STRETCHING & FLEXIBILITY

PREPARED BY:

AZURA

BENEFIT OF STRETCHING

• Increased flexibility and range of motion

• Injury prevention

• Preventing DOMS (Delayed Onset Muscle Soreness)

• Improved posture

• Improvements in sports performance

• Stress relief

Definition of FLEXIBILITY

– Amount of movement available at a joint – The term flexibility means the same as

mobility or suppleness.

Outer Hip Stretch

• Lay on the floor on your back 

• Cross the left foot over the right knee, keeping the left knee bent

• Extend your left hand out & look to the left

• Use your right hand to pull the left knee across your body 

• Hold for between 10 and 30 seconds

Lower Back Stretch

• Lay on the floor on your back

• Bring your knees up to your chest and use your arms to pull them in further 

• Hold for between 10 and 30 seconds

• Add internal rotation to further stretch gluteus medius

Latissimus Dorsi Stretch

• Kneel on the floor 

• Lean forwards with the arms outstretched as far as possible and hands on the floor

• Push your buttocks down towards your feet keeping your hands still to increase the stretch 

• Hold for between 10 and 30 seconds

Abdominal Stretch

• Lay on the floor on your stomach

• Place your hands on the floor at shoulder level

• Lift your upper body away from the floor, straightening your arms

• Keep your hips flat on the floor 

• Hold for between 10 and 30 seconds

Hip Flexor Stretch

• Kneel with one knee on the floor and the other foot in front with the knee bent

• Push your hips forwards and keep the back upright

• Hold for between 10 and 30 seconds

Standing Quadriceps Stretch

• Stand on one leg and pull the other foot up behind your bottom

• Keep your knees together and push your hips forwards to increase the stretch 

• Hold for between 10 and 30 seconds

Standing Hamstring Stretch

• Stand with one leg just in front of the other

• Bend the back knee and rest your weight on the bent knee

• Tilt the hips forwards as if sticking your bum in the air! 

• Hold for between 10 and 30 seconds

Posterior Shoulder Stretch 

• Stand upright and cross one arm across your body

• Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder 

• Hold for between 10 and 30 seconds

Triceps Stretch

• Place your hand on your upper back with the elbow bend towards the ceiling

• Use your other hand to pull the elbow towards your head 

• Hold for between 10 and 30 seconds

Chest Stretch

• Stand hip width apart

• Bring both hands to the back clasp your hands.

• Open up your chest and stretch. 

• Hold for between 10 and 30 seconds

Lateral Neck Flexion Stretch.

• Look straight forward and do not let the chin drop down

• Move your ear towards the shoulder

• Don't let your shoulder lift up

• Hold for between 10 and 30 seconds