Shoulder
Stretches
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1.
Grab onto a bar behind you
and lean forward like the
chest stretch. Stand or sit
with your back to a horizontal
bar (a bench press bar setup
works well for this stretch
as does a Smith machine bar).
- 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.
- Vary
the grip between pronated
and supinated (palms-up
and palms-down) and repeat.
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2.
Pull your arm straight across in
front of your chest and push it
into your chest with your other
arm. This stretch can be done either
standing or seated.
3.
One
comment about shoulder flexibility:
don’t worry if you don't have
a great deal of shoulder flexibility.
The shoulder joint relies on muscular
support for stability. If your shoulders
are too flexible, they will be unstable
and more susceptible to injury.
Bicep
Stretches
1.
Place
your hands on a low bar so that
your fingers are pointing back towards
your body and only your fingers
are on the bar. Lean forward and
down. Try to push your elbows forward
at the ame time.
- This
is also a good forearm stretch.
- If
you do it one arm at a time, push
forward on the back of your elbow
with the other hand.
2.
Put one hand on a wall or pole with
your arm straight out to the side,
then rotate your body away from
your arm like in the chest stretch.
Bend your wrist back to stretch
the biceps.
Tricep
Stretches
1.
Raise
one arm overhead then bend it down
at the elbow as though trying to
scratch your back. Use your other
arm to push your stretching arm
backwards slightly.
- Be
careful with this stretch not
to pull your upper arm past vertical
behind the head to the other side.
This overstretches the shoulder
joint
2.
Put your hands on a medium or low
bar, palms down. Push your head
underneath the bar and stretch the
triceps. Push forward with your
feet to get more stretch. Keep your
elbows in tight to your head.
Calf
Stretches
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1.
Stand on one foot on a wood
block or other raised surface
(the calf machine is good
or if you are at home, a phone
book or a stair edge will
work). Rest all your weight
on the one foot in the stretch
position. Keep your knee as
far back and locked out as
possible (you may wish to
push on it with your hand
or with your other leg crossed
over in front). Put some weight
on the calf machine and use
that for a better stretch.
- This
stretch can also be done
with both feet simultaneously
on a standing calf machine
or seated calf machine.
If you are doing it one
foot at a time, you may
wish to hook the toes of
the other foot underneath
the footrest and pull down.
This will add some downward
resistance to the stretch,
increasing it's effectiveness.
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2.
To
increase the effectiveness of the
first stretch, bend completely over
at the waist. Keep your knee back
and rock your body back somewhat,
sticking your butt out (hold onto
something solid in front of you
for balance).
3. To
stretch the anterior tibialis, dig
your toe into the ground then lean
your leg forward, keeping your toe
in place.
4. Sit on the floor or a
bench. Loop a towel around your
forefoot and grasp the ends. Keep
your leg straight and pull back.
Glute
Stretch
1.
Lie on your back on the floor with
your knees bent 90 degrees. Put
one foot across your other knee.
If you were in a sitting position,
you would be almost crossing your
legs. Use your bottom leg to push
up and back.
