Stretching

What should be part of every routine, the stretching exercise that you undertake will ensure you do not injure yourself so easily.

Stretching Exercise will increase overall mobility and improve overall motion. Below are examples of stretching exercises for the major muscle groups.

As with all exercise stay within your own comfort zone and always consult your medical practitioner before undertaking a new exercise program.

Stretching Exercise Examples

• Stand upright with feet shoulder-width apart.
  
  
• Place your right arm, parallel with the ground across the front of your chest.
  
  
• Bend the left arm up and use the left forearm to bring the right arm gently closer to the chest.
  
  
• In this position you should feel the stretch in the shoulder.
  
  
• Hold the stretch for 8-10 seconds and release.
  
  
• Ensure that your knees are slightly bent throughout the stretching exercise.
  
  
• Repeat the exercise with the other arm

• Stand upright with feet slightly wider than shoulder-width apart.
  
  
• Hold you arms straight out in front, parallel with the ground and the palms of the hand facing forward.
  
  
• Move the arms in an arc at shoulder height as far as is comfortably possible.
  
  
• In this position you should feel the stretch through your chest.
  
  
• Hold the stretch for 8-10 seconds and release.
  
  
• Ensure that your knees are slightly bent throughout the stretching exercise.

• Stand upright, feet shoulder-width apart with hands resting on the hips.
  
• Bend slowly to one side, come back to the vertical position and then bend to the other side.
  
• Do not lean forwards or backwards and keep the knees slightly bent throughout the exercise.
  
• You should feel the stretch down your side.
  
• Hold the stretch for 8-10 seconds and release.

• Stand tall with your feet twice shoulder width apart.
  
• Turn both feet and face to the right.
  
• Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical.
  
• Gradually lower the body, keeping your back straight.
  
• You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg
  
• Hold the stretch for 8-10 seconds and release.
  
• Repeat by turning and facing to the left

• Stand tall with you feet twice as wide as your shoulder width apart.
  
• Bend the right leg and lower the body, keeping your back straight throughout.
  
• You arms can be used to balance during the stretch.
  
• Hold the stretch for 8-10 seconds and release.
  
• You will feel the stretch in the left leg adductor.
  
• Repeat the stretch with the left leg.

• Lie on the floor front first, resting your forehead on your right hand.
  
• Press your hips firmly into the floor and bending your left leg bring your left foot up and take hold of it with your left hand.
  
• Gently ease your left foot down towards your buttocks.
  
• You will feel the stretch along the front of the thigh.
  
• Hold the stretch for 8-10 seconds and release.
  
• You will feel the stretch along the front of the thigh.
  
• Repeat the stretch with the right leg
  
• Repeat this stretch for a further two repetitions.

• Sit on the ground with both legs straight out in front of you pressed against the floor.
  
• Place the sole of the left foot up against knee of the right leg so the left knee is bent.
  
• Throughout the exercise keep the straight leg relaxed.
  
• Slowly lean forward bringing your chest down towards your knees making sure that you are keeping your back straight.
  
• You will feel the stretch in your right leg as you lean further forwards.
  
• Hold the stretch for 8-10 seconds and release.
  
• Repeat with the other leg.
  
• Repeat this stretch for a further two repetitions.