Stretches

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I have yet to come across anybody who would not benefit from doing some form of stretching.  It’s always interesting to note that people migrate towards the sort of activities which they are really good at.

For example, you’ll find most males in the gym will tend to gravitate towards doing resistance training of some form or another.  You also find that most female gym goers tend to gravitate towards some form of cardio exercise and this is because of a couple of reasons.

Firstly most guys think stretching is for girls and secondly, most girls are afraid that doing weights will make them big.  Well I’m sorry to say ladies, unless you were born with testes, that ain’t gonna happen and guys, you will NEVER get massive (if that’s your aim) so long as you choose not to stretch.

So, the purpose of most fitness instructors today is to try and convince guys to do more cardio and girls to do more weights and for everyone to do more stretching.

It’s a classic problem that we in the fitness industry face and I look forward to taking up the challenge.  I have put together this simple to use e-book to help you all to perform some form stretching when you’re either not in the gym or when you are and need to stretch.

Now I’m not talking about stretching before, during or after a workout.  That’s a given and is required as part of the workout.  I’m talking about a training session specifically designed around simply performing some stretches.

Most people don’t need to have the flexibility of an advance yoga instructor, however some level of flexibility is almost certainly required and which many people lack due to our 21^st century lifestyles.  If you require flexibility to perform in a sport or your particular event requires more flexibility than you currently have, becoming more flexible will help you avoid injury.

People often make the mistake of stretching muscles that they don’t need to stretch and they don’t stretch the muscles that they need to.  The easiest way to decide whether or not you need to stretch a muscle or not is this: Perform a stretch correctly and if it doesn’t feel tight, then there is probably no need to perform that particular stretch.

Using the checklist and stretch program template at the end of this book, simply design your own list of stretches to perform.  One to three times per week is more than enough stretch sessions to perform to obtain optimal balance.  Re-test yourself every 6-8 weeks to ensure you maintain balance.

Many of the stretches in the following pages will use the CONTRACT – RELAX method.  The three basic phases of the contract relax method are:

1. 1. Move into the initial stretch.  You should feel the muscles being stretched but it should not feel uncomfortable.
   2. Contract the muscles being stretched by using your hand, the floor or the Swiss ball as resistance.  Use only a slight force when you contract, ensuring the body part that is trying to move as a result of the muscle contraction remains still and stationary.
   3. Relax and then move immediately into the stretch position further once the contraction has been released.  You should be able to move further into the stretch as a result.

(* ebook coming-Perform this process three to five times per muscle each session is optimal. To download your copy of the “How to Improve Your Flexibility” e-book, click here. )

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Click on each stretch to jump straight to that stretch

Neck Side Flexion

Neck Rotation

Levator Scapulae

Neck Extensors

Pec Major

Pec Minor

Latissimus Dorsi

Rhomboids

Trunk Rotation

Middle Back and Rhomboids

Obliques

Lunge

Waiters Bow

90/90 Stretch

Hamstrings

Groin Quads

McKenzie Push Up

IT Band

Calves

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Neck Side Flexion

1)    Sit with good posture on a bench or a chair.

2)    Hold the edge of the bench with one hand and lean away until your shoulder is depressed downwards.

3)    Make sure you maintain good posture.

4)    Using the opposite hand, gently draw your head away from your anchored shoulder.

5)    Inhale and immediately push your head into your hand for 5 seconds.

6)    Exhale and immediately lean further away while continuing to depress your shoulder down.

7)    Gently move your head away from your shoulder.

8)    Hold the stretch position for 5 seconds.

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Neck Rotation

1)    Sit with good posture

2)    Rotate your head to one side

3)    Place the opposite hand on your cheek.

4)    Inhale and gently rotate your head into your hand while keeping my hand firm.

5)    Look in the direction that you are turning.

6)    Hold for five seconds and exhale as you look behind you in rotate your head into the stretch.

 

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Levator Scapulae

1)    Reach one arm as far down between your shoulder blades as possible.

2)    Look as far as you comfortably can to the opposite side.

3)    Take a deep breath and hold for 5 seconds.

4)    As you exhale look downward as far as you comfortably can toward your shoulder.

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Neck Extensors

1)    Maintain an upright posture, either sitting or standing and let your head drop towards your chest.

2)    Place one hand on the back of your head in one on your chin.

3)    Tuck your chin and gently stretch the back of your neck by drawing your head forward towards your chest

4)    Take a deep breath and lightly press your head into your hand, without letting your head move.

5)    After five seconds relax as you exhale and gently move your head towards your chest.

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Pec Major

1)    Place your forearm on a Swiss ball.

2)    Keep your shoulders parallel to the ground and drop your body toward the floor.  When you reach a comfortable stretch, take a deep breath in and press your forearm into the ball for five seconds.

3)    Exhale and move immediately into the stretch.

4)    There should be no pain felt in the shoulder joint.

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Pec Minor

1)    Place your shoulder on the Swiss ball instead of your forearm.

2)    As you drop your upper body downward, allow your shoulder blade to move towards your spine.

3)    Inhale and press your shoulder into the ball for five seconds.

4)    Exhale and lower into a new stretch position.

5)    Keep your torso parallel to the floor.

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Latissimus Dorsi 

1)    On your hands and knees, take one hand across your body and rest it on the ground on its side.

2)    Lower your chest to the floor, while maintaining a horizontal line with the floor through your shoulders.

3)    Inhale and gently push your out-stretched arm into the ground for five seconds contracting your back muscle.

