General stretches

Why do we need to stretch?

For the human body to have optimum performance, it is essential to have a full and free range of motion inall of the joints. Stretching is an essential component of reaching and maintaining this level of function withinthe body. The soft tissue structures of the body (muscles, ligaments, fascia etc.) all require regular stretchingto maintain optimal function. This stretching can occur through our normal daily activities or through specifiedstretching routines.Unfortunately, the modern lifestyle (e.g. sitting at a desk all day, inactivity etc.) tends to lead to imbalancesin tension through the body. The majority of people need to specifically address these imbalances in orderto maintain optimal movement of their body. If these altered tensions are not addressed, simple activitiesthat were once easy to do (i.e. putting on your shoes) can become difficult. When a person has to altertheir life to accommodate for these imbalances in tension, further tensions will arise and the situation canspiral out of control. Once an individual finds themselves in this position a lot of life’s ‘normal’ activities canbecome tiring as they find themselves continually working against their own internal resistance.Stretching does not have to require a huge time commitment but it can have a huge impact! Here are a fewof the benefits that you can expect from a regular stretching program:• Reduced muscle tension• Increased range of movement in the joints• Enhanced muscular coordination• Increased circulation of the blood to various parts of the body• Increased energy levels• Increased balance and spatial awarenessEveryone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your dailyroutine whether you engage in vigorous exercise or not. Below are some simple stretches that you can dopost workout, while watching TV or perhaps before getting ready for bed.Some key points for you to remember when stretching;• Stretching is meant to reduce tension so don’t hold your breath as this increases tension• Only take your muscle to a position that you can still remain relaxed in• Hold each position for 20-30 seconds• If the stretch becomes easy take yourself deeper into the movement• Always stretch both sides of the body• Stay well hydratedGood luck and remember, be good to your muscles and they will be good to you!!
CALF STRETCHStand about three feet from a wall, feet at shoulderwidth and flat on the ground. With straight arms placeyour hands on the wall for support. Move one footbackward and push your weight back through the heelwhile bending your front leg slightly. You should feel astretch up the back part of your lower leg.
ACHILLES STRETCHCrouch down on one foot with your heel placed next tothe opposite knee which is on the ground. Drop yourbody weight down through your heel by moving yourbuttock backwards and downwards. You should feel thestretch in the achilles (lower region behind the ankle) ofthe leg that has the heel on the ground.
HAMSTRING STRETCHStart by sitting on the floor with one leg out in front andthe other bent so the sole of your foot is touching theinner part of your out stretched leg. With your armsstretched out in front bend forward from the waist andattempt to touch your toes. If you can’t reach your toesstart by touching your shin and gradually work your wayout to your foot over time.
INNER THIGH STRETCHSit on the floor and bend both legs so that the soles ofyour feet are touching each other in front of you. Holdyour legs just above the ankles and draw them towardsyour body whilst at the same time pushing your kneesdown towards the floor with your elbows.
ALTERNATE INNER THIGH STRETCHLay on the floor and bend both legs up towards yourchest. Hold your legs just below the knees and drawthem outward until you can feel the stretch on the insideof your thigh.
QUADRICEP STRETCHStand about three feet from a wall, feet at shoulderwidth and flat on the ground. Put one hand on the walland then bend one leg up towards your buttock holdingonto it with your other hand. You should feel the stretchup the front of your thigh.QUADRICEP
.QUADRICEP STRETCH 2Stand in front a couch, seat or an ottoman against awall. Lift one leg up and place your knee in the cornerbetween the back support and the part you sit on. Haveyour foot resting up on the back support or wall. Gentlymove your body weight forward whilst keeping yourtorso up straight. You should feel the stretch in the upperaspect of the front of your thigh.
HIP FLEXOR STRETCHKneeling on the ground move one foot out in front of theother. Keeping your torso up straight gently move yourbodyweight forward until you feel a stretch in the groin/upper part of your back leg.
Calf Stretch - Lunge to Wall - Bent Knee (Soleus) •Split stance, hands on wall•Keep back leg knee bent•Drag back knee towards the floor•Push torso & hips towards the wall
GLUTEAL STRETCHKneeling on the ground move one leg forward androtate it so that the outside of your ankle is laying on theground and your leg is making a V shape. Gently moveyour body weight down through your buttock so youfeel a stretch in the gluteal of the front leg.
SIDE STRETCHStand up tall, lift your arms in the air and grab on to oneof your wrists. Gently bend your body to one side untilyou can feel the stretch from your arm all the way downthe side of your torso.
OUTER HIP (TFL) STRETCHStand about half a metre from the wall with your bodyside on to the wall. Place the closest hand up on the walland keep your elbow bent and pointed towards thefloor. Bring the leg furthest from the wall across the frontof your other leg, place your hand on your hip andpush your pelvis towards the wall. You should feel astretch in the outside region of the hip closest to the wall
CHEST STRETCHStand facing towards and about 1 metre away from adoorway or the corner of a room. Bring your arms out sothat they are level with your shoulders and place yourhands on the door frame or wall. Gently lean in untilyou feel a stretch across the front of your shoulders andinto your chest.
LAT STRETCHStand next to an open door, pole or ledge. Grab ontothe door jams/pole or ledge with both hands and moveyour body and hips backwards until you feel a stretch inyour outer shoulder blade region.
OUTER SHOULDER STRETCHStanding or sitting bring one arm across the front of yourbody and grab onto it with your other arm. Pull your armfurther across your body so you can feel a stretch in theshoulder region.
UPPER TRAP STRETCHStanding or sitting place one hand underneath thebuttock on the same side. With your other hand reachacross and grab onto the opposite side of your head.Gently pull your head away from the anchored arm untilyou feel a stretch down the side of your neck
LEVATOR SCAPULAE STRETCHStanding or sitting place one hand underneath thebuttock on the same side. Turn your head as far as youcan to one side and with your other hand reach overand grab onto the back of your head. Gently pull yourhead away from the anchored arm so that your noseapproximates your armpit. You should feel a stretchdown the back of your neck.