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Posts Tagged ‘Stretches’

The outer thigh stretch can be done on a foam roller.  It can help to relax your hips.  To start the stretch, lie down on your back on the floor.  Keep your arms straight and place them at your sides.  Now put your right ankle on your left knee.  Balance your left heel on the roller and hold for 20 seconds.  Rest your legs and then repeat on the opposite leg.

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To do a single heel calf stretch, step up onto a hard surface.  Keep your left foot flat on the top of the hard surface with your knee slightly bent.  Place your right toes on the edge of the surface and press down gently, keeping your right knee slightly bent as well.  Hold the stretch for 15-20 seconds.  Now switch legs and repeat the stretch.  You may switch legs again and repeat the movement if necessary.

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In order to do a rotator stretch, make your right arm into a 90 degree and reach across your torso with your left arm.  It should be a diagonal reach.  Hold onto a broom handle and place it behind your right upper arm and hold onto the other end with your left hand.  Pull slightly on the broom handle with your left hand.  Hold the stretch for 20 seconds.  Now switch arms and repeat the stretch.

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Here’s a stretch that can help to loosen the muscles in your arms.  Begin by standing with your feet about a foot apart and make sure to keep your knees slightly bent.  Clench your abs during this stretch.  Now bring your right hand and forearm behind your back.  Your right hand should be pointed toward the ceiling and your forearm should be parallel to the ground.  Hold the stretch for 20 seconds.  Now switch arms and repeat the stretch.

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Here’s an exercise that you can do in order to stretch your Achilles heel.  Start by kneeling down on your right leg.  Place all of your body weight on your left knee.  Make sure that your left heel does not come off the floor as you lean forward on your left knee.  Hold the stretch for 20 seconds and then rest.  Now switch legs and repeat the stretch.

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Try this alternative to the traditional chest stretch.  Start by standing up in front of a table.  Place your feet about 3-4 feet apart from each other, depending on your height.  Stand about three feet from the table and lean back a little in order to rest your palms on the table.  Now bend at your knees until your bottom is about a foot from the floor.  Make sure that your heels do not come up from the floor.  Hold the stretch for 20 seconds and then rise to your original position.

For additional information visit personal trainer McKinney TX.