Happy Sunday everyone!
I hope you are enjoy your weekend, and getting in those workouts! Reach for those goals, push yourself for one hour and you will feel better about the rest of your day. Just knowing you did your absolute best! I was able to get in a Barry's class with a good friend of mine, Cassy! I played some tennis with my man! Also, on Friday I hit a personal record, a one minute sprint at 11.5 miles per hour! I can't wait until I max out that treadmill, that's my new goal, but slow and steady, taking it one mph at a time lol! My goals are forever changing as my fitness level progresses, as should yours. If it doesn't you tend to hit a plateau and that's not what anyone wants. Always be hungry for more, push yourself to your limits when you are getting your workout in. No matter what your goal is, keep trying. I also have been keeping up with my one day a week of stretching, I would like it to be two, but baby steps. :)
Enough about that, let's get into some at home stretches! I had a request for this one, and per usual I honor those. If you have something you want me to touch on just leave a comment below, or under my post on FB! :)
Upper Back Stretches:
Shoulder Blade Squeezes
Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and far as possible pain-free (figure 1). Hold for 5 seconds and repeat 10 times.
Figure 1 – Shoulder Blade Squeezes
Extension in Sitting
Begin sitting tall, with your hands behind your neck. Gently arch backwards and look up towards the ceiling until you feel a mild to moderate stretch pain-free (figure 2). Repeat 10 times.
Figure 2 – Extension in Sitting
Rotation in Sitting
Begin sitting tall, with your arms across your chest. Keeping your legs still, gently rotate to one side until you feel a mild to moderate stretch pain-free (figure 3). Repeat 10 times to each side.
Figure 3 – Rotation in Sitting (left side)
Side Bend in Sitting
Begin sitting tall, back straight, hands behind your head or neck. Gently bend to one side, moving your elbow towards your hip until you feel a mild to moderate stretch pain-free (figure 4). Make sure you do not lean forwards. Repeat 10 times on each side.
Figure 4 – Side Bend in Sitting (right side)
Flexion in Sitting
Begin sitting tall, with your hands behind your neck. Gently bend forwards allowing your elbows to move towards your thighs (figure 5). Move until you feel a mild to moderate stretch pain-free. Repeat 10 times.
Figure 5 – Flexion in Sitting
Lower Back Stretches:
Rotation in Lying
Lie on your back, knees bent, feet flat and together. Gently take both knees from side to side as far as possible pain-free (figure 1). Repeat 10 - 20 times.
Figure 1 – Rotation in Lying
Prone on Elbows
Begin lying on your stomach, then gently prop yourself up onto your forearms, keeping your back relaxed (figure 2). Hold for 2 seconds, then slowly lower yourself down flat. Repeat 10 times provided the exercise is pain-free.
Figure 2 – Prone on Elbows
Knees to Chest
Lie on your back, knees bent. Take both knees towards your chest using your hands until you feel a mild to moderate stretch, pain-free (figure 3). Hold for 5 seconds and repeat 10 times.
Figure 3 – Knees to Chest
Side Flexion in Standing
Begin standing tall, back straight, hands by your sides. Gently lean to one side, sliding your hand down the outside of your thigh as far as possible pain-free (figure 4) . Repeat 10 times to each side.
Figure 4 – Side Flexion in Standing
Hip Stretches:
Hip Flexion
Take your knee to your chest as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 - 20 times provided the exercise is pain free.
Figure 1 – Hip Flexion
Hip Abduction
Keeping your knee straight, take your leg to the side as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Keep your knee cap and toes facing the ceiling (figure 2). Repeat 10 - 20 times provided the exercise is pain free.
Figure 2 – Hip Abduction
Hip External Rotation
Begin with your knee bent and foot flat on the floor. Take your knee to the side as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 3) . Repeat 10 - 20 times provided the exercise is pain free.
Figure 3 – Hip External Rotation
Hip Extension in Lying
Begin lying on your back, with your buttocks at the very edge of a bench or bed. Take one knee towards your chest as far as possible, letting the other leg drop down towards the floor (figure 4). Hold for 5 seconds and repeat 10 times at a mild to moderate stretch pain free.
