the stretching bible: the ultimate guide to improving fitness and flexibility
TRANSCRIPT
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CONTENTSINTRODUCTION
STRETCHINGBYANATOMYEachsectionfeaturesindividualstretchesplusfoursequencesStretchesfortheNeckandShouldersStretchesfortheWristsandHandsStretchesfortheBackandSidesStretchesfortheHipsandButtocksStretchesfortheUpperLegsStretchesfortheLowerLegsandFeet
STRETCHINGSEQUENCESEight-steptargetedroutinesforallagesandflexibilitylevelsTheMorningWake-UpTheCommuterTheDeskWorkerTheManualWorkerFourTime-PressedRoutinesTheBetterPostureSequenceStretchesforChildrenStretchesforTeenagersStretchesforSeniorsEightStretcheswithaStrapTheStressReducerThePre-BedRelaxerTotalBodyFlexibility–GentleSequencesTotalBodyFlexibility–IntermediateSequencesTotalBodyFlexibility–AdvancedSequences
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STRETCHESBYSPORTTheWarm-UpTheCoolDown
Twentysportseachwithsixwarm-upandtencooldownstretchesAmericanFootballArcheryandShootingBaseballandSoftballBasketballandNetballCricketCyclingGolfHikingandWalkingHockey(IceandField)KayakingandCanoeingRowingRugbyRunningSoccerSkiingandSnowboardingSwimmingTennisandotherRacquetSportsTriathlonWatersportsWeightTraining
ACKNOWLEDGEMENTS
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Introduction
Thereare101ReasonstoStretchTositstraighter,standtaller,movemorefreely,sidestepinjury,releasestress,feelyounger,improveyourgolfswingandsleepbetter.
TheStretchingBibleisaone-stopresourcethatpackagesstretchesandready-madesequencesinawaythatiseasyandaccessible–whateveryourreasonsforwantingtobemoresuppleormobile.Itofferssequencesfordifferentages,(children,teenagersandseniors),
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occupations(commuters,deskworkersandmanualworkers),timeconstraints(fiveminuteroutines),andlevel(gentle,intermediateandadvanced).
Stretchingtechniquesarealsodividedintoanatomicalsections,suchasforyourbackandsidesoryourupperlegs,inordertohoneinonexercisesforanachinglowerback,tighthamstringsorstiffshoulders.Andthefinalsectionfeatureshighlytargetedwarm-upandcooldownstretchingroutinesfor20sportsfromAmericanfootballthroughtoweighttraining.
Inthelastfewyearsofbringingsport-specificyogatoathletesasaYogaSportsCoach™,I’vewitnessedatenfoldincreaseininterestwithinthesportscommunityinwhatwecall‘flexibilitytraining’.Theemphasisforathletesisnotonreplicatingpretzelpositions(althoughadvancedstretchesarehereforthosewishingtogodeeper),butonsimple,functionaltechniquestoimproveperformanceandreducepost-exercisemusclesoreness.
Ofcourse,theglobalriseinpopularityofyogaandPilatesdemonstratesthatmanypeoplealsowanttostretchsimplybecauseitfeelsgood.Somehavesedentarydeskjobsandneedtomoveandreleasemusculartension.Othersareseekingalittlementalandphysical‘space’inastressfulworld.Regardlessofage,occupation,situationandperceivedflexibilitylevelstherearearangeofstretchestosuiteveryone,soflickthrough,experimentandenjoy.
WhyStretch?Tocounterthedeskjob
Manyofusnowspendeight,nineortenhoursadayatourdesks.Addintimespentcommutingandtheselongperiodsofsittingcannegativelyimpactthebody.Possiblythebiggestsideeffectof
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prolongedsittingislowerbackpainanddiscomfort.Simplestretcheswillmaintaincomfortlevelsthroughoutthedayandlessentheeffectofsedentarywork.Manyaresosimpleandsubtlethatco-workerswon’tevennoticethatyouarestretching.SeeTheDeskWorkersequence.
Tomaintainmobilityinoldage
Ourrangeofmotioncan(butdoesn’thaveto)lessengraduallyovertheyears,andthesephysiologicalchanges,combinedwithareductioninactivity,resultinstifferjoints,butagoodlevelofflexibilitycanbemaintainedwitharegularstretchingroutine.Manyofmybestyogastudentsareolderladieswhooutshinemeonthematwiththeirstrong,supplebodies:theproductofalifetimeofstretching.Havingsaidthat,it’snevertoolatetostartstretching.Theemphasisisnotontouchingtoesorforcingthebodyintogymnasticshapesbutongentle,limberingmovementstoimprovebloodflow,increaseenergyandhelpfacilitateeverydaymovements.
SeeStretchingforSeniorssequence.
Toavoidinjury
Ten-minutestretchespost-runorbikeride,orafternon-athleticendeavourssuchasclearingsnowormowingthelawn,willgreatlyreducethechanceofinjury.Thisisstretchingaspre-habilitationor‘pre-hab’ratherthan‘rehab’(forwhichaphysiotherapistshouldbeyourfirstportofcall).Sportspeopleknowtheyoughttostretch,butaresometimesunsurewhatstretchestotryfortheirsportorbecomestuckinarutrepeatingaroutinethatisnotsport-specific.Asidefromhelpingsportspeopleavoidinjury,stretchingcanvastlyreducethechancesofsufferingwithDOMS(DelayedOnsetMuscleSoreness)orthatinabilitytobendyourkneestodescendthestairs24to48hours
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afterasquat-heavygymsession.
SeeStretchesbySportsection.
Toimproveposture
Modernlifedemandsthatwesitalotwhiledriving,commuting,workingatadeskorrelaxingonthesofa,andthetemptationtoslouchisever-present.Gravityandtimealsoplayapartinpoorposture.Butafewsimplestretches,combinedwithalittlebackstrengthening,canremedythisandresultinahealthier,moreuprightstancethatfeelsgoodandconveysconfidence.Manyaresimplemovements,suchasdrawingbacktheshouldersandsqueezingtheshoulderbladescloser,butwillgraduallyinstillaneverydayawarenessofhowwearesittingorstanding.Stretchingcanmakeahugedifferencetoposture,especiallywhencombinedwithback-strengtheningexercisessuchastheCobraonhere.
SeetheBetterPosturesequence.
Torelievestress
Stressisessentiallyamentalphenomenonandusuallytheresultofaperceivedinabilitytocopewithlife’sdemands,buttheeffectsarepartlyphysical:grittedteeth,achurningstomachandmusclesthatfeel‘locked’particularlyaroundtheshoulders.Stretchingunlocksthismusculartightness.Gentlemovements,suchasheadrollsorrelaxingstretches,calmthemind.Thissoothingeffectisdoubledwhenstretchingiscombinedwithdeepbreathing.ManypeopleintheWestnowflocktoyogaasitreleasesstressthroughasystemofphysicalstretchingandbreathing.Noviceyogastudentssometimesproceedtomentalcontrolthroughmeditationtechniques,butthemajorityjustenjoythesimplepleasureoflyingonamat,reachingtheirarms
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overheadandotherphysicalstretches.
SeeTheStressReducer.
Tocombatinsomnia
Itisthoughtthatoneinthreeofussufferwithinsomniaandmostofusexperienceboutsofwakefulnessatstressfultimesofourlives.Aregularpre-bedtimestretchingsequencecanbepartofawindingdownprocessandhelpreducethestress,whichmaybeattherootoftheinsomnia.Thesestretchescanbeusedbothtoencouragetheonsetofsleepandinstigateareturntosleepifinsomniastrikesintheearlyhoursofthemorning.Theyaretermed‘passivestretches’,meaningthattheyrequirenobalanceorstrengthtoperform,andfocusonrelaxation.
SeeThePre-BedRelaxersequence.
Improveathleticperformance
Pictureagolfercoilingtheupperbodybackinpreparationtoswingthrough,asoccerplayerdivingfortheballoraweightliftersinkingintoadeepsquatanditisclearthatflexibilitycanimprovepower.Itistruetosaythatyoucannotboostpowerwithstretchingalone,butacombinationofflexibilityandstrengthtrainingcanreaphugebenefitsforamateurandprofessionalsportspeople.Improvedflexibilitycanalsohelpathletesachievethephysicalpositionstheydesire,whethertheyaretriathletestuckinglowonthebiketoavoiddragortennisplayerslungingsidewaystoreachashot.
SeetheStretchingforSportsectionandfindyoursport.
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TypesofStretchingThereisaconfusingarrayofstretchingtypes,but,foreaseandclarity,thisbooklargelyfeaturestwotypes:‘static’and‘dynamic’withafew‘assisted’stretches,orthoserequiringapartner.Usedtogether,staticanddynamictechniquescanimprovethetwocomponentsofflexibility:musclelengthandjointrangeofmotion.
Static
Whenpeopletalkofstretchingtheyaregenerallyreferringtostaticstretchingorholdingastretchwithoutmovement.Whileitmaynothavethedramaticreturnspromisedbyotherformsofstretching,itisthoughttobethesafestform.Themusclesarerelaxedandthenstretchedthroughholdingtwisting,forwardbendingorbackbendingpositions.Themuscleisslowlylengthenedtothepointoftensionortothe‘edge’ofthestretch.Bouncingorjerkingmovements,suchassittingwiththesolesofyourfeettogetherandflappingyourkneesup
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anddown,canactuallymakethemusclecontract,achievingtheexactoppositeofwhatisdesired.Thesamecontractingresponsecanoccurwhenwepushhardintoastretch.Shakingandgrimacingareoftensignalsoftoomuch,toosoon.Ifthisoccurswhenyoustretch,backoff,breatheslowlyanddeeplyandstartagain.
Dynamic
Theterm‘dynamic’isalooseone,butinthisbookitreferstocontrolledandrhythmicmovementsmostlyusedduringthewarm-upsections.Thesemovementsaregentle,slowandwithintheperson’snormaljointrangeofmotion.Theyarecomfortableandsimple,forexample,swingingalegbackandforthorrollingtheshoulders.Themainaimistoraisetheheartrateslightlyandencouragebloodflowtothepartofthebodythatyoueitherintendtostretchdeeperorinvolveinathleticendeavours.
