Full Body Stretching Exercises Pdf

When done in a slow and focused manner an extended stretching routine can be an excellent relaxation method and stress reducer. Stand with your feet hip-distance apart and your knees slightly bent.

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This exercise is a mild stretch for the back.

Full body stretching exercises pdf. Full Body Cool Down Static Stretching Series of static stretches to perform at the conclusion of a session. Assume a seated position on the floor with the legs crossed. Clasp one hand on top of your other hand.

Lateral Flexion Stretch 12. Lumbar Rotation Stretch Lower Body 10 minutes Follow stretches 15 through 25 in the image above hold for 30secs each. Front of hip and torso series Lift torso up.

Hold for 20-30 seconds. Heres a full-body stretching routine to try after a workout. A Interlace your fingers behind your back.

1 Ankle flexibility relaxation shin stretch 2 Lower calf Achilles tendon stretch 3 Upper calf stretch standing or leaning forward on the ground or against the wallfence STRETCHING EXERCISES Static Stretching Routine Standing Position FWC REFEREES. Stretching Flexibility 5 Stretching Flexibility NECK. Slowly raise yourself up raise your arms up and fully extend from the back.

Hip warm-up Stretch hips to the right. Stretch 3 Reverse Shoulder Stretch. Keep your arm parallel to the ground and pull your elbow towards your body.

Static Stretches stretching when the position is held for a given amount of. Sep 8 2018 - Explore Stephens board Full Body Stretching Routine on Pinterest. Please feel free to customize your programs as needed.

Thoracic Extension Stretch 11. TRAPEZIUS Tilt head to left side. Lumbar Extension and Abdominal Stretch 13.

If your hands dont touch hold on to a dish towel. Stretch hips to the left. With other hand pull.

Stretch 2 Reaching-up Shoulder StretchPlace one hand behind your back and then reach up between your shoulder blades. Place the hands on the knees then pull the body forward and. TYPES OF STRETCHES.

Rotate torso to the left. Repeat one or more times with each side. Gently bend your head forward.

See more ideas about excercise exercise body stretches. There are two types of stretches static and ballistic stretches. Lumbar Flexion Stretch 14.

Lean back and lift your butt up feel the stretch in your hip flexors and upper thigh. Lay on your back with legs extended straight. Repeat 2 to 4 times.

When putting together a full-body stretching routine aim to include at least one stretch for each major muscle group in your body in order to reap the most benefits. How to do the exercises Lower neck and upper back stretch 1. Keep the legs straight or relatively straight.

Breathe deeply and stretch the raised leg a little closer to the body on each exhale. Hold for 15 to 30 seconds. Feel a nice stretch in the lower back and ham-strings.

Lations and the stretches should be done using exhalations. Content provided through the contributions of. Breathe slowly and deepen the stretch.

Stretching may affect your mind as well as body. How to Pick a Program. Count 10 seconds as the torso folds forward then hold for 20 seconds.

Lower back Hamstring stretch Spread your legs while standing. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Hip flexor Stretch Sit on your shins and knees.

Kneel place the head on the floor feet together with the hands on the heels. Rotate torso to the right. Repeat with other leg.

With arms behind back use left hand to pull right arm over and down to the left. WRIST FLEXORS Stretch arm out in front with elbow straight and palm facing away. This is an important hip stretch for swimming with fins and flutterkicks.

Wrist Extensor Stretch 10. Bring your left knee towards your chest then guide it across your body to the right with help from your right hand placed outside of left knee. 13 2.

Gently pull the body back onto the heels until the stretch is felt and hold. Lean as low as your flexibility allows and hold for a second. Stretch your arms out in front of your body.

Gently reach out so that you feel your shoulder blades stretching away from each other. Stretching exercises routine - Forward hang arm and back stretch. Stand upright and clasp your hands together behind your back.

MY Chiropractic - Personalised Wellness. Do NOT relax and sit your butt on your heels bad for the knees. VAHVA FITNESS - FULL BODY MOBILITY ROUTINE BODY CURL 1.

Stretch your left arm out to the side and look towards your left hand.

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