STRETCHING ROUTINE #1
STRETCHING GUIDELINES:
1) Warm-up before stretching or do after a workout or hot shower.
2) Stretch to the point of tension but not pain.
3) Hold each stretch for 30-60 seconds.
4) Breathe into the muscles you are stretching as if filling them with air.
5) Stretch farther as you exhale.
5) Stretch 3-7 days per week.
1. Knee hugs:
-Double: Lie on your back with your chin tucked and neck long.
-Bend your knees and pull them in toward your chest.
-Wraps your arms around your shins and pull in for a deeper stretch.
-Breathe in, imagine and feel as if your breath is filling up your lower abdomen and lower back.
-Exhale, pull in farther, and relax the lower back muscles.
-Hold position for 30-60 seconds.
-Single: From the Double Knee Hug, lower one leg and straighten it on the floor.
-Pull the bent leg close to your chest.
-Inhale and feel your breath expand into your lower abdomen and lower back.
-Exhale, pull in farther, and relax the muscles in your lower back and the back of your leg
-Hold position for 30-60 seconds.
-From Single Knee Hug, bend straight leg in and cross opposite foot across thigh.
-Reach one hand between your legs and the other around the outside of non-crossed leg and pull in toward you.
-Inhale and feel as if air is filling the upper hamstrings and outer muscles of the crossed-leg hip.
-Exhale, pull in farther, and relax the crossed-leg hip.
-Hold position for 30-60 seconds.
3. Lying hamstring:
-Lie on your back with your chin tucked to lengthen your neck.
-Pull one leg straight and up toward the ceiling using your exercise tubing, a belt, or a long towel wrapped around your foot.
-Keep the opposite leg straight on the ground, or slightly bent if you need to.
-Inhale and imagine your breath filling the back of your leg.
-Exhale, pull in farther, and relax the muscles on the back of your leg.
-Hold the position for 30-60 seconds.
4. Spinal rotation:
-Lie on your back and reach one arm out, palm up, on the ground, just above shoulder height.
-Bend the knee of the reaching side, tuck your toes behind your opposite knee, and roll it over toward the floor on the opposite side of your body.
-Hold the bent knee down with your non-reaching hand.
-Feel a straight line from the top of your head down through your toes of your straight leg.
-Inhale and feel your torso, lower back, and hips fill with air.
-Exhale and reach farther with your reaching hand.
-Hold position for 30-60 seconds.
-Repeat on opposite side.
5. Cobra:
A. Modified (Easier):
-Lie face down on the floor.
-Prop yourself up on your elbows so that your elbows are directly under your shoulders.
-Tuck your chin and lengthen your neck.
-Pull your shoulderblades down and together.
-Let your breath expand into your lower abdomen and lower back.
-Hold this position for 30-60 seconds.
B. Full Cobra (More difficult):
-Lie face down on the floor.
-Prop yourself up on your hands so that your hands are directly under your shoulders.
-Tuck your chin and lengthen your neck.
-Pull your shoulderblades down and together.
-Press your hips down to the floor, feeling the stretch in your lower abdomen.
-Let your breath expand into your lower abdomen and lower back.
-Hold position for 30-60 seconds.
6. Lying Quadriceps:
-Lie face down on the floor with your forehead resting on one forearm and your chin tucked slightly.
-Reach back with opposite hand and grab same side ankle.
-Pull your foot in toward your buttocks.
-Breathe into the lower abdomen and imagine breath filling the front of your thigh.
-Exhale, empty out your breath, and pull in a little farther.
-Hold position for 30-60 seconds.
7. Straddles:
A. Modified Version (Easier):
-Sit up with the soles of your feet together in front of you and your knees pressed out wide.
-Hold onto your feet with your hands and pull forward keeping your lower back straight. Feel the stretch of your inner thighs.
-Inhale and imagine your breath filling your inner thighs.
-Exhale, pull deep into the stretch, and relax your inner thighs.
-Hold position for 30-60 seconds.
B. Full Straddle (More difficult):
-Sit up with your legs straight and your feet spread wide.
-Reach forward with your hands on the ground, keeping your back straight and your spine extended.
-Inhale and imagine air filling your inner thighs.
-Exhale, reach farther into the stretch, and relax your inner thighs.
-Hold position for 30-60 seconds.
8. Standing side stretch:
-Put your weight onto one leg and reach same side arm overhead.
- Grab wrist of reaching hand and put unweighted leg in front of weighted leg for balance.
- Push hip of weighted leg to side and lean to stretch that side.
-Inhale and feel air filling the muscles on the side of your torso.
-Exhale, reach farther, and relax the muscles along your side.
-Hold for 10-30 seconds.
-Repeat on opposite side.
9. Lateral neck stretch:
- Stand, reach behind your back, grab one wrist, and pull your shoulders down.
- Raise the crown point of your head and then lean head laterally, down toward shoulder of grabbing hand.
-Inhale and feel air filling the muscles on the side of your neck.
-Exhale, stretch farther, and relax the muscles on the side of your neck.
- Repeat on the opposite side.