Sportspeoplecanalsoselectdynamicmovementsthatmimictheirsport,therebyingrainingmovementpatternsintheirmindsbeforeactuallypickinguparacquetorrunningonthetrack.Thesemovementscanbemadefasterandmoredynamicbyaddingskippingorwalking,butonlyiftheathletehasnoinjuriesandtakescare.
Doyouneedtowarmupordodynamicstretchesbeforeholdingstaticstretches?Itwillonlyhelp,especiallyifyoufeelverystiff,arelargelysedentaryorareelderly.Warmmusclesrespondbettertostretching.
HOWLONGSHOULDIHOLDASTRETCH?
Accordingtostudies,30secondsistheidealamountoftimetoholdastretch.Beyondthis,littlemoreisgainedintermsofflexibility.Ofcourse,thisdependswhoyoutalkto.Sportsscientistswouldprobablysay20-30secondswhilesomeschoolsofyogaholdposturesforthreeminutes.I
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thinkitdependsonwhatyou’vedonepriortostretchingandwhichmusclegroupyouaretargeting.Forexample,aminutewouldseemlikealongtimetostretchthedelicateneckmusclesiftheyarealittlestiff,butyoucanholdastretchforthelarger,thickermusclesofthehipsafteralongbikerideandstilldeepenthestretchaftertwominutes.Ifyouarestretchingtoaidrelaxation,youmayalsowanttoholdforlonger;thisisreflectedinthepre-bedandstress-releasingsequenceslaterinthebook.
Assistedorpartner
TheStretchesbySportsectioncontainssometechniquesdonewiththeaidofapartner,eitherperformingthestretchtogetherortakingturnstolengthenoneanother’smuscles.Workwithapartneryoutrustandcommunicatecontinuallyduringthestretchingprocess.Ifyouaretheoneassisting,regularlyaskyourpartnerhowtheyfeelandlookforsignsofdiscomfort(suchasgrimacing)whichmaymeanyouarepushingtooquicklyortoofar.Partnerstretchingisalsoagreatmeansofforgingbondsbetweensportsteammembers.
WHATISFLEXIBILITY?
Thetermflexibilityreferstoachievingfullrangeofmotionaroundajoint,forexample,beingabletorotateyourball-and-socketshoulderjointfreelyacross365degreeswhen‘rolling’yourshoulder.Fullrangeofmotionisidealasitallowsjointstoadapttostressimposedonthebodyanddecreasesthepotentialforinjury.Agoodmottoforrangeofmotionis‘moveit,orloseit.’Toachieveit,weneedtotargetbothjointrangeofmotion(themotionavailableatthejoint)andmusclelength(theabilityofamusclecrossingthejointtolengthen).Thetechniquesinthisbooktargetbothjointrangeofmotionwithdynamicheadrollingorlegswinging-typetechniquesandmusclelengththroughstaticorlong-heldstretching.
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WhatDeterminesFlexibility?Thedegreeofflexibilityyoupossessisdeterminedbyanumberoffactorssomeofwhich(likegenetics)areoutofyourcontrol.Therefore,thetypeofstretchyouchoosedependsonyourbody.Oneperson’s‘advanced’stretchmightbeanother’s‘gentle’.Nevertrytomimicaphotographofanadvancedstretchifitdoesn’tsuityouphysicallyorcausesdiscomfortorpain.Itcannotbestressedenough:allthatmattersisthatyoufeelthecorrectmuscleslengthening.
Flexibilityisdeterminedbyanumberoffactors,including:
• SexWomenhavegreaterrangeofmotionthanmenatthehips,kneesandankles,accordingtoresearch.Studiescomparingupperbodymobilitybetweenthesexes,suchasshoulderrangeofmotion,arelessconclusive,showingfemaleshavesuperiorrangeofmotioninsomeplaneswhilemenexcelinothers.
• AgeMusclescanbecomestifferasweageasdothesupportingligamentsandtendons,butdecreasedactivitymayalsobeamajorreasonthatwelosemobility.Thereisalsolesslubricatingjointfluid.However,stretchingandotheractivitygraduallyimproveslubricationuntilmovementbecomeseasier.‘Ananalogyis[thatof]applyingadropofoiltoastubborngateandthenopeningandclosingituntilitstopssqueaking,’explainsDrMarkS.Lachs,DirectoroftheCentreforAgingResearchandClinicalCareattheWeillMedicalCollegeofCornellUniversity.
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SEVENRULESFORSAFESTRETCHING
Justlikewithanyotheractivity,itispossibletodamagemusclesbystretching,usuallybypushingtoohardortoofast.Followthesesevensimplerulestoensureyourstretchingregimeworksfor,notagainst,you.
Don’tstretchcoldmusclesBriskwalkingorlimberingmovements,suchasmakingcircularmovementswiththearms,willraisethebody
temperatureandmakethemusclesmorepliableandresponsivetostretching.
Don’tpushtoofar,toosoonMuscleswillcontractinresponsetoquick,aggressivestretching,creatingexactlytheoppositeeffectto
lengthening.Beginatthe‘edge’ofthestretchbyexperiencingalighttensionthengraduallydeepenovertime.Thiswayyouoverridethebody’snatural‘contracttoprotect’mechanism.
Stretchingshouldn’thurtGrimacingandshakingshouldnotbevisiblewhenstretching.Again,thiswillonlytriggerthebody’ssafety
mechanismsandcausethemusclestotightenfurther.
GetexpertadviceregardinginjuriesStretchingisafantasticwayofpreventingcommonoveruseinjuriesbutmaynotbepartofa
rehabilitationplan.Checkwithyourphysiotherapistormedicalpractitionerbeforeembarkingonstretchesthattargetyourinjuredarea.
Stayfor20-60secondsForsome,havingthepatiencetoholdastaticstretchcanbechallenging,butstandingononeleg,liftingtheotherand
doingacursoryfive-secondtugwillnotlengthenthethighs,orquadriceps,afterarun.Spend20-60secondsholdingastretchorfollowamoredynamicsequencethatkeepsthemusclesmovingandholdsyourinterest.
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Don’tforgettobreatheSlow,deepbreathingaidsthestretchingprocessbytriggeringthebody’sparasympathetic‘restandrestore’
response–theoppositeoftheheightened‘fightorflight’.Thisrelaxesmuscles,which,inturn,aidsstretching.Ifdeepbreathingisnewtoyou,justbreatheslowerandthroughyournose.
ExitslowlyTakeyourtimetocomeoutofthestretchparticularlyifyou’veheldthepositionforoveraminuteasexitingquicklymight
injurethelowerback.Thisisparticularlyrelevanttostandingorsittingforward-bendingmovementsoftenusedtostretchthehamstrings.
• GeneticsThecompositionofelastinandcollagenintheconnectivetissueisdeterminedbybirth.Thisexplainswhysomepeopleseemtobenaturallysupple.However,throughregularanddiligentstretchingitispossibletoimprovetheelasticqualityofmusclesandimproveflexibility.Inmyexperience,thepeoplewhobecomevisiblymoresuppleinthefastesttimestretchatleastthreeorfourtimesaweek.
• BodyProportionsAmanwithbroadshouldersmaystruggletodosomeadvancedshoulderstretchesandthisissimplyamatterofbodyshape.Theproblemcanusuallybecircumventedwiththeuseofstretchingaids,suchasstraps.Possessingshorterlegsandalongtorsoalsosimplymeansthatit’seasiertodocertainstretchessuchasreachingforyourtoeswhensittingorstanding.Thisdoesn’tmeanthattheownerofthistypeofbodydoesnotstillneedtostretchtheirhamstrings–theyjustmakeitlookeasy.
WHENSHOULDISTRETCH?
Wheneveryouremember:waitingforthekettletoboil,intheshoweror
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whilewatchingT.V.Somepeopleliketostretchinthemorningwhileothersfavourapost-workstretchingroutinetode-stressandrelax.Stretchbeforeandafterexercise,butdogentle,limberingmovementsbeforehandandsavethelonger-heldorstaticstretchesforaftertheworkout.Littleandoftenisideal,butdowhatyoucan.
HOWFLEXIBLEAMI?
It’stooeasytolabelyourselfas‘supple’or‘stiff’,butthetruthismostpeopleareabitofboth,dependingonwhatareaofthebodytheyarestretching.Youmaystruggletotouchyourtoes,butshowsuperiorhipflexibilitybylyingonyourback–frog-like–withyourlegsbentandsolesofyourfeettogether.Therefore,flexibilitymustbeseenasspecifictoaparticularjointormuscle.Thereisabafflingarrayoftestswhichmeasureflexibilityifyouareseriousaboutmeasuringprogress.Otherwise,simplyworkwithinyourlimitsandenjoystretchingforthemanybenefitsitprovides.
StretchingAidsandEquipmentAsimpletoolsuchasanoldtie,dressinggownbeltorpurpose-madecottonyogastrapcanopenupaworldofnewstretchesforthosewithlimitedflexibility,lettingyoumoveintothecorrectposition.Aclassicexampleofthisistheseatedhamstringstretchwherethelegsarestraightenedoutandthepersonstretchingleansforwardstotouchtheirtoes.Formorethanhalfthepopulation,thiswillsimplyresultinstretchingthelowerback.Byloopingastraparoundthesolesofthefeetandsittingmoreupright,thestretchshiftstothecorrectmuscles:thehamstringsatthebackofthethighs.Youmayalsobenefitfromsittingontheedgeofacushionorayogafoamblock.Thistiltsthepelvisforwards,which,again,takesthepressureofftheback.I
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liberallydistributestrapsandblocksduringyogasessionstoaccountforlevelsofflexibilityandrecommendusingbothtoanyonewithlimitedrangeofmotion.Hereareafewusefulaids.
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Stretchingaid1:strap
Strapscanbeusedinvariouswayssuchasloopingaroundthefeetinseatedhamstringstretchesoraidingshoulderstretches.Youdon’tneedtobuyapurpose-madecottonyogastrapasanoldtieordressinggownbeltmakesagoodsubstitute.
Herearethreeexamplesofstrapusage:
1LyingHamstringStrapStretch
Loopingastraparoundthesoleofthefootmakesthisclassichamstringstretchaccessibleforeveryone,howeverresistantthemuscles.Theintensityofthestretchcanalsobealteredbywalking
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yourhandsupthestraptodrawthelegcloser,orreleasinganinchortwotoletthelegmoveaway.
