How to Perform Stretches ?

You should only stretch when your body is warm and the muscle is receiving an increased blood flow. Stretching a cold muscle increases the risk of injury and reduces the effectiveness of the stretch. 


Basic guidelines are:

• Ideally, stretching should be done after a workout and also in-between sets.
• Alternatively, stretch in-between workouts as a separate session but only after a thorough warm-up – 5-10 minutes of some light aerobic activity.
• Perform static stretches and avoid bouncing. This is a far safer method of stretching a muscle than ballistic movements.
• Gradually ease into position, all the time focusing on relaxing the muscle.
• Stretch only as far as is comfortable and then hold that position. As the muscle relaxes, ease further into the stretch, gradually increasing the range of motion.
• Never hold your breath. Exhale and relax as you go into the stretch and then breathe normally.
• Never go past the point of discomfort or pain. You could pull or tear the muscle/ tendon.
• Stretches performed at the end of a work­out, or during a separate session, should be held for 30 seconds or more to allow stretching in the connective tissue and muscle.
• Release from the stretch slowly.

The Stretches

Quadriceps

• Hold on to a sturdy support.
• Bend one leg behind you and hold the ankle.
• Keep your thighs level, knees close, and push your hips forwards until you feel a good stretch.
• Repeat on the other side.

Adductors

• Sit on the floor and place the soles of your feet together.
• Hold on to your ankles and press your thighs down using your elbows. Keep your back straight.

Hamstrings

• Sit on the floor with one leg extended and the other leg bent.
• Keeping your back straight and flat, bend forwards from the hips. Reach down towards your foot.
• Flexing your foot will increase the stretch on the calf.
• Repeat on the other side.

Hip Flexors

• From a kneeling position, take a large step forwards so that your knee makes a 90° angle and is directly over your foot.
• Keep your body upright and press your rear hip forwards, keeping it square.
• Repeat on the other side.

Hips/glutes

• Sit on the floor and cross one foot over your straight leg.
• Place your elbow on the outside of the bent knee and slowly look over your shoulder on the side of the bent leg.
• Keep your opposite arm behind your hips for stability.
• Apply pressure to the knee with your elbow.
• Repeat on the other side.

Calves

• From a standing position, take an exaggerated step. forwards, keeping your rear leg straight. Hold on to a wall for support if you wish.
• Your front knee should be at 90° and positioned over your foot.
• Lean forwards slightly so that your rear leg and body make a continuous line.
• Repeat on the other side.

Neck

• In a seated position, take your hand and gently pull your head towards your shoulder – i.e. your ear towards your shoulder.
• Apply gentle pressure with your arm over your head.
• Repeat on the other side.

Upper Back

• Hold on to an upright support at waist height with your arms straight.
• Bend at the hips until your torso is parallel to the floor.
• Gently pull back, ensuring your back is flat.

Lower Back

• Lie on your back, knees bent and arms straight out to each side.
• Rotate both legs to each side, keeping your head, shoulders and arms in contact with the floor.

Shoulders

• Grab one elbow with your opposite hand.
• Gently pull it across your body, aiming the elbow towards the opposite shoulder.
• Repeat on the other side.

Chest/Biceps

• With your arm fully extended, hold on to an upright support at shoulder level.
• Gently turn your body away from your arm, pressing your shoulder forwards.
• Repeat on the other side.

Triceps

• Place one hand between your shoulder­blades, hand pointing downwards and elbow pointing upwards.
• Use your opposite hand to gently press down on your right elbow until you feel a stretch in the triceps.
• Repeat on the other side.