Stretching exercises

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  • 1. Stretching exercises for sports By: Johanna Lim, Ray Chua, Kenneth Mah and KangShi Qiang (Blue House)Monday, 14 January, 13

2. Quad Stretch Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the oor. You should feel a stretch right down the front of your leg. Squeeze your hips forward for a deeper stretch. Switch sidesMonday, 14 January, 13 3. Hamstring Stretch Take your left foot forward and tip from the hips, keeping the back at. Lower down until you feel a stretch in the back of the leg. Repeat on the other side.Monday, 14 January, 13 4. Shoulder Stretching Take right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Switch sides.Monday, 14 January, 13 5. Triceps stretch Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Switch sides and repeat.Monday, 14 January, 13 6. Arm circlesStand up and extend your arms straight out by the sides. The arms should beparallel to the oor and perpendicular (90-degree angle) to your torso. This willbe your starting position. 1. Slowly start to make circles of about 1 foot in diameter with each outstretchedarm. Breathe normally as you perform the movement. 2. Continue the circular motion of the outstretched arms for about ten seconds.Then reverse the movement, going the opposite direction.Monday, 14 January, 13 7. Lunge with back row This exercise will improve your posture by strengthening the muscles in your upper and mid back, shoulders, and arms while also toning and strengthening your legs and improving your hip exibility. Step your right foot forward and your left foot back, keeping both heels on the oor and feet pointing straight ahead. Bend your right knee until it is over your right ankle. Lower your chest towards your thigh, bringing your arms perpendicular to the oor, keeping your back at (dont hunch) this is your start position. Straighten your right leg, row your elbows back and squeeze your shoulder blades together, keeping your torso angled slightly forward. Return to start position.Monday, 14 January, 13 8. Roll your neck and putting your hand above your head Slowly roll your head in giant circles. Complete 10 repetitions in one direction and then repeat in the opposite direction. Put your hand on your hip and put your other hand over your head.Monday, 14 January, 13 9. Inner thighs Stand with your legs extremely spread out and lean your weight onto one leg while keeping the opposite leg completely straight. Hold for a 10 second count and repeat on the opposite leg.Monday, 14 January, 13