2OverheadStrapStretch
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Astrapprovidesaneasywayto‘open’yourchestandlengthenupper
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chestmusclesincludingpectoralismajorandminor–agreatfeelingparticularlyifyouhavebeenslouchedoveracomputer,drivingorridingabike.
3LyingQuadStretch
Ifyoufindyourselfreachinginvainforthefootinthisface-downfront-of-thighstretch,tryhookingastraparoundtheankle,holdingontobothpartsofthestrapandgentlydrawingtheheelintowardsthebuttocks.Oruseastrapinthestandingversionofthisstretch.
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Stretchingaid2:foamblockorcushion
Themainpurposeofayogafoamblockorhouseholdcushionistomakeseatedstretchesmorecomfortable,especiallyforthosewithtighthamstrings,astiffbackorlowerbackproblems.Theycanalsomakethecross-leggedpositionmoreaccessible.
Herearethreeexamplesoffoamblockorcushionusage:
1SeatedHamstringStretch
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Ifallyoufeelislowerbackstraininaseatedhamstringstretch,tryperchingontheedgeofablockorcushion.Thiswilltipthepelvisforwards,easepressureontheback,andshiftthestretchtotheintendedtarget:thehamstrings.
2ButterflyorCross-LeggedPose
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Sittingonablockorcushionelevatesthehipswhichmakesanywide-kneeposition,suchasButterflyorsittingcross-legged,alittlemorecomfortable.Alternatively,placeblocksorcushionsunderyourknees.
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3Supportingyourhead
Ifyourheadtiltsbackwhenyouliedown,restitonacushionorblocktobringyourheadbackinlinewiththespine.Youaretheninthecorrectpositiontoproceedwithanysupinestretcheswithoutanyneckstrain.
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Stretchingaid3:foambrick
FoambrickscanbepurchasedfromyogaorPilatescompanies.Thesestrongbutlightweightrectangularbrick-shapedblocksareworthsourcingespeciallyifyouhavelimitedrangeofmotionorsufferwithlowerbackache.They‘bringthefloortoyourhands’ratherthanmakingyouroundyourlowerbacktoreachthefloorinforward-bendingstretches.
Herearethreeexamplesoffoamblockusage:
1Wide-LeggedForwardBend
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Ifyoulacktheflexibilitytobringthepalmsallthewaytothefloor,orwanttoprotectaninjuredlowerback,positionyourhandsontwobricksattheirtallestheight.
2LowLunge
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Positioningonebrickeithersideofyourhipswhereyoucanrestyourhandsenablesyoutostabilisethebodyandfocusondroppingthehipsdeeperintothelunge.
3Lizard
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Fromallfours,stepyourleftfootuptotheoutsideofthelefthand.Letyourhipssinkdown.Eitherremainherewithstraightarmsorslowlylowerdownontotheforearms.Abrickundereachforearmwillraisethefloorlevelandprovidesupportfortheupperbodywhileyouconcentrateonstretchingthehipsandinnerthighs.Repeatontheotherside.
HowtoUseThisBook
Ifyouarewonderinghowbesttonavigatethisbook,hereisaquickguide.
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Decidewhatyou’dliketoachievefromthelistbelowandturntotherelevantsection.Hereareafewexamples:
• Asinglestretchforaparticularanatomicalareaormuscle,suchasthehamstrings,trapeziusorquadriceps.TheStretchingbyAnatomysectionoffersarangeofstretchesfortheneckandshoulders,wristsandhands,backandsides,hipsandbuttocks,upperlegs,andlowerlegsandfeet.Theyaregroupedintostanding,sittingandlyingstretchesandvaryinintensity.Eachanatomicalsectionbeginswithaseriesoftargetedwarm-upmovestoprepareforthedeep,staticstretchesthatfollow.
• Asequenceofstretchesforaparticularanatomicalareaormuscle.EachanatomicalsectioninStretchingByAnatomyconcludeswithfour5-minutesequencessoyoucaneasilystringindividualstretchestogetherforthatbodyregion.
• Chair-basedstretchesforthoselackingmobilityorrecoveringfromillness.Mostmainstretchescanbeadaptedtobeperformedwhilesittingonachair.TurntotheStretchesforSeniorsroutineandthegentleTotalBodyFlexibilitysequences.TheyarebothfoundintheStretchingSequencessection.
• Asequenceforthosewhodeemthemselves‘stiff’.TrytheEightStretcheswithaStrapsequenceasitallowsthoselackingflexibilitytoaccessarangeofstretcheswiththehelpofacottonyogastrap,dressinggownbeltortie.ThetwoGentleTotalBodyFlexibilityroutinesarealsoworthalook.TheTotalBodyFlexibilityGentle,IntermediateandAdvancedsequencesrepeatversionsofthesamestretchesbutthestretchesincreaseindifficultyorintensityasyoumoveupalevel.Thismeansthatifyouwishtoimproveyourflexibilityyoucanprogresstotheslightlydeepervariation.
• Advancedstretchesforthemoresupple.Ifyouarenaturallymoresuppleorhavebeendedicatingtimetoflexibilitytrainingperhapsforasportthatdemandsit,likeamartialart,trytheTotalBodyFlexibilityAdvancedsequences.AttheendofeachsportsectioninStretchesbySport,thereisalsoa‘GoingDeeper’stretchforthosewantinganadvancedoption.
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• Warm-uptechniquesandcooldownstretchesforfootball,running,cyclingand17othersports.TheStretchesbySportsectionofferssixpre-sportwarm-upmovesandtenpost-playstretchesfor20sports.Thewarm-uptechniquesraisethebodytemperature,improvemobility,reducepotentialinjuriesandingrainmovementpatterns.Thestaticstretchesrestoremusclelength,reducerecoverytime,avoidinjuryandevenaidperformance.Pictureatennisplayer’swidelungefortheball,agolfercoilingbackinpreparationtoswingoraroadcyclistdroppingintoanaerodynamicposition.
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StretchingbyAnatomy
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StretchesfortheNeckandShouldersManyofushavesufferedwithastiffneckorshouldersatsomepoint.Thismightbeanoveruseinjurycausedbyplayingaparticularsportthatinvolvesrepetitiveheadturning,suchasswimmingthefrontcrawl,orbeingdeskboundforlongperiods.Poorpostureandstresscanalsotriggerneckandshouldertension.Thegoodnewsisthatneckandshoulderstretchingiseasyandconvenient–assimpleasrollingyourshouldersincircles.Itcanbedoneatadeskorwhilecommutingandoftenbringsimmediaterelief.
Warmuptheneckandshouldersfirst,theneitherselectanindividualstretchortwo,orchooseasequencefromtheendofthechapter.
TheNeck
WARMINGUP
Repeateachtechniquex4
HEADROLL
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Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.
HEADTURN
Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.
HEADNOD
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Dropyourheaddown,tuckingthechinintowardstheupperchest.Liftyourheadandlookslightlyup.Continuetonodyourheadslowlyandsmoothly.
HEADTILT
Lookahead.Tipyourrighteardowntowardsyourrightshoulder.Returntothecentre.Tipyourlefteardowntowardsyourleftshoulder.Returntothecentre.Continuetotiltyourheadfromsidetosideslowlyandsmoothly.
Neckstretches
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Holdeachstretchfor20seconds.
Takecarenottooverstretchtheneckmusclesasthismayresultinincreased,ratherthandecreased,tightness.Progressslowlyandgentlyandalwaysstretchbothsidesoftheneckmuscles,evenifonesideismuchtighter,tomaintainmusclebalance.Whenpossibleusejusttheweightofyourheadandletgravitydotheworkforyou.Thehandsareusedlightlyinthe‘assisted’neckstretchesasalittleextraweightoralighttouchofthefingertips,butifthisfeelsuncomfortable,dotheversionwithoutthehands.
NECKEXTENSORSTRETCH
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Standorsittall.Dropyourheaddown,bringingyourchintowardsyourchest.Letyourheadhang,allowingtheweightofyourheadtodothestretching.
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ASSISTEDNECKEXTENSORSTRETCH
Standorsittall.Interlinkyourhandsbehindyourhead.Dropyourheaddownbringingyourchintowardsyourchest.Donotpushyourheadfurtherbutletyourelbowsdropforwardssothattheweightofyourarmsincreasesthestretch.
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TRAPEZIUSSTRETCH
Standorsittall.Dropyourheaddowntolookbetweenyourfeet.Nowturnyourheadslightlytotherighttolookatyourrightfoot.Returnyourheadtoyourstartingpositionbeforerepeatingontheoppositeside.
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ASSISTEDTRAPEZIUSSTRETCH
Standorsittall.Dropyourheaddowntolookbetweenyourfeet.Turnyourheadslightlytotherighttolookatyourrightfoot.Raiseyourrightarmup,placeyourrighthandontothetopofyourheadanddrawyourheadalittledeeperintothestretch.Repeatontheotherside.
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SIDENECKSTRETCH
Standorsittallwithyourarmsbyyourside.Lookforwards.Slowlyloweryourrighteartoyourrightshoulder.Tostretchdeeper,pressyourleftshoulderdownwards.Repeatontheotherside.
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ASSISTEDSIDENECKSTRETCH
Slowlyloweryourrighteartoyourrightshoulder.Raiseyourrightarmupandplaceyourrightpalmontotheleftsideofyourhead.Gentlydrawyourheadalittlefurtherovertotheright.Repeatontheotherside.
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CLASPEDHANDSNECKSTRETCH
Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtotherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.
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ROTATINGNECKSTRETCH
Standorsittall.Keepingyourshouldersstraight,slowlyrotateyourheadtotherightbringingyourchintowardsyourshoulder.Repeatontheotherside.
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ASSISTEDROTATINGNECKSTRETCH
RepeattheRotatingNeckStretchbyturningyourheadtotheright.Nowbringyourrightfingertipstotheleftsideofyourchinandgentlyencouragethestretch.
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NECKFLEXORSTRETCH
Standorsittall.Raiseyourheadasiflookingattheceiling.Keepyourmouthclosedandteethtogether.
