FITNESS GURU · BETTER BODIES FITNESS CONSULTANTS
STRETCHING before and after a workout can be very beneficial. If done before a training session it will warm-up the muscle and allows proper blood flow. If done at the end of a training session it can help you from getting sore the next day. Listed below are some stretches that you may wish to incorporate into your everyday training routine.
Look straight ahead, the slowly bring your chin down to touch your chest. Repeat this process 3-4 times. Turn your head slowly to the right and look over your right shoulder, keeping the rest of your body still. Repeat this in the opposite direction. Repeat exercise 3-4 times.
Stand in a comfortable position with your feet shoulder-width apart. Lift your shoulders straight up toward your head and back down. Relax. Repeat exercise 3-4 times.
Stand in a comfortable position with your feet shoulder width apart. Extend your left arm over your head and bend at the waist to the right. Hold for 10-15 seconds. Repeat this process with the right arm over your head and bending to the left. Repeat exercise 4 times to each side.
Stand in a comfortable position and grasp your left elbow with your right hand. Gently pull your left arm straight across your body. Hold for 10-15 seconds. Switch arms and repeat process in the other direction. Repeat exercise 3-4 times.
LOW BACK STRETCH
Lie flat on your back, bending your knees and keep your feet flat on the floor. With both hands, grasp back of left thigh and hug the left knee toward you as far as you can. Hold for 10-15 seconds. Repeat with the right knee. Repeat exercise 3-4 times.
Sit with your back straight and the soles off your feet together and as close to you as possible. Grasp your ankles and press downward with your elbows on your knees. Hold for 10-15 seconds. Repeat exercise 3-4 times.
With your hands against the wall, stand as far away as possible. Bend one knee forward, holding opposite leg straight. Hold position, feeling the stretch throughout the back of the leg and calf. Repeat with the other leg. Repeat process 3-4 times.
With you feet shoulder-width apart and knees slightly apart, take a half step forward. Shift your weight onto back leg, keeping the knee bent, and flex forward foot up. Lean forward with a flat back of the forward thigh. Hold for 10-15 seconds and then repeat with other leg. Repeat exercise 3-4 times.
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