Stretching Training
Stretching Training

How to stretch

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.
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