TheShouldersIntheorytheballandsocketshoulderjointshouldbehighlymobile,withyourarmabletorotate360degrees,butthestiffeningeffectsofolderage,asedentaryjoborevenpractisingasport,suchasgolf,climbingortennis,canallgraduallyimpactonshouldermobility.Thissectionprovidesawiderangeofstretchesfortheshouldergirdleandsurroundingareasincludingthechestmuscles,which,iftight,cancausethebackandshoulderstoround,leadingtoslouching.Handpick
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oneortwostretchesifyouwanttotargetaparticularmuscleorworkthroughafewsequencesattheendofthischaptertomaintainorimproveoverallshoulderhealthandmobility.
WARMINGUP
Repeateachtechniquex4
SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersforwardsfirst,then
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repeatinabackwardsmotion.
SWIMMINGARMS2
‘Swim’yourarms,mimickingafrontcrawlmovement.Allowtheupperbodytorotateasyoureachforwardswithalternatearms.Reversethe
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exercisebycopyingthebackstrokemovement.
ELBOWTOUCH
Dropyourfingertipsontoyourshoulders.Sitorstandtall.Breatheinasyoudrawyourelbowswide.Breatheoutasyoudrawyourelbowsclosertogetherinfrontofyou.Touchthemtogetherifyoucan.
SHOULDERBLADESQUEEZE
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Positionyourarmsina‘W’shape.Drawyourarmsbackandsqueezeyourshoulderbladestogether.Releaseandbringyourforearmsclosertogether,touchingifyoucan.
SHOULDERSHRUG
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Liftyourshouldersuptowardsyourears.Holdforasecond.Nowletthemdropdown.
ShoulderstretchesPerformeachstretchfor10-20seconds.
Tricepsstretchseries
Thefollowingtechniquestargetthetricepsunderneathyourupperarm,butalsotherotatormusclesinyourshoulder.Ifthisisatight
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areaforyou,proceedgentlyandslowly.Haveastrap,beltortienearbyasanaid.
TRICEPSSTRETCH
Standwithyourfeethip-distanceapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.
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SHOULDERBLADEREACHSTRETCH
Standwithyourfeethip-distanceapart.Takeyourleftarmbehindyourbackandslideyourhandupthespinetowardsthemiddleofyourshoulderblades.Repeatontheotherside.
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TRICEPSSTRAPSTRETCH
Layastrap,beltortieoveryourrightshoulder.RepeattheTricepsStretchwiththerightarm,butthistimetakeyourleftarmbehindyourbackandslideitupthespine.Usethestraptobridgethegapbetweenyourhands.
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ADVANCEDTRICEPSSTRETCH
Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Takingyourlefthandbehindyourback,slideitupthespineandtrytolinkyourhandstogether.Ifyoucan’tcomfortablygripyourhandstogether,thenuseastrap(seeTricepsStrapStretch).Youmaybeabletolinkhandsononeside,butnottheother.
Backofshoulderstretchseries
Thesestretchestargetthemusclesinyourupperbackandposteriorshoulders,suchasthetrapezius,therhomboidsandtheposteriordeltoid.Ifyouhaveanigglingacheintheupperback,trythesetechniques,stoppingatthestretchthatsuitsyourlevelofmobility.ThosewithbroadshouldersormusclybicepsmaystruggletoperformtheAdvancedArmWrapStretch,butthisispurelyduetophysical
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buildratherthaninsufficientflexibilitysofindasubstitutestretchthatsuitsyourphysique.
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POSTERIORSHOULDERSTRETCH
Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawthearmacrossyourbody.Donotrotateyourtorso.Repeatontheotherside.
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ARMWRAPSTRETCH
Standtall.Wrapyourarmsaroundyourshouldersasifgivingyourselfahug.Drawyourshouldersawayfromyourears.
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ADVANCEDARMWRAP
Standtallandraiseyourarmstoshoulderheight.Wrapyourrightarmoveryourleftsothatyourarmscrossattheelbows.Nowmoveyourhandscloser.Relaxyourshouldersawayfromyourears.Experimentwiththefollowingvariations:• Drawingyourarmsdownwards• Liftingyourarmsupwards• Movingyourarmstotheright• MovingyourarmstotheleftUnravelandrepeatthestretch,crossingtheleftarmovertheright.
Frontofshoulderandcheststretchseries
Theshouldermusclesatthefrontofyourbody,suchastheanteriordeltoids,arecoveredhere,butalsothemusclesofthechestorthe‘pecs’.Whyincludepectoralismajorandminorinachapteronshoulders?Tightchestmuscleshaveadirecteffectontheshouldersbydrawingthemforwardsor‘rounding’theupperbackand
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shoulders.Inyogathefollowingstretcheswouldbeknowncollectivelyas‘shoulderopeners’.Proceedgently,stoppingatthepointoftensionratherthandiscomfortorpain.
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STRAPSHOULDERLOOSENER
Holdastraportieoverheadwithyourhandswideapartandplaywiththefollowingmovements:• Dropyourhandsforwardssothestrapisinfrontofyourchest.• Liftthestrapoverheadsoitisbehindyourhead.
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• Tilttotheleftreachingyourarmshigh.• Tilttotherightreachingyourarmshigh.
Repeatthewholesequencex4.
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OVERHEADSTRAPSTRETCH
Remainstanding.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.
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CHESTANDSHOULDERSTRETCH
Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.
ShouldersBack!StretchingandPosture
Stretchingcanhelppreventandcorrectpoorposturecausedpartlybyacombinationoftightchestmusclesandstretchedorweakupperbackmuscles.Sitslouchedforlongperiodsand,overtime,thesetightchestmusclesdrawtheshouldersforwardscreatingaroundedspine
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andsometimesapokingchin(pictureaT-Rexsideonandyougettheidea).Acombinationofstretchingandstrengtheningcancorrectbadposturebylengtheningthechestmusclesandstrengtheningtheupperback.TrytheOverheadStrapStretchandtherelaxingRolledMatStretch.Alsoaimtositorstandtallanddrawyourshouldersbackasifflatteningtheshoulderbladeswheneveryouremember.StrengthexercisessuchasThePlankorthegymexerciseSeatedRowwillreinforcethemusclesoftheupperback.
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CHESTANDSHOULDERSTRAPSTRETCH
RepeattheChestandShoulderStretch,holdingastrapbetweenyourhands,butthistimebendyourknees,tipforwardsfromthehips,dropyourheadandliftyourhandsoffthelowerback.Remainherefor20-30seconds,lettingtheweightofyourarmsdropforwards.Toexit,dropthestraptoyourlowerback,bendyourkneesdeeplyandriseuptoastandingposition.
PARTNERCHESTANDSHOULDERSTRETCHES
Trythefollowingshoulderandcheststretcheswithapartner.Having
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1
someoneassistthestretchmeansyoucangodeeperthanstretchingsolo.Justensurethatyouproceedwithcautionbymaintainingcommunicationwithyourpartnerandstoppingthestretchattheinitialpointoftensionorthe‘edge’ofthestretch.
Standtallwithyourpartnerbehindyou.Raisebotharmsuphorizontally.Askyourpartnertoholdyourhandsorwristsandgently
drawyourarmsbackwardswhileyoumaintainastraightback.Turnyourpalmstofaceoutwards.Stopwhenyoufeelthepointoftension.
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2 Sitonachair.Claspyourhandsbehindyourheadandrelaxyourshoulders.Askyourpartnertostandbehindyou,holdyourelbowsand
gentlydrawyourarmsback.
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3Remainseated.Dropyourfingertipsontothetopsofyourshoulders.Askyourpartnertostandbehindyou,holdyourelbowsandgently
drawyourarmsback.
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THERACK
Sitonthefloorwithyourlegsstraight.Takeyourhandsbehindyourbackandpressthemintothemat.Liftyourchest,butkeepyourchintuckedin.Squeezeyourshoulderbladestogether.Positionyourhandsclosertogetherorfurtherbackfromyourbodytogodeeper.Note:thisisadeepstretchforyourshoulderssoavoiditoronlydothefirstpartofthestretchifyouhaveaninjury.
‘PASSIVE’STRETCHING:WORKINGWITHGRAVITY
Theterm‘passive’stretchingdenotestechniquesthatsimplyletgravitydothework.Theideaistogetcomfortable,remainstill,breathedeeplythroughthenose,andletthelegsorarmsrelax.Holdalittlelongerthananormalstretch–upto1or2minutes–butexitslowlyandcarefully.TheRolledMatStretchisanexampleofapassivestretchandisparticularlyusefulforpeoplewhospendtimewithaflexedspine,suchasdeskworkers,drivers,aswellascyclists.Passivestretchingisalsoausefulwind-downtechniqueforpeoplewhofindithardtosleepas,whenit’scombinedwithslowbreathing,it’shalfstretchandhalfrelaxationtechnique.
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ROLLEDMATSTRETCH
Youwillneedayogamatorsimilarlongexercisematforthisstretch.Rollituptightly.Sitonthefrontedgeofthematandloweryourselfdowntolying.Ensurethatyourheadandhipsareonthemat.Bendyourlegsandplaceyourfeetonthefloor.Bendyourarmsintoarightangleposition.Remainherefor1-3minutesrelaxingthearmsasmuchaspossible.
Five-minutestretchsequences
Stringtogethersomestretchesintofive-minuteroutinesfortheneckandshoulderregion.
Necksequence1
1.HEADNOD
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Dropyourheaddowntuckingthechinintowardsyourupperchest.Liftyourheadandlookslightlyup.Continuetonodyourheadslowlyandsmoothly.Repeatx4.
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2.HEADTILT
Lookahead.Tipyourrighteardowntowardsyourrightshoulder.Returntothecentre.Tipyourlefteardowntowardsyourleftshoulder.Returntothecentre.Continuetotiltyourheadfromsidetosideslowlyandsmoothly.Repeatx4.
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3.ASSISTEDNECKEXTENSORSTRETCH
Standorsittall.Interlinkyourhandsbehindyourhead.Dropyourheaddown,bringingyourchintowardsyourchest.Donotpushyourheadfurtherdown,butletyourelbowsdropforwardsothattheweightofyourarmsincreasesthestretch.
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4.ASSISTEDTRAPEZIUSSTRETCH
Standorsittall.Dropyourheaddowntolookbetweenyourfeet.Turnyourheadslightlytotherighttolookatyourrightfoot.Raiseyourrightarmup,placeyourrighthandontothetopofyourheadanddrawyourheadalittledeeperintothestretch.Repeatontheotherside.
