Back
Stretches
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1.
Hold
onto a rail, pole, bar, etc., with one
hand. Rotate your body inwards towards
that hand then allow your weight to fall
backwards.
- You can
adjust where the stretch affects in
your back by standing more upright or
bending over more.
- Staying
more upright will target the upper/middle
back while leaning over will hit the
lower side and back area.
2.
Grab onto something solid with one hand
(e.g. a pole or railing or bar). Put the
same side foot or the opposing foot on
the pole below your hand, then push backward
with your leg as though trying to pull
your arm out of the socket. Hold on tight
and maintain tension in the shoulder.
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3. Hold onto something in front of you.
Bend over at the waist (about 90 degrees) and
stretch downward, keeping your arm straight
and your hands on the solid surface.
4.
Be careful of twisting stretches in the lower
back area. If you do them, go slow and
DO NOT force it. This is a very sensitive
position for the lower back and severe injury
can result.
Chest
Stretches
1.
Stand beside
a vertical pole or wall with your arm straight
out to the side and holding on. Bend your elbow
slightly then rotate your body away from your
hand. Keep your shoulder back and your chest
puffed out.
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2.
Stand or sit with your back to a horizontal
bar (a bench press bar setup works well
for this stretch). Grasp the bar behind
your back, just outside shoulder-width
grip with palms down and fingers pointing
back, then push forward allowing your
shoulders and chest to stretch back.
- As you
are doing this stretch try and look
up, raising your head and push forward
hard.
- Vary
the grip between pronated and supinated
(palms up and palms down) and repeat.
- When
doing this one, keep your mouth closed
to get a better stretch on the upper
chest (it sounds strange but it works).
Keeping your mouth closed transfers
more stretch through the neck and down
to the upper chest.
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3.
Hold
two high pulleys, bend over and rotate your
shoulders so your arms are behind your back.
Try going down on your knees. This is similar
to having somebody try to force your elbows
behind your back. This also gives you a bicep
and shoulder stretch.
Quadricep
Stretches
1.
Kneel on the floor on one knee then lean back
somewhat, pushing your stretching-side hip forward
and leaning your upper body back. You should
feel it from your hip flexors right down to
your lower quads.
- To vary the
stretch a little, laterally rotate your back
foot (out to the side) so your heel points
out to the side more.
- You should
keep your back leg up on the toes to increase
the stretch on the quads.
2.
Do not do
the traditional grab the foot behind the body
stretch for quads. This can hyperextend the
knee. Instead, rest the top of one foot on a
bench or railing or anything a few feet off
the ground and lunge forward and down, keeping
your torso vertical. Maintain tension in the
quads and don’t lean back. This is a safer and
easier way to stretch the same muscle.
Hamstring and Groin Stretches
1.
Touch
your toes from a standing position. Keep your
knees slightly bent to prevent lower back strain.
Try crossing your feet as well.
2.
Put
your foot up on a bench or raised surface that
you are standing in front of (the Smith machine
bar works well for this because it is adjustable
in height). Lean over and try to touch or grab
your foot.
- This can be
done to the side or straight forward.
- To get a bit
of extra stretch in the calves, hook your
toes back towards your body.
3.
Do the splits out to the sides to stretch out
your groin. Rest your arms on a bench or chair
so you can pull yourself up easily. Try to completely
relax your quads while doing this.
4.
Lying flat of the ground or standing, pull one
leg up into your chest to stretch out the hamstrings
and glutes. Hold underneath the back of the
thigh, not over the top of the knee to prevent
knee hyperextension.
