Shoulders
|
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.
Biceps
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 same 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.
Triceps
|
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.
Calves
|
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.
Glutes
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.