DOORFRAMESHOULDERSTRETCH
Adoorwayistheperfectspacetostretchthefrontofyourshouldersandyourchestmuscles.Standingtallinthemiddleofthedoorway,raiseyourarmsoutsidewaysatchestheight,placeyourpalmsonthewalleithersideofthedoorframe,andleanyourchestintothespace.TryrepeatingtheabovewithyourarmsinahigherV-shapedposition.
Necksequence2
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1.HEADROLL
Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.Repeatx4.
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2.HEADTURN
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Rotateyourheadtotheright,backtothecentreandovertotheleft.
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Continuetoturnyourheadfromsidetoside.Moveinslowmotion.Repeatx4.
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3.ASSISTEDROTATINGNECKSTRETCH
Standorsittall.Keepingyourshouldersstraight,slowlyrotateyourheadtotherightbringingyourchintowardsyourshoulder.Nowbringyourrightfingertipstotheleftsideofthechinandgentlyencouragethestretch.Holdfor10secondsoneachside.
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4.NECKFLEXORSTRETCH
Standtall.Raiseyourheadasiflookingtotheceiling.Keepyourmouthclosedandteethtogether.Holdfor10seconds.
Shouldersequence1
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1.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.Repeatx6.
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2.POSTERIORSHOULDERSTRETCH
Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Holdfor10-20seconds.
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3.TRICEPSSTRETCH
Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Holdfor10-20seconds.
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4.SHOULDERSTRETCH
Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Togodeeper,bringthepalmsofyourhandstogetherwhileyourhandsareclasped.Holdfor
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10-20seconds.
Shouldersequence2
1.SHOULDERSHRUG
Liftyourshouldersuptowardsyourears.Holdforasecond.Nowletthemdropdown.Repeatx4.
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2.STRAPSHOULDERLOOSENER
Holdastraportieoverheadwithyourhandswideapart.Dropyourhandsforwardssothestrapisinfrontofyourchest,thenliftthestrapoverheadsoitisbehindyourhead.Repeatx4.
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3.OVERHEADSTRAPSTRETCH
Remainstanding.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.Holdfor20seconds.
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4.ARMWRAPSTRETCH
Standtall.Wrapyourarmsaroundyourshouldersasifgivingyourselfahug.Drawyourshouldersawayfromyourears.Holdfor10seconds.
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StretchesfortheWristsandHandsAlittlediligentstretchingofthedelicatehandandwristmusclesiswiseifyouspendlonghoursatakeyboardtopreventconditionssuchasRepetitiveStrainInjury.Sportspeople,suchassquashortennisplayers,canusethesestretchestoensuretheirhands,wristsandforearmscanwithstandtherepeatedimpactofhittingtheball.Don’toverstretchbyapplyingpressuretooquickly.
WristsandHandsThissectioncontainsbothstand-alonestretchesandready-madesequencesforthedelicatemusclesofthewristsandhands.Itisaimedatanyonewantingtoeasestiffnessormaintainflexibilityinthisregion.Regulargentlestretchingmayalsohelppreventcommonwrist/handproblemssuchasRepetitiveStrainInjury(RSI).Pleasenote:ifyoualreadyhaveinflammationinthewristsorhandsstretchingmaybeharmful;seeamedicalprofessionalforadvice.
WARMINGUP
WRISTROLL
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Makefistswithbothhandsandrotatethemslowly.
WRISTANDHANDWARMER
Interlaceyourfingers,palmsdownandchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogether.Alternatebetweenflexingandextending(bendinganddrawingback)yourwrists.
SQUEEZEANDSPREAD
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Squeezeyourhandsintofists,tuckingthethumbinandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.Repeatx4.
Bodypartstretches
STANDINGWRISTEXTENSORSTRETCH
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Holdyourrightarmoutstraight.Graspyourrightfingersanddrawthembacktowardsyourpalm.
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STANDINGWRISTFLEXORSTRETCH
Holdyourrightarmoutstraight.Liftyourfingersanddrawthembacktowardsyourbody.
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KNEELINGWRISTFLEXORSTRETCH
Fromakneelingposition,leanforwardsandgentlypreparetoplaceyourpalmsonthefloorinfrontofyouwiththefingerspointingbacktoyourknees.Proceedtolaymoreofthepalmsontothefloorifthisfeelscomfortable.
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KNEELINGWRISTEXTENSORSTRETCH
Fromakneelingposition,leanforwardsandgentlypositionthebacksofyourhandsonthefloorwiththefingerspointingbacktoyourknees.Beginbypressingthefingertipsintothefloorandonlylaymoreofthebackofyourhandsonthefloorifthisfeelscomfortable.
RepetitiveStrainInjury
RepetitiveStrainInjury,orRSI,isageneraltermtodescribethepainfeltinmuscles,nervesandtendonscausedbyrepetitivemovementoroveruse.Itisoftentriggeredbylargeamountsoftimespenttyping,andsymptomsincludetinglingornumbness,cramp,stiffnessorpain.IfyouarealreadyexperiencingsymptomsofRSI,seeyourdoctororphysiotherapistfirstassomestretchescandomoreharmthangood.Butifyouspendlargeamountsoftimeatakeyboard,thestretchesinthischapterareagoodpreventativemeasuretoavoidsufferingwithwhatcanbeafrustratingcondition.TryThePrayerStretchseriesonce
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ortwiceaday.Settingupyourworkplacecorrectly,strengtheningexercisesandtakingregularbreaksfromthekeyboardarealsorecommendedstepstotake.
THEPRAYERSTRETCHSERIES
1Placeyourpalmstogetheratchestheightinaprayerposition.Keepingyourpalmsconnected,slowlyloweryourhandsuntilyourarmsreacha90-degreeposition.Holdeachstepfor10seconds.
2Tipyourhandstotheleft.
3Tipyourhandstotheright.
4Moveyourhandsoutwardssoyourfingersarepointingawayfromyou.
5Placethebacksofyourhandstogetherwithyourfingerspointeddown.
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FINGERSTRETCH
Spreadyourfingerswide.Gentlydrawbackeachfingeronebyone,holdingforafewseconds.
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THUMBSUP
Makea‘thumbsup’positionbycurlingyourfingersintoyourpalmwithyourthumbstickingupandgentlydrawyourthumbback.
Five-minutestretchsequences
Stringtogethersomestretchesintofive-minuteroutinesfortheforearms,wristsandhands.
Wristsandhandssequence1
1.WRISTROLL
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Makefistswithbothhandsandrotatethemslowly.Repeatx4.
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2.SQUEEZEANDSPREAD
Squeezeyourhandsintofiststuckingthethumbinandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.Repeatx4.
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3.FINGERSTRETCHING
Spreadyourfingerswide.Gentlydrawbackeachfingeronebyone.Holdfor3-4seconds.
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4.THUMBSUP
Makea‘thumbsup’positionbycurlingyourfingersintoyourpalmwithyourthumbstickingupandgentlydrawyourthumbback.Holdfor5seconds.
Wristsandhandssequence2
1.STANDINGWRISTEXTENSORSTRETCH
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Holdyourrightarmoutstraight.Graspyourrightfingersanddrawthembacktowardsyourpalm.Holdfor10seconds.
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2.STANDINGWRISTFLEXORSTRETCH
Holdyourrightarmoutstraight.Liftyourfingersanddrawthembacktowardsyourbody.Holdfor10seconds.
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3.PRAYERSTRETCH2
Placeyourpalmstogetheratchestheightinaprayerposition.Tipyourhandstotheleft.Holdfor10seconds.
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4.PRAYERSTRETCH3
Placeyourpalmstogetheratchestheightinaprayerposition.Tipyourhandstotheright.Holdfor10seconds.
Wristsandhandssequence3
1.WRISTROLL
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Makefistswithbothhandsandrotatethemslowly.Repeatx4.
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2.FINGERSTRETCHING
Spreadyourfingerswide.Gentlydrawbackeachfingeronebyone.Holdfor3-4seconds.
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3.WRISTFLEXORSTRETCHKNEELING
Fromakneelingposition,gentlyplaceyourpalmsonthefloorwiththefingerspointingbacktoyourknees.Beginbypressingthefingertipsontothefloorandonlylaymoreofyourpalmdownifthisfeelscomfortable.Holdfor10seconds.
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4.WRISTEXTENSORSTRETCHKNEELING
Fromakneelingposition,gentlyplacethebacksofyourhandsonthefloor,fingerspointingtoyourknees.Continuebylayingmoreofthebackofyourhandontothefloorifthisfeelscomfortable.Holdfor10seconds.
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StretchesfortheBackandSidesAchinglowerback?Providingthatthisisamild,muscularacheandnothingmoreserious(alwaysseeadoctororphysiotherapistifyouareunsure),regular,gentlestretchingcankeepthebackhealthy,suppleandinjuryfree.Foreasynavigationthischaptergroupsbackstretchingtechniquesbothintophysicalpositions(lying,allfours,chairorstanding)aswellasanatomicalareas(lower,midandupperback)ifyouneedtotargetamorespecificregion.Itendswithaselectionoffive-minutewholebacksequencesthatstringtheindividualstretchesintoshortroutines.Thesemaybepractisedindividuallyorjoinedtogethertocreateacomprehensive20-minuteroutinethatwillmaintainwholebackmobility.
TheBackandSides
WARMINGUP
Repeateachtechniquex4
STANDINGTWIST
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Startinginastandingposition,bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotheleftandletthearmsswingaround.Returntothecentreandtwisttotheright.
MID-BACKWARM-UP
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Startinastandingpositionwithasmallbendinyourknees.Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.
Standingbackandsidestretches
FULLBODYSTRETCH
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Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere.Liftyourarmsup,butrelaxyourshoulders.
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STANDINGBACKBEND
Standwithyourfeethip-widthapart.Placeyourhandsonyourlowerback,fingerspointingdownwards.Continuelookingforwardorslightlydown.Leanback.Pushyourhipsforward.Drawyourelbowstogether.
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STANDINGSIDEBEND
Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Thensimplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandbendsidewaysfurther.Repeatontheotherside.
