Today, 04:24 PM
Stretching is a vital part of your program and is often neglected by many. Exercise actually has the effect of tightening your muscles, so it is of great importance while your muscles are warm to stretch them after exercise returning them to their original lengths. This will prevent the risk of injury and stiffness and maintain good flexibility. Remember to hold each stretch for at least 30 seconds.
FULL BODY STRETCHING SEQUENCE
After a session grab your mat or towel, spread it out on the floor, lay down on your back and stretch out nice and long. Oh! What a feeling. Now we will follow the routine below in sequence.
SPINAL ROTATION
Keeping your shoulder blades flat on the floor with your arms stretched out to the sides, bend your legs to 90 degrees. Allow your knees to drop to the floor together, without forcing them and making sure to keep your shoulder blades on the deck. Hold the stretch for 30 seconds minimum before repeating over the other side. Well done, now return to your favourite position( flat on your back ) stretch out, relax and prepare for your next stretch.
GLUTEAL STRETCH
Now, keeping one foot on the floor, bend the knee of that leg. Cross the other leg over the first leg so that your ankle is resting above the knee. Reach through and lock your hands around the thigh of your first leg, smoothly pulling back toward you. You will feel a wonderful stretch in your buttocks and outer thigh. Excellent, now hold that stretch for a minimum of 30 seconds and repeat with the other leg.
QUADRICEP STRETCH
This stretch can be performed either lying or standing. It is important to keep the knees together while performing this stretch. Holding the front of your foot, bring one leg up behind you ( actually pulling the heel into your buttock ) Hold for a minimum of 30 seconds as you feel the stretch in your hip and thigh.
OUTER THIGH STRETCH
In a sitting position with your legs straight out in front of you, bring one leg up and cross it over the other leg. Supporting yourself with one arm, use the other arm to ease your knee across your body. You will feel the stretch through your outer thigh. Hold the stretch for 30 seconds and repeat with the other leg.
Thanks
clubmarkham
Club Markham
8500 Warden Avenue (at Hwy 7)
Markham, Ontario
L6G 1A5
Phone: (905) 470-2400
Fax: (905) 470-2444
email: clubmarkham@markhamsuites.com
FULL BODY STRETCHING SEQUENCE
After a session grab your mat or towel, spread it out on the floor, lay down on your back and stretch out nice and long. Oh! What a feeling. Now we will follow the routine below in sequence.
SPINAL ROTATION
Keeping your shoulder blades flat on the floor with your arms stretched out to the sides, bend your legs to 90 degrees. Allow your knees to drop to the floor together, without forcing them and making sure to keep your shoulder blades on the deck. Hold the stretch for 30 seconds minimum before repeating over the other side. Well done, now return to your favourite position( flat on your back ) stretch out, relax and prepare for your next stretch.
GLUTEAL STRETCH
Now, keeping one foot on the floor, bend the knee of that leg. Cross the other leg over the first leg so that your ankle is resting above the knee. Reach through and lock your hands around the thigh of your first leg, smoothly pulling back toward you. You will feel a wonderful stretch in your buttocks and outer thigh. Excellent, now hold that stretch for a minimum of 30 seconds and repeat with the other leg.
QUADRICEP STRETCH
This stretch can be performed either lying or standing. It is important to keep the knees together while performing this stretch. Holding the front of your foot, bring one leg up behind you ( actually pulling the heel into your buttock ) Hold for a minimum of 30 seconds as you feel the stretch in your hip and thigh.
OUTER THIGH STRETCH
In a sitting position with your legs straight out in front of you, bring one leg up and cross it over the other leg. Supporting yourself with one arm, use the other arm to ease your knee across your body. You will feel the stretch through your outer thigh. Hold the stretch for 30 seconds and repeat with the other leg.
Thanks
clubmarkham
Club Markham
8500 Warden Avenue (at Hwy 7)
Markham, Ontario
L6G 1A5
Phone: (905) 470-2400
Fax: (905) 470-2444
email: clubmarkham@markhamsuites.com