Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position

Size: px

Start display at page:

Download "Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position"

Lorena Wade
5 years ago
Views:

STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain

Adopt a split stance in front of a wall with both feet facing forward Hands contact the wall at shoulder height with

throughout STRETCH: Standing soleus Adopt a split stance in front of wall with both knees bent Hands contact the wall

1 STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion STRETCH: Standing gastrocnemius Adopt a split stance in front of a wall with both feet facing forward Hands contact the wall at shoulder height with head upright and looking forward Drive forward through the hips to lever ankle into increased dorsiflexion Heel down throughout STRETCH: Standing soleus Adopt a split stance in front of wall with both knees bent Hands contact the wall at shoulder height with head upright and looking forward Drop bodyweight to lever the posterior ankle into increased dorsiflexion 1

STRETCH: Lying hamstring Adopt a supine position on an exercise mat Flex hip with opposite leg slightly flexed (so foot is fixed to the floor) Place

front leg almost straight (a little knee flexion is required) Flex at the hips while maintaining a neutral spine Flex until the stretch is felt

2 STRETCH: Lying hamstring Adopt a supine position on an exercise mat Flex hip with opposite leg slightly flexed (so foot is fixed to the floor) Place hands around upper leg Draw leg towards the body until a stretch is felt STRETCH: Standing hamstring Adopt a split stance with the back leg bent and front leg almost straight (a little knee flexion is required) Flex at the hips while maintaining a neutral spine Flex until the stretch is felt STRETCH: Lying glute Adopt a supine position on an exercise mat Flex knee and hip and place hands around the upper leg Draw leg into body to increase hip flexion 2

STRETCH: Lying glute Adopt a supine position on an exercise mat Flex both knees and hips to 90 Place the ankle of the stretching

STRETCH: Figure 4 Adopt a supine position on an exercise mat Flex a hip and knee to 90 and allow hip to fall over body Place one

towards the floor to feel a stretch STRETCH: Seated glute Adopt a seated position with legs crossed Lift top thigh up towards

3 STRETCH: Lying glute Adopt a supine position on an exercise mat Flex both knees and hips to 90 Place the ankle of the stretching side limb just above the opposite knee Place both hands around the non-involved thigh Draw leg towards chest to feel a stretch STRETCH: Figure 4 Adopt a supine position on an exercise mat Flex a hip and knee to 90 and allow hip to fall over body Place one hand on the involved leg, the opposite arm is flexed to 90 at shoulder height Rotate head towards flexed arm Ease involved knee towards the floor to feel a stretch STRETCH: Seated glute Adopt a seated position with legs crossed Lift top thigh up towards chest with opposite side arm Stretching side hand is in contact with floor for added support Draw leg towards chest to feel a stretch 3

STRETCH: Standing adductors Adopt a wide stance, greater than shoulder width Shift weight across to one side

Adopt a kneeling position on an exercise mat Position trunk horizontally to ground with both hands in

stretch STRETCH: Prone quadriceps Adopt a pronated position on an exercise mat Involved knee is flexed, but

4 STRETCH: Standing adductors Adopt a wide stance, greater than shoulder width Shift weight across to one side Place both hands on flexed leg Keep hips forward with both feet down throughout STRETCH: Kneeling adductors Adopt a kneeling position on an exercise mat Position trunk horizontally to ground with both hands in contact with floor Involved leg is abducted with heel in contact with floor Drop body downwards to feel a stretch STRETCH: Prone quadriceps Adopt a pronated position on an exercise mat Involved knee is flexed, but both knees together Same side holds onto the distal end of lower limb Draw lower leg towards buttock to feel a stretch 4

STRETCH: Standing quadriceps Stand upright Flex one knee keeping both knees together Same side arm

STRETCH: Kneeling hip flexor Adopt a kneeling stride stance Place both hands on front knee for support

a kneeling stride stance Rest a ball again forward leg side for support and place hand on top Opposite

5 STRETCH: Standing quadriceps Stand upright Flex one knee keeping both knees together Same side arm holds on to foot Push the hip forwards and draw the lower leg towards the buttock and feel a stretch STRETCH: Kneeling hip flexor Adopt a kneeling stride stance Place both hands on front knee for support Keeping the trunk upright push the hips forward to feel a stretch STRETCH: 3D Kneeling hip flexor Adopt a kneeling stride stance Rest a ball again forward leg side for support and place hand on top Opposite are is raised overhead Simultaneously push hip forward, side bend and rotate trunk backwards to feel a stretch 5

STRETCH: Sphinx Client lies pronated on an exercise mat with elbows under shoulders

Ball rectus abdominis Start by sitting on a ball Walk forward to roll down and

floor for support STRETCH: Box erector spinae Adopt an all four position with hands

6 STRETCH: Sphinx Client lies pronated on an exercise mat with elbows under shoulders Keeping the hips down raise the trunk up off the floor to feel a stretch STRETCH: Ball rectus abdominis Start by sitting on a ball Walk forward to roll down and mould the back over the ball to feel a stretch Arms overhead with hands touching floor for support STRETCH: Box erector spinae Adopt an all four position with hands under shoulders and knees under hips Lift lower back up towards ceiling to feel a stretch 6

STRETCH: Standing wall assisted latissimus dorsi Stand in front of a wall in a wide stance at arms

across to the same side STRETCH: Ball latissimus dorsi Adopt an all four position with a ball in

hips backwards to feel a stretch STRETCH: Standing latissimus dorsi Stand upright with should width

7 STRETCH: Standing wall assisted latissimus dorsi Stand in front of a wall in a wide stance at arms length from a wall Place one hand, at shoulder height on to the wall Flex hips, drop chest, and lean across to the same side STRETCH: Ball latissimus dorsi Adopt an all four position with a ball in front Place involved arm in a supinated position on top of the ball Drop chest downwards and draw hips backwards to feel a stretch STRETCH: Standing latissimus dorsi Stand upright with should width stance Place both arms overhead with hands clasped together Reach towards the ceiling to feel the stretch 7

STRETCH: Standing wall assisted pectorals Adopt a stride stance side on to a wall, with a leader leg being

Push trunk forward and turn away from the wall to feel a stretch STRETCH: Kneeling pectorals Adopt a

the ball with shoulder and elbow flexed Drop chest and turn away from the ball to feel a stretch STRETCH:

8 STRETCH: Standing wall assisted pectorals Adopt a stride stance side on to a wall, with a leader leg being the nearest to the wall Arm closest to the wall is abducted with the elbow flexed and resting against wall Push trunk forward and turn away from the wall to feel a stretch STRETCH: Kneeling pectorals Adopt a kneeling position on an exercise mat, with a ball positioned close to one shoulder Place one arm on top of the ball with shoulder and elbow flexed Drop chest and turn away from the ball to feel a stretch STRETCH: Standing biceps Stand upright with feet shoulder width apart Abduct, extend, and pronate both arms to feel a stretch 8

9 STRETCH: Standing posterior deltoid Stand upright with feet shoulder width apart and chest lifted Flex and adduct one arm and place opposite hand just above the elbow Use this hand placement to further adduct the stretched arm (keep shoulder blades retracted throughout) 9

Home Workout with Household Items

Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights