Full Body Stretch
bobbibrimhallswanson
Posts: 11
will do this every day after you exercise....
Full Body Stretch
Hold these stretches or do these movements for a least 15-20 sec each
Arm/ Shoulder Circles- Rotate your shoulder slowly in big circles forward and reverse for 15 seconds each direction and as if you were swimming the backstroke and front crawl stroke.
Chest/ Shoulder/ Upper Back Stretch- Grab onto pole or wall and twist opposite of your arm until you feel the stretch in your chest and shoulder connection. Repeat with the other arm, Option tow the swimmer stretch; If you can grab your hands behind your back and pull your shoulders back standing upright with chest out. Then role the shoulders forward and take chin to chest.
Arm Shoulder Stretch- Grab arm with opposite arm and pull it across the body Stretching the rear shoulder and upperback. Rotate hands with thumbs down.
Shoulder Rotations: This movement helps warm up the rotator cuff of the shoulder joint and is a great one to do if you are about to throw a ball or just need to work on full range of motion of the shoulder
TORSO TWISTS; Stay in the same position but now twist to the left and right try to keep your hips facing forward.
TRICEPS INTO BACK STRETCH- Place both arms over and behind your head. Grab your right elbow with your left hand and pull your elbow toward your opposite shoulder. Lean with the pull. Repeat with the other arm.
ABDOMINAL STRETCH- Lie on your stomach. Push yourself up to your elbows. Slowly lift your head and shoulders and look up at the sky or ceiling. Hold for 15 seconds and repeat two time.
LOWER BACK STRETCH #1- (Cat Stretch)- Get on all fours and bow your back. Try to take your head as close to your shoulders as possible. Put your chin to your chest and hold for 10 seconds.
LOWER BACK STRETCH #2- Lie on your left side. Place your top leg in front of you. Slowly twist your torso until your shoulders touch the floor. Hold for 15 seconds and repeat on the right side.
HIP/ OUTER THIGH STRETCH- Sit down with your left leg crossed over your right leg. Grab the left leg with both hands around the thigh/ shin (with leg bent) and pull toward your chest/ then twist. Repeat with the other leg.
CALF STRETCH INTO ACHILLES TENDON STRETCH- Stand with one foot 2-3 feet in front of the other. With both feet pointing in the same direction as you are facing. put most of your body weight on your leg that is behind you - stretching the calf muscle. Now bend the rear knee slightly. You should now feel the stretch in your heel. This stretch helps prevent. Achilles tendonitis, a severe injury that will sideline most people for about 4-6 weeks.
DOWN DOG POSE- Stretch the back of the legs and lowerback with the relaxing yoga pose. Hold for 15-30 seconds. Try to keep your heels on the floor.
HAMSTRING STRETCH- From the standing or sitting position bend forward at the waist and touch your toes. Keep your back straight and slightly bend your knees. You should feel this stretching the back of your thighs.
THIGH STRETCH STANDING- Standing bend your knee and grab your foot at the ankle. Pull your heel to your butt and push your hips forward. Squeeze your butt cheeks together keep your knees close together. Hold for 10-15 seconds and repeat with other leg. (You can hold onto something for balance if you need to or you can lie down on your hip and perform this stretch)
TENDER SHIN EXERCISES- If you get shin splints from running or walking. Here are two great exercises to build your shins. Stand on your heels for 10-15 seconds. Repeat a few times and even throughout the day to build your shins. Prior to walking and running. do the foot flex/ stretch exercise 30-40 times each leg.
Full Body Stretch
Hold these stretches or do these movements for a least 15-20 sec each
Arm/ Shoulder Circles- Rotate your shoulder slowly in big circles forward and reverse for 15 seconds each direction and as if you were swimming the backstroke and front crawl stroke.
Chest/ Shoulder/ Upper Back Stretch- Grab onto pole or wall and twist opposite of your arm until you feel the stretch in your chest and shoulder connection. Repeat with the other arm, Option tow the swimmer stretch; If you can grab your hands behind your back and pull your shoulders back standing upright with chest out. Then role the shoulders forward and take chin to chest.
Arm Shoulder Stretch- Grab arm with opposite arm and pull it across the body Stretching the rear shoulder and upperback. Rotate hands with thumbs down.
Shoulder Rotations: This movement helps warm up the rotator cuff of the shoulder joint and is a great one to do if you are about to throw a ball or just need to work on full range of motion of the shoulder
TORSO TWISTS; Stay in the same position but now twist to the left and right try to keep your hips facing forward.
TRICEPS INTO BACK STRETCH- Place both arms over and behind your head. Grab your right elbow with your left hand and pull your elbow toward your opposite shoulder. Lean with the pull. Repeat with the other arm.
ABDOMINAL STRETCH- Lie on your stomach. Push yourself up to your elbows. Slowly lift your head and shoulders and look up at the sky or ceiling. Hold for 15 seconds and repeat two time.
LOWER BACK STRETCH #1- (Cat Stretch)- Get on all fours and bow your back. Try to take your head as close to your shoulders as possible. Put your chin to your chest and hold for 10 seconds.
LOWER BACK STRETCH #2- Lie on your left side. Place your top leg in front of you. Slowly twist your torso until your shoulders touch the floor. Hold for 15 seconds and repeat on the right side.
HIP/ OUTER THIGH STRETCH- Sit down with your left leg crossed over your right leg. Grab the left leg with both hands around the thigh/ shin (with leg bent) and pull toward your chest/ then twist. Repeat with the other leg.
CALF STRETCH INTO ACHILLES TENDON STRETCH- Stand with one foot 2-3 feet in front of the other. With both feet pointing in the same direction as you are facing. put most of your body weight on your leg that is behind you - stretching the calf muscle. Now bend the rear knee slightly. You should now feel the stretch in your heel. This stretch helps prevent. Achilles tendonitis, a severe injury that will sideline most people for about 4-6 weeks.
DOWN DOG POSE- Stretch the back of the legs and lowerback with the relaxing yoga pose. Hold for 15-30 seconds. Try to keep your heels on the floor.
HAMSTRING STRETCH- From the standing or sitting position bend forward at the waist and touch your toes. Keep your back straight and slightly bend your knees. You should feel this stretching the back of your thighs.
THIGH STRETCH STANDING- Standing bend your knee and grab your foot at the ankle. Pull your heel to your butt and push your hips forward. Squeeze your butt cheeks together keep your knees close together. Hold for 10-15 seconds and repeat with other leg. (You can hold onto something for balance if you need to or you can lie down on your hip and perform this stretch)
TENDER SHIN EXERCISES- If you get shin splints from running or walking. Here are two great exercises to build your shins. Stand on your heels for 10-15 seconds. Repeat a few times and even throughout the day to build your shins. Prior to walking and running. do the foot flex/ stretch exercise 30-40 times each leg.
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Replies
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Could you possibly put a better description for the shins please. I am not sure what I am supposed to be doing?0
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Sit down and put your feet flat on the floor. Raise the front of your foot up until your foot is resting only on the heel. Go as far as you can comfortably, you should feel a stretch in your shin. Do it standing up, maybe one foot at a time if you're clumsy.0
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put your butt against the wall. and lean back on your heels... Bring your toes in the air.... remember when you were a little kids and you would walk around on your heels... that's how you do it... Or in stead of walking on your tip toes walk on your heels.... Hope it helped... Tried to post a pic but it wouldn't let me... Need anything else please let me know...0
