Flexibility
Flexibility Training: Hold each stretch for 10 to 30 seconds to a position of mild discomfort and repeat each stretch 3 to 40 times. Flexibility training should be done before each workout.
Shoulder
Stretch
Interlock your fingers and reach above
your head. Your lower back should be flat or slightly arched inwards. You can perform this exercise sitting or
standing.
Triceps
Stretch
Place your left hand behind your head and reach as far down your back as
possible. With your right hand grasp your left elbow and gently pull it
behind the back of your head. You can perform this exercise sitting or
standing. Repeat for the other arm.
Chest stretch
Clasp your hands behind your back. Gently straighten your elbows and
raise your arms as high as comfortably possible. You can perform
this exercise sitting or standing.
Lower
back Stretch
Lying flat on your back place the sole of your right foot on your left
thigh. Grasp your right knee with your left hand and gently roll it to the
left. Try to get your knee as close to the floor as possible without your right shoulder leaving the floor.
Groin Stretch
Stand with your feet about 2 meters apart, toes pointing forward. Gradually
shift all your weight to your right leg by bending your right knee. Your
left leg stays straight. Place both your hands on your right knee for
support. You can increase the starting distance between your feet for a
greater stretch.
Groin Stretch 2
Sit down and place the soles of your feet together. Clasp your ankles with
your hands so that your elbows rest on your knees. Gently push your knees
down with your elbows until your fell the stretch.
Quadriceps Stretch
Standing upright hold onto a support with one hand (i.e. a chair) for
balance. With your other hand clasp your ankle and pull your heel into your
butt. Repeat for the other leg.
Hamstring
Stretch
Sitting down, stretch your legs out in front of you while keeping your back
flat and upright. Bend your left leg keeping your left foot flat on the
floor. Slowly reach forward and try to touch your right toe with both hands.
Bend from your waist keeping your lower back flat and your head up. Repeat
for the other leg.
Calf
Stretch
Stand arms length away from a wall and with feet shoulder width apart. Place
your right foot about 2 feet in front of your left. Keeping both heels flat
on the ground lean towards the wall by bending your right knee. Your left
leg should stay straight. Push gently against the wall for a deeper stretch.
Repeat for the left leg.
Achilles Stretch
This is exactly the same procedure as above except as you lean towards the
wall let both knees bend. Rather than leaning forward you should feel like
you are lowering yourself straight down. Remember to keep both heels flat on
the floor. Repeat for the other leg.
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