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Chair Lat stretch

11 Aug

How to perform the exercise

1. Kneel in front of chair on floor or mat.

2. Place inside of crossed arms on end of chair and position head between arms.

3. Lower torso. Hold stretch.

Exercise Tips

  • Don’t bend your torso too much
18 Jul

Seal stretch

How to perform the exercise

1. Get on the floor on your hands and knees.

2. Place your hands directly under her shoulders.

3. While exhaling, push your back up towards the ceiling, rolling your back into an upward arch (like a cat).

4. Continue arching until you feel a gentle stretch in your upper back and between the shoulder blades.

5. Hold for five seconds.

6. Return to the starting position as you exhale.

7. Repeat nine more times.

Exercise Tips

1. Don’t bend down and touch your toes to stretch your legs before running.

2. Don’t hold your hands together behind the back to stretch the chest before you bench press

15 Jul

Calf stretch

How to perform the exercise

1. set on the floor and straight your leg, front knee slightly bent.

2. Keep your back knee straight, your heel on the ground, and lean toward the wall.

3. Feel the stretch all along the calf of your back leg.

4. Hold this stretch for 20-30 seconds.

5. Switch legs, then alternate for a total of 3 repetitions.

Exercise Tips

  •  Common cause of stress fractures is calf tightness, which causes a premature lifting of the heel while running and transfers a significant amount of force into the forefoot.
15 Jul

Sit and reach

How to perform the exercise

1. set on the floor and straight your leg, front knee slightly bent.

2. Keep your back knee straight, your heel on the ground, and lean toward the wall.

3. Feel the stretch all along the calf of your back leg.

4. Hold this stretch for 20-30 seconds.

5. Switch legs, then alternate for a total of 3 repetitions.

Exercise Tips

  •  Common cause of stress fractures is calf tightness, which causes a premature lifting of the heel while running and transfers a significant amount of force into the forefoot.
14 Jul

How to perform the exercise

1. Stand on one leg. If you need support, hold onto something solid, such as a wall or chair, for support.

2. Bend your right knee and bring your heel toward your buttock.

3. Reach for your ankle with your opposite (left) hand.

4. Stand up straight and pull in your abdominal muscles. Try to keep your knees next to each other. Relax your shoulders. As you hold your leg in the bent position you will feel a slight pull along the front of your thigh and hip.

5. Breathe deeply and hold the stretch for 20-30 seconds, release and repeat on the left leg, this time holding your ankle with your right hand. Stretch each leg one to five times in a stretching session.

Exercise Tips

1. Do not bounce while performing the stretch

2. Don’t lock your standing knee during the stretch. Keep it soft.

3. Don’t allow your bent knee to move or drift outward. Keep the knees in next to each other.

14 Jul

How to perform the exercise

1. Standing up straight with a tight core, extend your left arm straight into the air.

2. Keep the elbow up as you bend your arm behind your head.

3. Take the right hand and gently pull the left elbow towards the right.

4. Hold this stretch then switch to the other side.

Exercise Tips

1. Stretch the muscle by pulling your elbow slowly and extending the triceps hold for 10-20 sec

2. Do the stretches at the end of your workout routine, with your muscles still warm

14 Jul

How to perform the exercise

1.Interlace your hands at the base of your spine.

2.Straighten your arms and turn your palms to face down.

3.Raise your arms up as high as you can.

4.Hold this position for up to 1 minute.

Exercise Tips

1. Hold the stretch for 10-15 seconds.

2. Back must be flat and chest should be lifted.

14 Jul

How to perform the exercise

1. Place the arm crossways to the neck.

2. Use stronger hand for support at the elbow.

3. Push the elbow to the neck with the other arm and hold for few seconds

4. Switch the arms and repeat from Step 1-3

Exercise Tips

1. Refrain from taking deep breath during the entire exercise.

2. Breathing is important

20 Nov

Pec stretch

How to perform the exercise

1. Place your forearms and palms on either side of the wall at approximately shoulder level.

2.Pull your lower abdominal muscles into your spine, lean toward the wall. You only need to go to the point where it feels challenging but causes no pain or discomfort.

3.It’s more important to move your whole body as a unit, and not bend anywhere along the chain.

4.Hold the position for between 5-30 seconds, then come back to start.

Exercise Tips

1.It’s more important to move your whole body as a unit, and not bend anywhere along the chain.

2. Don’t do this exercise without a proper warm-up