Stretching for Flexibility and Injury Prevention

Stretching for Flexibility and Injury Prevention : in home or gym

1A-HAMSTRING STRETCH -Lean forward and hold for approx. 30 seconds on each leg.

1B-CALF STRETCH:
Lunge forward and press back heel into the floor - hold 30 sec. each leg.

2A-HIP FLEXOR STRETCH - Kneel and push hips forward - hold for 30 seconds.

2B-QUADRICEP STRETCH - Bend knee, pull foot back and hold 30 seconds. Support yourself by holding onto something sturdy with free hand.

3A-LOWER BACK/ABDOMINAL STRETCH - Lift your torso off the ground until you feel a stretch and hold 30 seconds.

4A-INHALE/EXHALE
RELAXATION STRETCH - inhale when arms go up and exhale when they go down-relax and take your time with this stretch.

5-SIDE BEND STRETCH - Hold for 30 seconds on each side.

6-SHOULDER/CHEST STRETCH - With arms behind you and fingers facing away, scoot your hips forward until you feel a stretch across your chest and shoulders - hold for 30 seconds.

7-GLUTE/HIP STRETCH - Rest ankle across knee pull leg towards body using the bottom leg - hold for 30 seconds.

8-HAMSTRING STRETCH - Lying flat on the floor, pull one leg towards you and hold for 30 seconds-do not lock leg.

9-STRADDLE/INNER THIGH STRETCH - Straddle legs and lean forward.

NOTES:
Stretching helps gain flexibility and prevents injuries as well as elongate the muscles. Each stretch should be held for at least 30 secondswith no bouncing. Bouncing or ballistic stretching, can in many cases cause injury. Stretching is great for people of all ages and is extremely important as we grow older. It can significantly improve your physical quality of life. These stretches should be performed 3-4 times a week and/or before and after exercising or playing sports.