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THETRIANGLE
Stepyourfeetwidewithyourfeetfacingforward.Turnyourrightfootout90degreesandyourleftfootin45degrees.Raiseyourarmsuptoshoulderheight.Tipyourupperbodytotheright.Lightlyrestyourrighthandonyourleg.Eitherreachyourleftarmuporreachitoverbyyourlefteartoperformthemoreadvancedversion.Repeatontheotherside.
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SLOWROLLDOWN
Standwithaslightbendinyourknees.Dropyourheaddown,leanalittleforwardandletyourarmsdangle.Starttorolldowninslowmotionbylettingyourupperback,thenmidback,round.Rollslowlybackup.Note:Don’trolltoofarifyouhaveproblemswithyourlowerback.
DecompressingtheBack
Ifthewholebackjustfeelstightandyoucan’tpinpointaspecificareatostretch,thesetechniqueswillprovideadeeplysatisfyingfeelingofdecompressionandmuscularreleaseforboththebackandshoulders.
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Thiscanbeassimpleasclaspingthetopofadoorframeandbendingyourkneestolengthenthemusclesofthebackwhilekeepingyourfeetonthefloor.Ortrythe90-degreeChairStretch,placingyourhandsonthebackofachairandtippingyourbodyintoa90-degreeposition.Youcandeepentheintensityofthebackstretchbypressingyourhandsontothechairandmovingyourhipsbackintheoppositedirection.Kitchencountersarealsogenerallyatagoodheighttotrythisbackdecompressingstretchon.
Theallfoursseries
CATSTRETCH
Startonallfours.Asyouinhale,liftyourheadandhips,allowingthemidbacktodip.Asyouexhale,tuckthechininandthehipsunder,allowingthebacktoround.Repeatx4.
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PUPPYDOGSTRETCH
Startonallfours,keepingyourkneespositionedunderyourhips.Walkyourhandsforwardsuntilyourheadandchestlowertowardsthefloor.Toexit,drawyourabdomeninandslowlywalkyourhandsback.
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KNEELINGBACKSTRETCH
Fromallfours,sitbackonyourheels.Straightenyourarmsandreachyourhandsinfrontofyou.Spreadyourfingersandpressdown.Pullback,awayfromyourhands,foradeeperstretch.
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KNEELINGBACKSTRETCHWITHHOOKEDTHUMBS
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Fromallfours,sitbackonyourheels.Reachyourhandsinfrontofyouandbringthemclosetogether.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection.
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KNEELINGSIDESTRETCH
Fromallfours,sitbackonyourheelswithyourhandsstretchedouttogetherinfrontofyou,walkyourhandsovertotheright.Pressyourpalmsintothefloor.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.
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CHILD’SPOSE
Fromallfours,loweryourselfslowlydowntositonyourheels.Restyourforeheadonthefloorandrelaxyourarmsbyyoursides.Ifyourforeheaddoesnotreachthefloor,placesomefoamblocksorcushionsunderyourforehead.
Thetwistseries
Gentlerotationofthetrunkisagreatwaytoloosentightbackmuscles.Justensurewiththesittingtwisttechniquesthatyoudon’tallowthemoremobilelowerbackandnecktodoalltherotation.Whenteachingseatedspinaltwists,Iencouragestudentstodividetherotationintothreeparts:first,turnfromthelowerbackandstop;then,turnfromthemiddlebackandshouldersandstop;andfinally,rotate
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yourheadasfarasiscomfortable.
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BASICSEATEDTWIST
Sitwithyourlegsoutstraight.Bendyourleftlegandstepitoveryourright.Wrapyourrightarmaroundyourlegandhugyourlegintoyourbody.Dropyourleftfingertipsontothefloorbehindyourbackandbegintorotatethetorsototheleftinstages:lowerback,midbackandshoulders,andhead.Repeatontheotherside.
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BASICLYINGTWIST
Lieonyourback.Bendbothlegs,placingyourfeetflatonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.
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ADVANCEDLYINGTWIST1
Lieonyourback.Loopastraparoundyourrightfoot.Holdontobothpartsofthestrapwithyourlefthandandslowlydrawyourlegacrossyourbodytotheleft.Repeatontheotherside.
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ADVANCEDLYINGTWIST2
Lieonyourback.Bendbothlegs,placingyourfeetflatonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontherightside.Holdontoyourtoeswithyourrighthandorloopastraparoundthesolesofyourfeetandholdthestrap,andstraightenyourlegs.Repeatontheotherside.
TARGETINGTHEUPPERBACK
Thissectionhonesinonthemusclesaroundtheupperbackwhichlinkintotheneckandshoulders.Ifyouarepronetotightmusclesorinjuryinthisarea,doconsulttheearliersectionStretchingfortheNeckandShoulders,because,asmuchasIwouldliketocompartmentalisethebodyintoneatcategories,themusclesoftheupperback,neckandshouldersarehardtoisolate.Thefollowingsequenceofstretchesprovidesanoverall
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stretchforthewholeupperbackregion.
STANDINGUPPERBACKROUNDER
Standwithyourfeethip-widthapart.Roundyourupperbackandtuckyourchinin.Reachbotharmsforwardsandinterlockyourfingersandturnyourpalmsawaytofaceoutwards.
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ASSISTEDTRAPEZIUSSTRETCH
Dropyourheadandtipitslightlytotheright.Raiseyourrightarmup,placeyourrighthandontothetopofyourhead.Gentlydrawyourheadalittledeeperintothestretch.Repeatontheotherside.
ARMWRAPSTRETCH
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Standtall.Wrapyourarmsaroundyourshouldersasifgivingyourselfahug.Drawyourshouldersawayfromyourears.
ADVANCEDARMWRAPSTRETCH
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Wrapyourleftarmoveryourrighttocrossyourarms.Nowbringyourpalmsclosertogetherortouching.Drawyourshouldersawayfromyourears.Unravelandrepeatontheotherside.
ShoulderBladeSqueezing
Asimplewaytorinsetensionoutoftheupperbackmusclesistofirstdrawtheshoulderbladesdown,awayfromyourears,thensqueezethemabitclosertogether.Squeezeyourshoulderbladesforafewseconds,thenreleaseandrepeatx4.
Ifindithelpstoimagineyouhavesomeonestandingbehindyouwiththeirpalmspressedtoyourshoulderblades.Visualisethemslidingyourshoulderbladesdownyourbackandthenmovingyourshoulderbladesclosertogether.Thisexercisecanbedonestanding,sittingoronallfoursandisagreatbutsimpletechniqueforimprovingposture.
TARGETINGTHEMIDBACK
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Comparedtothelowerbackandneck,themid-back–knownasthethoracicspine–isoftenlessmobile.Manypeoplearestiffinthisthoracicregion.Herearesometechniquesthatfocusonthemidback.
ROUNDEDBACKSTRETCH
Sitwithyourlegsbentandfeetonthefloor.Claspyourhandsaroundthebackofyourthighs.Roundyourback,letyourheaddropdownandleanback.Holdfor30-60seconds.
ALLFOURSMID-BACKTWIST
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Startonallfourswithyourkneeswideapartandyourhandsunderyourshoulders.Placeyourleftfingertipsonyourleftshoulder.Staylookingdown.Asyouinhale,pointtheleftelbowuptotheceiling.Asyouexhale,pointtheleftelbowundertherightarmpit.Repeatontheotherside.
LYINGMID-BACKLOOSENER
Lieonyourback.Bendbothlegs,placingyourfeetflatonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntotheflooronyourleftside.Liftyourrightarmoffthefloor,rollontoyourleftsideandlayyourrightpalmontopofyourleft.Sweepyourrightarmbackagaintoreturntothestartposition.Moveinslowmotion.Repeatontheotherside.Repeatx4.
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DEEPDOUBLELEGHUG
Lieonyourbackandhugbothlegsintoyourabdomen.Nowdrawyourlegsincloserandraiseyourheaduptowardsyourkneesasiftuckingyourselfintoatightball.Rockalittlefromsidetosideacrossthemidback.Holdfor20seconds.
TheStiffMid-BackinSport
Thoracicormid-backstretchesareparticularlybeneficialbothforcyclistsandpeoplewhoarerequiredtorotateortwisttheirtorsostohitaball,suchasgolfersortennisplayers.Roadcyclistsspendhourslockedinaroundedorflexed-backposition,meaningthemusclesoftheirmidbackareconstantlycontracted.Astiffmidbackalsopreventsthemoreaerodynamic,flatter-backedposturethatridersdesire.Golfersrequireagoodlevelofflexibilityinthemid-backregiontofacilitatethecoilingbackmovementastheypreparetoreleasetheclubinthegolfswing.Astiffmidbacknotonlyaffects
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1
2
3
4
comfortlevels,performanceorposture,butplacesgreaterpressureonthelowerbacktocurveortwist.Fortargetedwarm-upandcooldownstretchesforbothsports,turntoStretchingforSport.
StrengtheningtheLowerBack
Totrulyprotectthelowerbackagainstachesorinjuryacombinationofbothmusclelengtheningandstrengtheningisthekey.Asupplebutstrongbackisahealthyback.Thisdoesnotnecessarilymeanheadingtothegymtoliftdumbbells(unlessunderthewatchfuleyeofapersonaltrainer),butusingyourownbodyweightasresistance.PerformtheCobra(seehere)bylyingfacedownwithyourforeheadrestingonthematandarmsbyyoursides,palmsfacingdownwardsandplaywiththefollowingvariations:Restyourupperbodyonthefloor.Slowlyraiseandloweralternatelegsoffthefloorkeeping
yourhipsstillandlevel.Repeatx6.
Restyourlegsonthefloorandliftyourupperbodyandarmsafewinchesoff.Holdfor10seconds.
Liftthefeetandtheupperbodyafewinchesoffthemat.Holdfor10seconds.
SitbackinChild’sPose.Holdfor20-30seconds.
TARGETINGTHELOWERBACK
Fornigglinglowerbackachesometimesallthatisrequiredisafewsimplemovementstounlockmusculartension,suchaslyingonyourbackanddrawingthelegsintoyourchest.Thesestretchescanbedonefirstthinginthemorning,evenwhilestillinbed,toloosenupthelowerback.Experimentwithafewofthetechniquesoutlinedbelowforsomerelief
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fromdiscomfortorsimplytokeepthelowerbacksuppleandmobile.Ihaveincludedstretchesforbothyourhipflexors,locatedatthetopofthethighs,andyourhamstringsaslackofflexibilityinboththeseareascancontributetolowerbackache.Remember,ifyouareexperiencinglowerbackpainratherthanamuscularache,consultamedicalprofessionalbeforeattemptinganystretching.
