THE HAMSTRING STRETCH
avoid this exercise if pain is felt in the lower back MUSCLE:
Rear of thighSTANCE:
Standing up straight, place right foot slightly behind hips.
Slowly bend the rear leg as if sitting backwards. keep the front leg straight with a very slight bend
at the knee. Place hands on right thigh. Push buttocks backwards, slowly, until you a feel a slight tension in your hamstring.
Keep your neck in line with your spine. HOLD:
Count slowly to 20-30 (repeat twice) Repeat other side. SAFETY
Never place your hands on the front leg. Make sure your feet are correctly positioned for balance before stretching.
THE QUAD STRETCH
MUSCLE: Quad/Quadriceps Femurs
LOCATION: Front of thigh
Two feet together, bend your left knee and with your left hand take the left foot towards your buttock.
Slight bend on the supporting leg. Keep the knees close together. Tilt the pelvis forward and keep the back straight.
Count slowly to 20-30 (repeat twice) Repeat other leg.
SAFETY POINTS: Always keep the support leg bent. Use a wall
or other object for balance. Keep your back straight and stomach tight.
THE CHEST STRETCH
MUSCLE: Chest muscles/Pectoralis and Deltoid
LOCATION: Chest and Shoulders
Stand with feet shoulder width apart and knees slightly bent
MOVEMENT: Place both hands on the buttocks and gently
ease the shoulders backwards. This should give a feeling of the chest 'opening'.
HOLD: Count slowly to 20-30 (repeat
SAFETY POINTS: Keep the back straight and chin up. Keep knees slightly bent
|THE LOWER BACK STRETCH|
|MUSCLE: Erector Spinae|
|LOCATION: Lower back|
|STANCE: Stand with feet shoulder width apart, knees bent with|
hands on thighs. Shoulders
should be slightly apart.
|MOVEMENT: SLOWLY pull stomach in and curl upwards (similar to a cat)|
|HOLD: Count slowly to 20-30 and return to original position. Repeat twice |
|SAFETY POINTS: Ensure weight is supported by placing hands on thighs. Be careful to
slowly uncurl to original position. Keep chin up and eyes focused in front of you.|