Stretch Session

 

The ideal is always to hold each stretch for 30 seconds and repeat twice.  However, if you calculate how long this would take, you will be stretching for the rest of the day!  Therefore, what we often recommend is to sort the exercises into a 20 - 30 minute session and hold each stretch once for about 15 - 20 seconds.  Alternatively, put the stretches together into a routine that takes you through a full range of motion by continually moving slowly through all the stretches.  Then if you feel stiff or sore in a particular area, spend more time on the stretches that stretch that area. 

 

As with all exercises, please seek professional advice before undertaking them if you suffer from any medical condition, are infirm, or have had previous surgury that affects your bodily range of motion capability.  Stop if you feel uncomfortable and only stretch to the point where you feel the muscle start to pull, then hold it.  Do not bounce on any stretches, as you are more likely to injure muscles that way.  These exercises should not supercede any exercise program that you have been prescribed by your own medical practitioner.  Also, these exercises are undertaken at the website users own risk.

 

Enjoy!

 

 

Name - Touching toes

Muscles / areas affected - Hamstrings

Description - Standing, run hands down back of legs to toes.

 

 

 

 

 

 

Name - Forward bend, hands behind back

Muscles / areas affected - Hamstrings, upper body

Description - Clasp hands behind back, with palms facing outwards.  Bend forward and pull arms up as far up as possible.

 

 

 

 

 

Name - Lateral bend, touching toes

Muscles / areas affected - Hamstrings, side of trunk, shoulder

Description - Stand legs over shoulder width apart.  Touch alternate hand to alternate foot.  Move the other hand straight behind body, pointing upwards.

 

 

 

 

 

 

 

Name - Side bend

Muscles / areas affected - Side of trunk

Description - Stand with legs shoulder width apart with knees slightly bent.  Bend to side with no forward or backwards motion.

 

 

 

 

Name - Lunge

Muscles / areas affected - Groin, quadriceps

Description - Lunging forwards, keep your body straight with hands on your knees for support.  Keep the front foot forward of the knee.  The rear knee can be rested on the floor or remain unsupported for a deeper stretch.

 

Name - Arm across front

Muscles / areas affected - Triceps

Description - Standing, keeping arm across your front straight, lock arm in the  elbow and pull towards body with the non stretching arm.

 

 

 

 

 

 

 

Name - Arm over back

Muscles / areas affected - Triceps

Description - Place non stretching arm on the stretching arm's elbow and push down.

 

 

 

 

 

 

 

 

 

Name - Arm on post

Muscles / areas affected - Chest

Description - Place arm on post / wall and keeping straight pull body away from the post / wall.

 

 

 

 

 

 

 

 

 

 

Name - Quads stretch

Muscles / areas affected - Quadriceps

Description - Standing with knees together, lift leg backwards and hold ankle.  To increase the stretch gently thrust hips forwards.

 

 

 

 

 

 

 

Name - Touching toes sitting

Muscles / areas affected - Hamstrings and calves if you grasp toes

Description - Sitting, bend forwards and try to grasp your ankles or toes depending on your flexibility.  Gently pull forwards with arms to increase stretch.

 

 

 

Name - Side twists

Muscles / areas affected - Side of trunk

Description - Place one leg over the other.  Place the elbow on the same leg inside the knee and push with the arm.

 

Name - Hip flexion

Muscles / areas affected - Hip joint

Description - Sitting, place one foot against the thigh of the other leg in a semi-crossed leg position.  Bend forwards with the back straight.

 

 

 

Name - Abductor stretch

Muscles / areas affected - Groin and inside of legs

Description - Sitting, with soles of feet together, place elbows on knees and push legs to floor.

 

 

 

 

Name - Lying twist

Muscles / areas affected - Side of trunk, hamstrings and spine of mid trunk

Description - Laying with back on floor, bend knee of one leg, pull leg across body and push knee to floor.  Keep shoulders flat on floor at all times and extend arm of the same side as bent knee.

 

 

 

Name - Upper spine extension

Muscles / areas affected - Extends spine from the mid trunk to skull

Description - Laying with back on floor, place hands under your bottom, raise body up onto your elbows and drop head back to rest on floor.

 

Name - Abdominal stretch

Muscles / areas affected - Rectus abdominus muscle

Description - Laying on front, keeping hips on floor, push up to straighten arms.

 

 

 

Name - Calf stretch

Muscles / areas affected - Calf muscles and Achilles tendon

Description - Assume a press-up position.  Place one foot on ankle of other leg and push the heel of the foot in contact with the ground to the floor.

 

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