STRETCHING TRAINING

 

It is very easy to get an injury while stretching. Read the instructions and remember to stretch and not to over do.



NECK AND BACK:

Elephant Exercise

Starting position: Standing, place your feet slightly apart, bend your body forward, and touch your hands to your feet.

Exercise: 5 REPEATITIONS

  • Make a few steps forward holding your feet.
  • Make approx. 5-10 steps, and return to the starting position.

Side bends in straddle

Starting position: Sit in a straddle position, place your hands up.

Exercise: 20 REPEATITIONS

  • Bend yourself to the right leg, then to the middle and then to the left leg, and then return to the starting position.

*This exercise also allows for stretching the biceps femoris muscle.

Shoulder girdle stretch

Starting position: Standing, place your feet slightly apart.

Exercise: 10 REPEATITIONS FOR EACH HAND

  • Straighten out your hand in front of you and parallel to the floor.
  • Grab the elbow of the straightened hand with the other hand’s undercling.
  • Pull the straightened hand toward yourself (it must remain parallel to the floor).
  • Change hands.

CHEST:

Abdomen stretch

Starting position: Lie down on your stomach, legs straight, bend your arms at the elbows and keep them within shoulder width and level.

Exercise: 10 REPEATITIONS

  • Straighten your hands and simultaneously bend your head and spine backwards.

*This exercise allows for stretching the abdominal muscles.

Stretching with support

Starting position: Standing, place your feet slightly apart (next to the door frame or a stable piece of furniture), straighten one hand and block it within at 90 degrees angle.

Exercise: 10 REPEATITIONS FOR EACH SIDE

  • Perform slow body turns in the direction opposite to the support (hold for 3 seconds).
  • Change sides.

THIGHS:

Biceps femoris muscle

Forward bends

Starting position: Sit with your legs straight out with feet together, toes facing up.

Exercise: 10 REPEATITIONS

Bend your body forward, straighten your arms towards your feet (hold for 5-10 seconds), return to the starting position.

Quadriceps femoris muscle

Legs stretch

Starting position: Stand on one leg (best with support), other leg bent at the knee.

Exercise: 10 REPEATITIONS FOR EACH LEG

  • Grab an ankle with one hand and pull the leg up toward yourself as much as possible
  • Change legs (left leg – left hand, right leg – right hand).

*If, during the exercise, you grab the tip of your foot instead of the ankle, the exercise will allow you to stretch the tibial muscle as well.

Forward stride

Starting position: Stand in a stride position, one knee bent facing forward, body straight, slightly bent forward.

Exercise: 20 REPEATITIONS

  • Squat to one knee, then to the other knee.

Inner side of the thighs

Stride squats

Starting position: Stand in a wide stride standing position, bent forward slightly.

Exercise: 20 REPEATITIONS

  • Squat to the sides on one knee, then on the other knee.

Butterfly

Starting position: Position your legs “butterfly style” (feet are touching, legs bent at knees), your hands on the inner side of your thighs.

Exercise: 30 REPEATITIONS

  • Press your knees against the floor with your hands and hold on for 5-10 seconds.

CALVES:

Stretching calves

You will need a stair or a step for this exercise.

Starting position: Hold on to a steady support or handrail.

Exercise: 20 REPEATITIONS FOR EACH LEG

  • Deepen the bend of each calf using the heel.

FOREARMS:

Forearms stretch

Starting position: Standing, place your feet slightly apart.

Exercise: 20 REPEATITIONS

  • Hold out the straightened hand with the palm upwards.
  • Grab the fingers of the straightened hand and pull them down, pushing the hand forward at the same time.
  • Change hands.