • Sit on the floor with your legs stretched out in front of you.

  • Bend one leg in at the knee.

  • Slowly bend forward from hips toward foot of straight leg until you feel slight stretch.

  • Hold for 10 to 20 seconds, then repeat on the other side.

Muscles stretched: Hamstrings (back of leg), lower back

3. Triceps stretch

triceps stretch

Directions:

  • Put one arm overhead, positioning your forearm as close as possible to your upper arm.

  • Grasp your elbow overhead with your other hand.

  • Pull your elbow back and toward your head.

  • Hold stretch for 10-20 seconds, then repeat with opposite arm.

Muscles stretched: Triceps, lats

4. Pigeon pose

pigeon pose

Directions:

  • Cross one knee in front of you while keeping the opposite leg straight behind you.

  • Place both hands on the ground in front of you and slowly lower your upper body down as low as possible.

  • Hold for 10-20 seconds then switch sides.

Muscles stretched: Hips, glutes, lower back

5. Chest opener stretch

chest opener stretch

Directions:

  • Stand or sit with your back straight and shoulders pulled back.

  • Reach behind you and clasp both hands together.

  • Bring hands up toward your head as far as possible.

  • Hold for 10-20 seconds.

Muscles stretched: Chest, shoulders

6. Runner’s lunge with quad stretch

runners lunge with quad stretch

Directions:

  • Assume a lunge position with your forward knee bent over your foot and your back leg extended behind you.

  • Drop your knee to the ground.

  • Reach your arm back and grab your foot or ankle and pull forward to stretch.

  • Repeat on the opposite side.

Muscles stretched: Hip flexors, quads (front of legs)

7. Twisted arm stretch

twisted arm stretch

Directions:

  • Bring your hands out in front and cross your arms, one over the other.

  • Twist your hands such that the palms face into each other, trying to create contact with your fingers.

  • Hold for 4 counts, unwind your arms, and then repeat on the other side.

Muscles stretched: Lats, shoulders, triceps

8. Downward dog

downward dog stretch

Directions:

  • Start by kneeling on the ground with your hands shoulder-width apart on front of you.

  • Take a deep breath and raise your buttocks into the air, straightening your legs as much as possible.

  • Lower your head toward the ground and straighten your spine.

  • Lower your heels toward the ground as far as you can go to give your calves a good stretch.

Muscles stretched: Calves; releases tension in back, shoulders

9. Upward dog

upward dog stretch

Directions:

  • Lie face down on the ground with your feet hip-width apart and your hands resting next to your lower ribs.

  • Keeping your toes and hands on the floor, press your chest up so that your back is straight.

  • Squeeze your buttocks (to keep your back from hurting) and pull your shoulders back.

  • You may raise slightly above the ground for a deeper yoga stretch.

Muscles stretched: Chest, abs; opens up shoulders, upper back

10. Leg over or “Iron Cross” stretch

leg over iron cross stretch

Directions:

  • Lie on your back with your legs straight in front of you.

  • Bring one leg straight into the air then bring across your body so it rests on the ground.

  • Hold for 10-20 seconds, then repeat on the other side.

Muscles stretched: Side of hips, lower back, middle back


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