Archive for April, 2016

Summers here time to get flexible

Written by: Tracy Date of published: . Posted in Uncategorized

People don’t relies the importance of stretching  just go about there run,swim,walk and maybe stretch for under a minute. You should incorporate stretching to keep you flexible and actually go to a yoga and Pilates class at least once a week. But how long should you be stretching for ?

You should warm up the muscles by having a gentle run for 10 minutes. You should be stretching for 30-1 minute. Then continue your run or sport.

when you are cooling down you should stretch each muscle for 5 minutes.

What stretches should I do on a daily basis.

HEAD 

Look down, look to your armpit with opposite hand gentle stretch the muscle. Then repeat on the other side.

SHOULDERS

Most people pull there shoulders forward. so really you wanna be pulling them back. Clasp hand together raise shoulders to ears and pull down and back/

You can also try a band 1 hand over shoulder and 1 hand up towards the shoulder to clasp hands together to stretch side of arms. repeat other side.

Roll your shoulders back 10 times

TORSO   STRETCH

Sitting on floor, place one hand behind you, one knee up face towards with opposite elbow look away from yourself

RIB CAGE

On all fours do what is known as a cat stretch. lifting shoulders up and dropping the belly down.

QUADRICEPS

Lying on your right side, pull left heel into left glutes, feeling the stretch in the front of the thigh. Repeat with the right leg.

HAMSTRINGS

Lying on your back, lift and straighten one leg directly above hips. Holding the calf or thigh, press heel toward ceiling as you pull leg back toward chest. Switch legs.

GLUTES

Lying on your back, cross right leg over bent left knee. Then bring left knee to chest, holding onto the back of your thigh, gently pressing right knee wide. Switch legs.