Stretching - Shoulders, Biceps, Triceps, Calves and Glutes

Introduction to Stretching
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Shoulders

1. Grab onto a bar behind you and lean forward like the chest stretch. Stand or sit with your back to a horizontal bar (a bench press bar setup works well for this stretch as does a Smith machine bar).

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.
Vary the grip between pronated and supinated (palms-up and palms-down) and repeat.

2. Pull your arm straight across in front of your chest and push it into your chest with your other arm. This stretch can be done either standing or seated.

3. One comment about shoulder flexibility: don’t worry if you don't have a great deal of shoulder flexibility. The shoulder joint relies on muscular support for stability. If your shoulders are too flexible, they will be unstable and more susceptible to injury.

Biceps

1. Place your hands on a low bar so that your fingers are pointing back towards your body and only your fingers are on the bar. Lean forward and down. Try to push your elbows forward at the same time.

This is also a good forearm stretch.
If you do it one arm at a time, push forward on the back of your elbow with the other hand.

2. Put one hand on a wall or pole with your arm straight out to the side, then rotate your body away from your arm like in the chest stretch. Bend your wrist back to stretch the biceps.

Triceps

1. Raise one arm overhead then bend it down at the elbow as though trying to scratch your back. Use your other arm to push your stretching arm backwards slightly.

Be careful with this stretch not to pull your upper arm past vertical behind the head to the other side. This overstretches the shoulder joint

2. Put your hands on a medium or low bar, palms down. Push your head underneath the bar and stretch the triceps. Push forward with your feet to get more stretch. Keep your elbows in tight to your head.

Calves

1. Stand on one foot on a wood block or other raised surface (the calf machine is good or if you are at home, a phone book or a stair edge will work). Rest all your weight on the one foot in the stretch position. Keep your knee as far back and locked out as possible (you may wish to push on it with your hand or with your other leg crossed over in front). Put some weight on the calf machine and use that for a better stretch.

This stretch can also be done with both feet simultaneously on a standing calf machine or seated calf machine. If you are doing it one foot at a time, you may wish to hook the toes of the other foot underneath the footrest and pull down. This will add some downward resistance to the stretch, increasing it's effectiveness.

2. To increase the effectiveness of the first stretch, bend completely over at the waist. Keep your knee back and rock your body back somewhat, sticking your butt out (hold onto something solid in front of you for balance).

3. To stretch the anterior tibialis, dig your toe into the ground then lean your leg forward, keeping your toe in place.

4. Sit on the floor or a bench. Loop a towel around your forefoot and grasp the ends. Keep your leg straight and pull back.

Glutes

1. Lie on your back on the floor with your knees bent 90 degrees. Put one foot across your other knee. If you were in a sitting position, you would be almost crossing your legs. Use your bottom leg to push up and back.

Stretches for the Back, Chest, Quadriceps, Hamstrings and Groin

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