Calf Correct Foot Position
Foot alignment should be shoulder width apart, you can confirm this by standing either side of a straight line on the floor. When you take your rear foot back, it should not cross or move away from the midline, your foot should be pointing forward with your heel either flat on the floor, or raised if aiming to develop the stretch. Your front leg should bend so that when you look down over your knee, you can see the tip of your toes. Lean forward aiming to keep a straight line with your heel, hip and head. |
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Soleus
1. Stand with both feet flat on the floor, pointing forward, half a stride apart. 2. Keeping your back straight, with your hands on your hips, exhale and lower yourself down, resting your bodyweight on the rear foot. |
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Normal Stretch
1. Stand with your feet shoulder-width apart, one foot extended half a step forward. |
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Quadriceps Standing
1. Stand holding onto a secure object, or have one hand raised out to the side for balance. 2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand. 3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward. 4. Aim to keep both knees together, having a slight bend in the supporting leg. |
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Side Lunge 1. Stand upright, with both feet facing forward, double shoulder-width apart. 2. Place your hands on your hips, in order to keep your back straight, slowly exhale, taking your bodyweight across to one side. 3. Avoid leaning forward, or taking the knee of the bent leg over your toes. As you increase the stretch, the foot of the bent leg should point slightly outward. 4. To increase the stretch, relax upward, slowly sliding your feet out a few inches to the sides. |
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Leg Over
1. Lie on your back, extending your left arm out to the side, while taking your left leg over your right, bringing the knee inline with the hips. 2. Keeping your right leg straight, use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch. |
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Fetal Position
1. Lie on your back, keeping your head on the floor. |
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Spine curve
1. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward. |
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Bar Twist
1. Stand with both feet facing forward, double shoulder-width apart, with legs slightly bent. |
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Lower Back-Cat Stretch
1. Adopt a position on all fours, point your fingers forward and your toes behind. |
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Elbows Back
1. Stand or sit up right, keeping your back straight, head looking forward. |
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Shoulder Strangle
1. Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint. |
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Bicep-Wall Stretch
1. Place the palm, inner elbow, and shoulder of one arm against the wall. |
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Hand Down Spine
1. Extend one hand down the center of your back, fingers pointing downward. |
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Upward Stretch
1. Extend both hands straight above your head, palms touching. |
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Stretching Pre and Post Workout
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