Total Body Stretch-1
by Paige Waehner, Exercise Guide on About.com
This total body stretch workout offers basic exercises to build flexibility in the chest, shoulders, back, arms and legs. Try these exercises after a workout or anytime throughout the day for flexibility and relaxation.
Precautions - See your doctor if you have any medical conditions, illnesses or injuries
Equipment Needed - A chair, ball or bench
How To:
by Paige Waehner, Exercise Guide on About.com
This total body stretch workout offers basic exercises to build flexibility in the chest, shoulders, back, arms and legs. Try these exercises after a workout or anytime throughout the day for flexibility and relaxation.
Precautions - See your doctor if you have any medical conditions, illnesses or injuries
Equipment Needed - A chair, ball or bench
How To:
- Begin with a 5-10 minute warm up of light cardio (walking in place, etc.)
- Hold each stretch for 10-30 seconds and repeat for 1-3 times.
- Perform these stretches after a workout for best results
- Avoid any exercises that cause pain or discomfort
Quad Stretch
Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. Squeeze your hips forward for a deeper stretch. Switch sides
Hamstring Stretch
Extend your left foot forward, foot flexed and bend from the hips, as if you are about to sit back into a comfy chair, keeping the back flat. Lower down until you feel a stretch in the back of the leg. Repeat on the other side.
Chest & Shoulder Stretch
Sit or stand and clasp your hands together behind your back, arms straight. With shoulders down & back, lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest.
Upper Back Stretch
Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back.
Biceps Stretch
Take your arms out to the sides, slightly behind you, with the thumbs up (as in The Fonz). Rotate your thumbs down and back until they are pointing to the back wall to stretch the biceps.
Shoulder Stretch
Take right arm straight across your chest and rest the right elbow inside the left inside elbow area, gently pulling on the right arm down/back to deepen the stretch in the shoulders. Switch sides.
Side Stretch
Sitting or standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Switch sides and repeat. Think about reaching up and away from the body...lifting the rib cage up at the same time.
Triceps Stretch
Bend the left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Switch sides and repeat. Think about walking your fingertips down the back between the shoulder blades.
Total Body Stretch 2
Do each stretch at least one time and hold for 15-30 seconds:
Hip/Hamstring Stretch
Cross left foot over right lower thigh. Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed. Switch Legs
Kneeling Hamstring Stretch
From lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs. You can also do this from a standing position, sitting back into the hips.
Lunge Stretch
In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.
Chest Stretch using the Ball
Lie face up on the ball and roll down until your back, head and neck are fully supported. Relax your hips and let your arms fall out to the sides for a relaxing chest stretch. Hold for 3-5 breaths and repeat as many times as you like.
Back/Shoulder Stretch
With legs wide, place hands on ball and roll it out, pressing your chest towards the floor to stretch the back and hamstrings. You'll also feel a good stretch in the upper shoulders. Hold for 5 breaths.