SINGLELEGHUG
Lieonyourbackandhugyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackofyourleftkneeintothefloor.Repeatontheotherside.Holdfor20seconds.
DOUBLELEGHUG
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Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossthelowerback.Holdfor20seconds.
PELVICTILTS
Lieonyourbackwithyourlegsbentandfeetonthefloor.Haveyourarmsbyyoursides.Keepyourhipsonthefloorthroughout.First,tiltyourpelvisupbypressingyourlowerbackintothefloor.Nowtiltyourpelvisbackbyliftingyourbellybuttonuptotheceiling.Repeatx4.
BASICLYINGTWIST
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Lieonyourback.Bendbothlegsandplaceyourfeetflatonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.
Warning:WatchyourBack
Pronestretcheswhereyoulieonyourfrontandpushup,suchastheCobra,canaggravatethelowerbackmuscles,soifthisisasensitiveareaforyou,tryaverylowCobrawhereyourisejustaninchoffthefloor.Dropandlowerthemomentyouhaveafeelingofcompressioninthelowerback.Also,sitbackinChild’sPoseorKneelingBackStretch(seehere)afterwards.
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SNAKE
Lieonyourfrontwithyourhandsinterlockedbehindyourback.Liftyourupperbodyandlegsalittleoffthefloor.Tuckyourchininsoyouarelookingdown,notforwards.
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COBRA
Lieonyourfrontwithyourhandsunderyourshoulders.Pressintoyourhandsandslowlyliftyourupperbodyofftheground.Lowerdownandsitbackonyourheels.
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SPHINX
Liedownonyourfrontpositioningyourelbowsdirectlyunderyourshoulderswiththeforearmsparallel.Drawyourshoulderbladesslightlyclosertogether.
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STRIKINGCOBRA
Lieonyourfrontwithyourhandsunderyourshoulders.Pressintoyourhandsandslowlyraiseyourupperbodyoffthegrounduntilthearmsarealmoststraight.Keepyourhipsonthefloor.Lowerdownandsitbackonyourheels.
LungingtoEaseLowerBackache
Sometimesthebeststretchtopreventlowerbackachedoesnotactuallyinvolvethebackmuscles.Theiliopsoasmuscleor‘hipflexors’,whichcanbefeltatthetopandfrontofthethigh,shouldbetargetedtoo.Shortortighthipflexorscanaffectthealignmentofthepelvisandputpressureonthevertebraldiscs.ThebeststretchforthehipflexorsistheLowLungeoutlinedbelow,sodopractisethestretchifyouaresusceptibletolowerbackpainespeciallyifyourjobinvolvesplentyoftimespentsitting.
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LOWLUNGE
Lowerdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Repeatontheotherside.
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TightHamstringsandLowerBackache
Itisalsoworthincludingasimplestretchforyourhamstringswhenstretchingyourlowerbackasalackofflexibilityinthehamstringscanplacepressureonthisregion.ThebestwaytostretchyourhamstringswithoutaggravatingthelowerbackistodotheStrapHamstringStretch.Ifthehamstringsfeelverytight,bendyourupperleganddon’ttrytostraightenorlockyourlowerleg.Holdthestretchfor30-60secondsandrepeatontheotherside.Hamstringstakediligentstretching,buttrytoperformthistechniqueatleastthreetimesaweek,ormorefrequentlyifpossible.
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STRAPHAMSTRINGSTRETCH
Lieonyourback,loopingastrap,beltortiearoundthesoleoftheleftfoot.Bendtherightlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentheleftleguptowardstheceilingorkeepitalittlebent.Repeatontheotherside.
Chairstretchseries
Thefollowingtechniqueswouldsuitbotholderpeopleandthosewithdesk-basedjobswhotendtosufferwithstiffness,particularlyinthelowerbackandupperbackandshoulderregion.FormorewholebodychairsequencesturntoTheDeskWorkerandStretchingforSeniors
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routines.
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CHAIRCATSTRETCH
Sitonachair.Restyourhandslightlyonyourthighs.Asyouinhale,archyourbackandlookupwardsalittle.Asyouexhale,roundyourbackandtuckyourpelvisandchinin.
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90-DEGREECHAIRSTRETCH
Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Moveyourheadinlinewithyourspine.Toexit,drawyourabdomeninwards,bendyourkneesandriseuptostanding.
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CHAIRSHOULDERBLADESQUEEZE
Sittingonachair,positionyourarmsina‘W’shapewithyourelbowsclosetoyoursides.Drawyourarmsbackandsqueezeyourshoulderbladestogether.Holdforafewseconds,thenrelease.Repeatx4.
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CHAIRBACKSTRETCH
Sittingonachair,sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandholdthisposition,drawingyourshouldersdownwards.
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CHAIRSIDEBEND
Sittingonachair,sweepyourrightarmupoverhead.Nowsimplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.
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CHAIRFORWARDBEND
Sittingonachair,roundthebackandletyourheaddropdownwards.Ifthebackfeelsverystiff,restyourhandsonyourthighsorleanfurtherforwardsuntilyourhandstouchthefloor.
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CHAIRBACKBEND
Sittingonachair,placeyourhandsonyourthighsanddrawyourelbowscloser.Liftyourelbowsupalittletofeelaslightarchintheback.
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CHAIRTWIST
Sittallonachair.Holdontotherightsideofyourchairandrotateyourtorsototherightinsections:lowerback,midbackandshoulders,andfinallyturnyourhead.Repeatontheotherside.
THEBACK:STRETCHORRELAX?
Sometimestheanswerisnotanactivestretchbutapassivemuscularrelease.Wecan‘switchoff’contractedbackmusclesbyrestingorrelaxingthebackinvariousposes,suchaslyingonyourbackwithyourlegselevatedonachairorlyingfacedownontheedgeofabed.
Trythefollowing:
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• ChairBackRelaxerLieonyourbackwithyourlegsbentandlowerlegsandfeetrestingontheseatofachair.Yourlowerbackshouldrestcomfortablyonthefloor.
• BedBackRelaxerKneelclosetotheedgeofabedandliefacedownwithyourabdomenandupperbodyrestingonthebed’ssurface.
• StabilityBallBackRelaxerLiefacedownonastabilityballwithyourfeetandhandsrestingonthefloorforbalance.
• ChairForwardBendSitonachairandletyourbackroundbyfoldingforwards.Letthearmsdangleor–ifthebackfeelsstiff–restyourforearmsonyourknees.
• BasicLyingTwistwithCushionsPerformagentlelyingtwist(seeBasicLyingTwist)andfocusonrelaxingthelegs.Placecushionsunderthelowerkneeifyourlegshoverabovethefloor.
• TheSlouchStretchSitwithyourlegsstretchedoutinfront.Relaxyourarmsbyyoursides.Simplyletyourbackroundandletyourheaddropdown.Noticewhereyoufeelthestretch:lower,midorupperback.Justholdandbreatheslowlythroughthenose.
SQUAT,DON’TBEND
It’sinstinctivetofoldforwardsfromthelowerbacktopickupadroppeditemorboxfromthefloor,butdoingthis‘loads’thelowerbackasyoustraightenup.Providingyourkneesarehealthy,trysquattinginstead.Thisplacesnopressureonyourbackandactuallyreleaseslowerbacktension.Squattingalsolengthensandstrengthensthecalvesandimprovesrangeofmotioninthehipregion.
Five-minutestretchsequences
Stringtogethersomestretchesintofive-minuteroutinestokeepthebackmobileandsupple.
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Backsequence1
1.STANDINGTWIST
Standwithyourfeethip-widthapart.Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.Relaxyourarmsandturnyourheadandtorsoasyourotate.Repeatx4.
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2.FULLBODYSTRETCH
Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere,drawingyourshouldersdownwards.Holdfor10seconds.
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3.STANDINGBACKBEND
Standwithyourfeethip-widthapart.Placeyourhandsonyourlowerback,fingerspointingdownwards.Staylookingforwardorslightlydown.Leanback.Pushyourhipsforward.Drawyourelbowstogether.Holdfor10seconds.
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4.STANDINGUPPERBACKROUNDER
Standwithyourfeethip-widthapart.Roundyourupperbackandtuckyourchinin.Sweepbotharmsforwardsandinterlockyourfingers.Holdfor10seconds.
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Backsequence2
1.90-DEGREESTRETCH
Standwithyourfeethip-widthapart.Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowthebacktocurve.Drawtheabdomenslightlyinwards.Placeyourhandsonyourthighsjustaboveyourknees.Holdfor20seconds.
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2.LOWLUNGE
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Holdfor20seconds.
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3.PELVICTILT
Lieonyourbackwithyourlegsbentandfeetflatonthefloor.Haveyourarmsbyyoursides.Keepyourhipsonthefloorthroughout.First,tiltyourpelvisupbypressingyourlowerbackintothefloor.Nowtiltyourpelvisbackbyliftingyourbellybuttonuptotheceiling.Repeatx4.
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4.DOUBLELEGHUG
Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossthelowerback.Holdfor10seconds.
Backsequence3
1.CATSTRETCH
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Startonallfours.Asyouinhale,liftyourheadandhips,allowingthemidbacktodip.Asyouexhale,tuckthechinandhipsunderallowingthebacktoround.Repeatx4.
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2.ALLFOURSMID-BACKTWIST
Startonallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourlefthandonyourleftshoulder.Staylookingdown.Asyouinhale,pointtheleftelbowuptotheceiling.Asyouexhale,pointtheleftelbowundertherightarmpit.Repeatontheotherside.Repeatx4.
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3.KNEELINGBACKSTRETCHWITHHOOKEDTHUMBS
Onallfours,loweryourselfdownandsitonyourheels.Reachyourhandsoutinfrontofyouandmovethemclosetogether.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection.Holdfor20seconds.
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4.KNEELINGSIDESTRETCH
ReleaseyourthumbhookintheKneelingBackStretchposition.Walkyourhandsovertotheright.Pressthepalmsintothefloor.Holdfor30seconds.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.Holdfor30seconds.
