Back
Stretches
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1.
Hold
onto a rail, pole, bar,
etc., with one hand. Rotate
your body inwards towards
that hand then allow your
weight to fall backwards.
- You
can adjust where the stretch
affects in your back by
standing more upright
or bending over more.
- Staying
more upright will target
the upper/middle back
while leaning over will
hit the lower side and
back area.
2.
Grab onto something solid
with one hand (e.g. a pole
or railing or bar). Put
the same side foot or the
opposing foot on the pole
below your hand, then push
backward with your leg as
though trying to pull your
arm out of the socket. Hold
on tight and maintain tension
in the shoulder.
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3. Hold onto something
in front of you. Bend over at
the waist (about 90 degrees) and
stretch downward, keeping your
arm straight and your hands on
the solid surface.
4.
Be careful of twisting stretches
in the lower back area. If you
do them, go slow and
DO NOT force it. This
is a very sensitive position for
the lower back and severe injury
can result.
Chest
Stretches
1.
Stand
beside a vertical pole or wall
with your arm straight out to
the side and holding on. Bend
your elbow slightly then rotate
your body away from your hand.
Keep your shoulder back and your
chest puffed out.
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2.
Stand or sit with your back
to a horizontal bar (a bench
press bar setup works well
for this stretch). Grasp
the bar behind your back,
just outside shoulder-width
grip with palms down and
fingers pointing back, then
push forward allowing your
shoulders and chest to stretch
back.
- As
you are doing this stretch
try and look up, raising
your head and push forward
hard.
- Vary
the grip between pronated
and supinated (palms up
and palms down) and repeat.
- When
doing this one, keep your
mouth closed to get a
better stretch on the
upper chest (it sounds
strange but it works).
Keeping your mouth closed
transfers more stretch
through the neck and down
to the upper chest.
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3.
Hold
two high pulleys, bend over and
rotate your shoulders so your
arms are behind your back. Try
going down on your knees. This
is similar to having somebody
try to force your elbows behind
your back. This also gives you
a bicep and shoulder stretch.
Quadricep
Stretches
1.
Kneel on the floor on one knee
then lean back somewhat, pushing
your stretching-side hip forward
and leaning your upper body back.
You should feel it from your hip
flexors right down to your lower
quads.
- To
vary the stretch a little, laterally
rotate your back foot (out to
the side) so your heel points
out to the side more.
- You
should keep your back leg up
on the toes to increase the
stretch on the quads.
2.
Do
not do the traditional grab the
foot behind the body stretch for
quads. This can hyperextend the
knee. Instead, rest the top of
one foot on a bench or railing
or anything a few feet off the
ground and lunge forward and down,
keeping your torso vertical. Maintain
tension in the quads and don’t
lean back. This is a safer and
easier way to stretch the same
muscle.
Hamstring
and Groin Stretches
1.
Touch
your toes from a standing position.
Keep your knees slightly bent
to prevent lower back strain.
Try crossing your feet as well.
2.
Put
your foot up on a bench or raised
surface that you are standing
in front of (the Smith machine
bar works well for this because
it is adjustable in height). Lean
over and try to touch or grab
your foot.
- This
can be done to the side or straight
forward.
- To
get a bit of extra stretch in
the calves, hook your toes back
towards your body.
3.
Do the splits out to the sides
to stretch out your groin. Rest
your arms on a bench or chair
so you can pull yourself up easily.
Try to completely relax your quads
while doing this.
4.
Lying flat of the ground or standing,
pull one leg up into your chest
to stretch out the hamstrings
and glutes. Hold underneath the
back of the thigh, not over the
top of the knee to prevent knee
hyperextension.
