Workout Directory
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| Body Part : Stretches | |||||||||||||||
| Exercise : Chest Stretch | |||||||||||||||
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Instructions
Stand with your hands grasping the end of a bar. Slowly turn away from the bar while still holding onto it. Keep turning until you feel a stretch in your chest. Hold for 20-30 seconds. Then repeat with the other hand. |
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| Exercise : Shoulder Stretch | |||||||||||||||
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Instructions
Extend arm in front of you. Then place other hand near your elbow on the arm extended. Slowly pull the arm across your chest until you feel a stretch. Hold the stretch for about 20-30 seconds and then repeat with other arm. |
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| Exercise : Bicep Stretch | |||||||||||||||
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Instructions
Outstretch your arm and place fingertips on bar. Slowly move your palm towards the bar while your fingertips are still touching. Think of this stretch as if you are hyper extending your elbow. Hold the stretch for 20-30 seconds then repeat with the other arm. |
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| Exercise : Tricep Stretch | |||||||||||||||
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Instructions
Bend arm and place it up in the air above your head. Grab your elbow with the other hand and pull it towards the mid line of your body. Hold stretch for 20-30 seconds then repeat with other arm. |
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| Exercise : Back Stretch Using Bar | |||||||||||||||
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Instructions
Grasp bar with both hands above head. Now, pull down with your back and body until you feel a stretch in the sides of your back. Hold position for 20-30 seconds. |
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| Exercise : Standing Lat Stretch | |||||||||||||||
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Instructions
Raise either arm above head in a "C" like shape. Now twist to the side until you feel a stretch. Hold for 20-30 seconds then repeat with other arm. |
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| Exercise : Hamstring Stretch on Floor | |||||||||||||||
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Instructions
Lay on the floor as shown in the photograph. Lean forward and use your hand to reach towards your toes. Hold position for 20-30 seconds then repeat with opposite leg. |
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| Exercise : Standing Hamstring Stretch | |||||||||||||||
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Instructions
Place heel of foot on an elevated surface as shown below. Reach out with hand and bend over so as to reach towards your toes. Hold stretch for 20-30 seconds then repeat with opposite leg. |
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| Exercise : Quad Stretch | |||||||||||||||
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Instructions
Bend one leg and place it behind you like shown in the photograph. Take hand and place on foot and pull towards your glutes. Hold position for 20-30 seconds then repeat with opposite leg. |
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| Exercise : Glute Stretch | |||||||||||||||
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Instructions
Place leg out in front you like shown in the photograph. Depending on your flexibility you may need to increase or decrease the distance you place your foot. Now, lean over with your body towards your foot until you feel a stretch in the back of your leg and your glute. Hold for 20-30 seconds then repeat with opposite leg. |
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| Exercise : Calf Stretch | |||||||||||||||
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Instructions
Place feet like shown in the photograph. The leg behind you will be the one that will be stretched. Make sure heel stays on the floor. Next, lean forward until you feel a stretch in your calf. Hold position for 20-30 seconds then repeat with opposite leg. |
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| Exercise : Forearm Stretch | |||||||||||||||
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Instructions
Stand with hands clasped together and then slowly extend hands as shown in the photo. Hold position for 20-30 seconds. |
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| Exercise : Low Back Stretch | |||||||||||||||
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Instructions
get on all fours and slowly tilt your lower back up while lowering your head. Then tilt your lower back down while moving your head up. hold each position for about 10 seconds. |
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