Figure 4 – Hip Extension in Lying (right leg)
Shoulder Stretches:
Pendular Exercises
Begin leaning forwards with your forearm supported on a table or bench. Keeping your back straight and your shoulder relaxed, gently swing your arm forwards and backwards until you feel a mild to moderate stretch (figure 2) . Repeat 10 times provided the exercise is pain free. Repeat the exercise swinging your arm side to side until you feel a mild to moderate stretch pain free.
Figure 2 – Pendular Exercises (right side)
Pendular Circles
Begin leaning forwards with your forearm supported on a table or bench. Keeping your back straight and your shoulder relaxed, gently swing your arm in circles clockwise until you feel a mild to moderate stretch (figure 3). Repeat the exercise swinging your arm counter clockwise. Repeat 10 times in each direction provided the exercise is pain free.
Figure 3 – Pendular Circles (right side)
Wall Crawl
Begin standing tall facing a wall. Place your hand on the wall and use your fingers to slowly finger-walk up the wall until you feel a mild to moderate stretch (figure 4). Repeat 10 times provided the exercise is pain free.
Figure 4 – Wall Crawl (left side)
Shoulder Flexion
Begin standing tall with your back and neck straight. Gently raise your arm forwards and up until you feel a mild to moderate stretch pain free (figure 5). Repeat 10 times.
Figure 5 – Shoulder Flexion (left side)
Shoulder Abduction
Begin standing tall, with your neck and back straight. Gently raise your arm to the side, leading with your thumb until you feel a mild to moderate stretch pain free (figure 6). Repeat 10 times.
Figure 6 – Shoulder Abduction (right side)
Shoulder External Rotation
Begin standing tall, with your neck and back straight, your shoulders should be back slightly. Keeping your elbow tucked into your side and bent to 90 degrees, gently take your hand away from your body until you feel a mild to moderate stretch pain free (figure 7). Repeat 10 times.
Figure 7 – Shoulder External Rotation (right side)
Glute Stretches:
Supine Gluteal Stretch
Begin lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.
Figure 2 – Supine Gluteal Stretch (right leg)
Long Sitting Gluteal Stretch
Begin sitting on the floor with both legs in front of you. Place your foot of the leg to be stretched on the other side of your straight leg as demonstrated (figure 3). Keeping your back straight, pull the leg to be stretched towards your chest, until you feel a stretch in the buttocks (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.
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Figure 3 – Long Sitting Gluteal Stretch (left leg)
Calf Stretches:
Calf Stretch with Towel
Begin this calf stretch in long sitting with your leg to be stretched in front of you. Your knee and back should be straight and a towel or rigid band placed around your foot as demonstrated (figure 2). Using your foot, ankle and the towel, bring your toes towards your head until you feel a stretch in the back of your calf, Achilles tendon or leg. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch provided the exercise is pain free.
Figure 2 - Calf Stretch with Towel
Calf Stretch (Soleus)
Begin this calf stretch with your hands against the wall and your leg to be stretched in front of you as demonstrated (figure 3). Keep your heel down. Gently move your knee forward over your toes until you feel a stretch in the back of your calf or Achilles tendon (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.
Figure 3 – Calf Stretch (Soleus) (right leg)
Calf Stretch (Gastrocnemius)
Begin this calf stretch with your hands against the wall and your leg to be stretched behind you as demonstrated (figure 4). Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a stretch in the back of your calf or knee (figure 4). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.
Figure 4 – Calf Stretch (Gastrocnemius) (left leg)
IT Band Stretches:
ITB Stretch
Cross the leg to be stretched behind your other leg, taking it as far as you comfortably can. Then push your hips to the side of your leg to be stretched until you feel a stretch in your outer thigh / hip. Keep your back straight (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.
Figure 2 – ITB Stretch (left leg)
Pec (chest) Stretch:
Pec Stretch
Begin standing tall with your forearm against a wall and your elbow bent to 90 degrees as demonstrated (figure 2). Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest. Hold for 15 seconds and repeat 4 times provided the exercise is pain free.
Figure 2 – Pec Stretch (right side)
Hope that these stretches help you out, and you are able to start incorporating some of them into your fitness regiment! Until next time, keep pushing yourself, believing that you can, and shooting for those goals! Also, take time for yourself to let you body heal, and to rejuvenate your soul!
Much love my friends!
Pistols...Out!
xoxoxo
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