4)    Relax, exhale and move further into the stretch.

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Rhomboids

1)    Kneel in front of a Swiss ball and place your elbow on the ball.

2)    Bring you arm across your body as it rests on the ball.

3)    Inhale and press into the ball with your elbow as you attempt to draw your shoulder blade toward your spine.

4)    Use your opposite hand to hold the ball still.

5)    Hold for five seconds and release as you exhale and move further into the stretch, allowing the shoulder blade to move away from your spine.

6)    Use your opposite arm to roll the ball across your body.

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Trunk Rotation

1)    Lie on your back with your knees bent and pointing at the ceiling.

2)    Your lower legs should be relaxed.  Place your hand on your thigh while keeping the other arm out stretched to help you stabilise.

3)    Slowly let your legs roll to the side until you feel a comfortable stretch in your lower back.

4)    Inhale and reduce the support from your arm slightly to activate your trunk muscles.

5)    Hold for five seconds and repeat to the other side.

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Middle back and Rhomboids

1)    CAUTION: If you experience dizziness when looking up you may also experience dizziness when performing this stretch.  If you do so, STOP IMMEDIATELY.

2)    Perform this on a non-slip surface.

3)    Sit on a Swiss ball.

4)    Walk your feet forward and roll backwards lying down on the Swiss ball.

5)    Extend your arms over your head.  Hold for one minute.

 

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Obliques

1)   Sit on a Swiss ball.

2)    Walk your feet forward and roll backwards lying down on the Swiss ball and then onto your side.

3)    You may anchor your feet against a wall.

4)    Gently begin rolling the upper body forward and then backwards while slightly tugging the upper arm downwards.

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Lunge (Hip Flexor)

1)    Take up the lunge position, making sure your front foot stays in front of the knee.

2)    Draw your belly button inward towards your spine and tuck your tail underneath.  This will flatten your back.

3)    Move your whole pelvis forward, keeping it square to the front

4)    To increase the stretch, reach the arm on the side with the knee on the floor up and over the side of your head.

5)    With the other hand, reach up, grasp your hand and pull over to the side.

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Waiter’s Bow

1)    Stand with your feet parallel and close together.

2)    Keep your legs straight and stick your backside out until you have an arch in your lower back.

3)    Bend forward from your hips while holding your lower back arched until you feel a comfortable stretch on your hamstrings.

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90/90 stretch

1)    Sit on the floor with both your front and back legs bent to 90 degrees. (Hence the name of the stretch)

2)    The angle at your groin should also be 90 degrees.

3)    Place your hand on the ground beside your hip.

4)    Tip your pelvis forward, as if it was a bowl and you were trying to pour the contents out over your belt line.

5)    Imagine stick your backside backwards as if you were Donald Duck.

6)    Keep the curvature of your lower back and your head and chest upwards as you move forward over your front leg.

7)    When you feel a comfortable stretch in your outer thigh and hip, inhale and press the front knee and ankle firmly into the ground for five seconds

8)    Exhale and move further into the stretch.

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Hamstrings

1)    Lie on your back with a small towel rolled up and underneath your back just above your belt line.

2)    The towel, when compressed should be the width and thickness of the fattest part of your hand

3)    Grab one leg with both hands just below the knee line.

4)    Bring the bent leg up until the thigh is perpendicular to the floor.

5)    Extend your toes back toward your shin and slowly straighten your leg without letting the thigh move in your hands or letting your back come off the floor.

6)    Hold a comfortable stretch for 20 seconds.

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Groin

1)    Assume a kneeling position, preferably on 2 mats, as far as you can comfortably can.

2)    Rock forward and breathe in and gently squeeze your knees into the ground for five seconds.

3)    Exhale and relax as you sink forward.

4)    Rock backwards and use the same contract/relax procedure for any other tight areas you find.

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Swiss Ball Quad Stretch

1)    Begin in a sprinters start position, with the foot and ankle of the leg to be stretched on the ball.

2)    You may need to place the ball up against a wall for stability.

3)    Slowly rise upward.

4)    You may place one hand on the ball or use a chair for support.

5)    Draw you belly button in toward your spine and roll your pelvis under so that you lower back flattens to increase the stretch.

6)    Inhale and then press your foot on the ball into the ball for five seconds.

7)    Relax and try and sit back deeper into the stretch.

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McKenzie Push Up

1)    Lie on your stomach with your hands just outside the tops of your shoulders as in the push up position.

2)    Inhale deeply and begin pressing your upper body upward off the floor, but make sure your hips stay on the ground.

3)    As you push your body upward, exhale, pretending that you are blowing yourself up off the floor.

4)    It is important to relax your buttocks, legs and spinal muscles while you do this.

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IT Band 

1)    Stand next to a wall and step forward of your inside leg.  (This will be the leg that you will be stretching)

2)    Keep both keep flat on the floor.

3)    Use your inside arm for support against the wall and place the other hand on your hip.

4)    Press your hip straight towards the wall and slightly downward as it moves towards the wall.

5)    You should feel the stretch on the outside of the leg closest to the wall.

6)    Hold for 20 seconds and relax.  Perform this up to three times before changing sides.

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Calves

1)    Stand on the edge of a step.

2)    Drop your heel toward the floor and off the step, keeping the leg straight and toes angled upwards.

3)    Hold for 20 seconds and change sides.

4)    Then repeat with a bent leg on each side.

5)    Repeat this process up time three times.