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Stretches
Preparatory Stretches are done between 6 to 10 seconds each. Always do these before the main exercise as part of your Warm Up process.
Trapezius ( Upper back) Including Rhomboids. Interlink hands
and reach out until you feel the stretch across the top of you back. Feet
hip width apart, knees inline with feet and slightly bent.
Latissimus Dorsi (Back) Feet hip width apart or greater,
knees slightly bend, raising one arm and leaning to one side bringing the
extended raised arm over the head. Support the torso by resting your other
hand on your thigh. Repeat on the other side. Do not lean forwards or backwards.
Do not lock the knee joints.
Tricep (Upper arm) Keeping the back straight, reach up with
one arm and drop the hand between the shoulder blades. Then with the other
hand gently press above or below the left elbow, then repeat with your other
arm. Feet hip width apart, knees inline with feet and slightly bent. Do not
hyperextend the spine.
Deltoids ( Shoulder) Maintaining a neutral spine, adduct
one arm across the chest, supporting with your other hand and keeping the
shoulders low. Repeat on the other side. Feet about hip width apart, knees
inline with feet and slightly bent.
Do not apply pressure to the elbow joint.
Pectorals (Chest) Including Anterior Deltoids. Place hands
on the rear of your hips while drawing your elbows together behind your back.
Feet about hip width apart, knees inline with feet and slightly bent. Looking
forward.
Gluteus Maximus (Buttocks) Support yourself by holding onto
a wall. Place one ankle over the opposing knee. Bend the supporting knee into
a squatting position. Repeat on the other side. Supporting yourself with a
wall if required. Keeping a firm, strong balanced base.
Adductors (Groin) Take feet wide apart. Bend at knees and hips into
a wide squatting position. Rest arms on thighs. Do not allow knees to come
forward over toes.
Quadriceps (Front of thigh) Standing upright with neutral
spine, supporting yourself with your hand against a wall, flex at the knee
of one leg. Draw the heel back towards your bottom. Repeat on the other side.
Keep the knees together and not locking the supporting knee joint.
Hamstrings (Back of thigh) Bend one leg and extend the other.
Lean forward and keep the extended leg straight. Place your hands on the bent
leg for support. Repeat on the other side. Do not hyperextend the extended
leg. Ensure body alignment throughout the stretch.
Gastrocnemius (Calf) Extend one leg behind you and while
placing both hands against a wall, flex the front knee. Keep both feet pointing
forward, push the heel down on the extended leg to feel the calf stretch.
Repeat on the other side. Ensure feet are hip width apart for stability. Ensure
the knee does not go over the front toes.
Maintenance Stretches are done between 20 to 30 seconds each. Always do these after the main exercise as part of your Cool Down process.
Developmental Sretches: To develop the stretch, wait until the muscle group relax, then breathe in and on the outward breath, take the stretch a bit further for at least another 10 seconds. The whole stretch should last the full 30 seconds plus.
Trapezius (Upper back) Take a comfortable seated position. Interlink hands and reach out until you fell the stretch across the top of you back.
Latissimus Dorsi (Back) Do while sitting with crossed legs,
raising one arm and leaning to one side bringing the extended raised arm over
the head. Support the torso by resting your other hand on your thigh. Repeat
on the other side.
Tricep (Upper arm) Take a comfortable seat position. Keeping
the back straight, reach up with one arm and drop the hand between the shoulder
blades. Then with the other hand gently press above or below the left elbow,
then repeat with your other arm.
Deltoids ( Shoulder) Take a comfortable seat position and
while maintaining a neutral spine, adduct one arm across the chest, supporting
with your other hand and keeping the shoulders low
Pectoraels (Chest) Take a comfortable seat position with legs crossed. Place
hands on the rear of your hips while drawing your elbows together behind your
back.
Gluteus Maximus (Buttocks) Take a lying position. Bend one leg 90 degrees and place the ankle over the opposing thigh, while taking one hand between the legs and the other hand outside and grasping the same thigh. Pull the leg towards the body. Repeat on the other side.
Adductors (Groin) Do in a seated position with the soles
of your feet drawn together and gently press down the thighs with your arms.
Back upright in a neutral spine position. Repeat on the other side
Quadriceps (Front of thigh) Lying in the prone position (face
down). Flex at the knee of one leg. Using your hand draw the heel back towards
your bottom. Support your head by facing your face on the other hand. Repeat
on the other side.
Hamstrings (Back of thigh) While remaining on the floor, bend one leg so it is touch the opposing thigh and extend the other leg. Lean forward and keep the extended leg straight. Repeat on the other side.
Contact:
lindarusby@lindarusby.co.uk
Tel: 01903 751106
Sompting, Lancing, West Sussex, UK
Training and Qualifications
Personal Training & Advanced Instruction Reps Level 4
Low Back Pain
Gym Instruction NVQ Level 2
Nutrition For Sport & Exercise
GP & Exercise Referral Reps Level 3
Mat Pilates Fundamentals OCR Level 2
Circuit Training
Torso Training & Core Stability
Psychology Of Behaviour Change
INWA Nordic Walking Instructor