Backsequence4
1.SPHINX
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Fromallfours,liedownonyourfrontpositioningyourelbowsdirectlyunderyourshoulderswiththeforearmsparallel.Drawtheshoulderbladesslightlyclosertogether.Holdfor10seconds.
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2.CHILD’SPOSE
Fromallfours,loweryourselfslowlydowntositbackonyourheels.Restyourforeheadonthefloorandrelaxyourarmsbyyoursides.Ifyourforeheaddoesnotreachthefloor,placesomefoamblocksorcushionsunderyourforeheadtoraisethefloorlevel.Holdfor20seconds.
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3.BASICLYINGTWIST
Lieonyourback.Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontherightsideandrelaxthem.Holdfor30seconds.
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4.STRAPHAMSTRINGSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor.Straightentherightleguptowardstheceilingorkeepitalittlebent.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.
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123
StretchesfortheHipsandButtocksThischapterhonesinonallthemusclesofyourhipsandbuttocks,fromthehipflexors,foundwherethefrontofthethighjoinsthepelvis,tothemusclesatthesidesofthehipsandthelargerbuttocksor‘gluteusmaximus’.Overlytighthipmusclescantriggerproblemsbothlowerdowninthekneesandhigherupinthelowerback.Runners,cyclistsandotherenduranceathletesareparticularlypronetostiffnessinthisareaasarepeoplewhospendlongperiodssittingatadeskordriving.Eithertargetaparticularareasuchasthehipflexorsifyouknowthatisaproblemspot,orflicktothebackofthesectiontofollowaseriesofready-madesequencestoimproveoverallhipandgluteflexibility.
THREEEVERYDAYWAYSTOGETSUPPLEHIPS
Sitonthesofacross-leggedorinButterfly.
PerformtheFigurefourstretchsittingatyourdesk.
DoaHighLungepushingyourhipsforwards.
WARMINGUP
Repeateachtechniquex4
HIPCIRCLE
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Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhips,keepingaslightbendinyourknees.
HEELTAP
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Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.
DYNAMICSIDEBENDING
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Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipovertotheright,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.
LUNGE
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Placeyourhandsonyourhips.Takealargestepforwardswithyourrightlegandbendyourkneetoa90-degreeangle,ensuringtheankleiseitherdirectlyunder,orjustbehindyourknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.Stepbacktostanding.Switchfromlegtoleg.
Frontofhipstretches
Beentoldthatyourhipflexorsneedstretching?Thesemuscles,whichcanbefeltwherethetopofthethighjoinsthepelvis,areoftentightinrunners,cyclistsandotherenduranceathletes.Butpeoplewhositalotcanalsobenefitfromhipflexor(oriliopsoas)stretching,especiallyasshort,tighthipflexorscanaggravatethelowerback.
Lungingisthebestwaytostretchthefrontofthehips.Hereareafewlungevariations:LOWLUNGE
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Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.
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LOWLUNGEWITHCHESTSTRETCH
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraisetheupperbody.Pushyourhipsforwardsandlowerintothelunge.Takeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladescloser.
LOWLUNGEHIPPOSITION
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Itispossibletoalmostmissoutstretchingthehipflexorsinalowlungeifyoufailtopushyourhipsforward.Inotherwords,don’tdothestretchwithyourbacksidestickingout.Manypeoplehavetroubledetectingthepositionoftheirpelvissoifyouareunsure,reacharoundandslideahanddownyourlowerback.Ratherthanfeelingthedipofyourlowerbackorlumbarcurve,youareaimingforaflatterlowerback.
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HIGHLUNGE
Standwithyourfeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourleftfootandpressyourbackheeldown.Bendyourleftkneealittleandpushyourhipsforwards.Repeatontheotherside.
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CHAIRHIGHLUNGE
Standinfrontofachairwithyourhandsonyourhips.Placeyourrightfootonthechairandbendyourrightleg.Tuckthepelvisunderorpushyourhipsforward.Repeatontheotherside.
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LIZARD
Fromallfours,stepyourrightfootuptotheoutsideoftherighthand.Letyourhipssinkdown.Eitherremainherewithstraightarmsorslowlylowerdownontotheforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Repeatontheotherside.
Outerhipandbuttockstretches
Whenwetalkaboutthe‘glutes’weusuallymeanthebiggestbuttockmusclegroupor‘gluteusmaximus’,buttherearesmallermusclesonthesidesofthehipswhichcanbenefitfromstretching.Hereareafewstretchestotargetthesmallergluteusmediusthatwillalsoreachdownthesideoftheupperthigh,encompassingtheiliotibialband.
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LOWLUNGESIDEBEND
Startonallfours.Stepyourrightfootupinbetweenyourhandsandraisetheupperbody.Pushyourhipsforwards.Lowerintothelunge.Reachhighwithyourleftarmandleantheupperbodytotheright.Repeatontheotherside.
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THELEGKNOTTWIST
PerformTheLegKnot.Wrapyourleftarmaroundyourrightkneeandplaceyourrightfingertipsonthefloorbehindyou.Sittall.Rotateyourupperbodytotherightinstages:lowerback,midbackandhead.Repeatontheotherside.
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STANDINGCROSSED-LEGSTRETCH
Standwithyourfeethip-widthapart.Stepyourleftfootoveryourrightsothelegscross.Reachyourleftarmupandleantotheright.
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THELEGKNOT
Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Leanalittletotheleft,bendyourleftlegandslowlysitbackdownintothemiddlespace.Bothbuttocksshouldbeonthefloor.Ifyourbodyistilted,unravelandpractisetheSeatedLegHuguntilhipflexibilityimproves.Placebothhandsjustbelowthefrontkneeandsitupstraight.Repeatontheotherside.
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LYINGLEGKNOT
Lieonyourbackwithyourlegsbent.Crossyourrightlegoveryourleftatthighlevelandhugbothlegsintowardsyou.Holdjustbelowyourtopkneeorclaspbothfeet.Switchlegsbycrossingtheleftlegontop.Repeatontheotherside.
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LYINGPIGEON
Lieonyourbackanddrawyourrightlegintowardsyourchest.Holdontoyourrightkneewithyourlefthandanddrawyourlegacrossyourbody.Repeatontheotherside.
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HOOKEDLYINGTWIST
Lieonyourbackwithyourlegsbentandfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftside.Slideyourlowerlegoutandplaceyourfootontopofthehigherleg,justaboveyourknee.Repeatontheotherside.
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PIGEON
Startonallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggletherightfootalittleovertotheleft.Straightenthebackleg.Loweryourselfslowlyeitherontoyourforearmsorstackonehandontopoftheotherandrestyourforeheadonyourhands.Repeatontheotherside.
THEFIGUREFOURSTRETCHVARIATIONS
Thiseffectivestretchforthedeepmusclesofthebuttockscanbedonelying,standingorsitting.Ifsitting,experimentwiththeintensityofthestretchbyleaningtheupperbodyforwardsorbackwards.FigureFour
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Chaircanbedoneanywhere:attheofficeoronthedailytraincommute,withoutanyoneknowingyouareundertakinghipflexibilitytraining!
1.FIGUREFOUR
Lieonyourbackwithyourlegsbent.Liftyourrightfootofthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereordrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Repeatontheotherside.Holdfor30seconds.
2.FIGUREFOURSITTING
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Sitonthefloorwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftthefeetofftheflooranddrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Ifyourheadtiltsback,elevateitonblocksorcushions.Repeatontheotherside.
TomovedeeperintotheFigureFoursittingstretchtrydrawingthelegsincloser,holdingfora5-10seconds,thenrepeatingtwicemore.
3.FIGUREFOURSTANDING
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Youmaywanttodothisstretchclosetoachairorwallforsupport.Standwithyourfeethip-widthapart.Bendbothlegs,liftyourleftlegoffthefloor,turnyourkneeoutandlayyourleftankleontopofyourrightthigh.Togodeeper,squatlower.Repeatontheotherside.
4.FIGUREFOURCHAIR
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Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingthebackstraight,leantheupperbodyforwardsalittle.Leanfurtherforwardstoincreasetheintensityofthestretch.Repeatontheotherside.
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Groinstretches
Thesestretchestargetthemusclesoftheinnerthighsandgroininavarietyofsittingandlyingpositions.Thissectionendswiththeclassiccross-leggedpositionandastep-by-stepguidetoachievingitifyoustrugglewithhipflexibility.
BUTTERFLY
Sitdownandplacethesolesofyourfeettogether.Eitherclaspyourhandsaroundthefeetorholdontoyouranklesandsittaller.Tomovedeeperintothestretch,keepyourbackstraightandleanyourupperbodyforwards.
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DIAMOND
Sitwithastraightback,perchingontheedgeofacushionifthismakesitmorecomfortable.Bringthesolesofyourfeettogetherbutmovethemfurtherawayuntilthelegsformadiamondshape.Keepingyourbackstraight,leanyourupperbodyforwards.
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TORTOISE
Sitwithyourlegsinadiamondshapeandthesolesofyourfeettogether.Letyourupperbodydropforwardssoyourbackroundsandyourheadhangsdown.Restyourforearmsonyourlegsorholdontoyourfeet.
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FROG
Cometoallfours.Positionyourkneeswideandbringyourtoestotouch.Lowerbacktositonyourheels.Stackonehandonetopoftheotherandrestyourforehandonyourhands.
DON’TBOUNCETHEBUTTERFLY
AdynamicversionofButterflyexistswherebythelegsarebounced(orwingsflapped)rapidly.Suchasharp,quickmovementislikelytotriggeracontractresponseinthemusclesofthegroinandinnerthighs–theexactoppositetotheslowmuscularreleasewewant.Instead,holdthestretchsteady,breathedeeplythroughthenoseandwaitfortheinnerthighmusclestorelax.Overtime,thelegswilldropclosertothefloor.
HOWTOSITCROSS-LEGGED
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Ifyouhaven’tsatonthefloorsincetheageofsevenoreightatschool,yourhipsareunlikelytodropeasilyintoacross-leggedposition.Yourkneesmaystickupcausingyoutotipback.Thebackisthenforcedtokeepyourbodyupright,resultinginanachinglowerback.Essentiallythecross-leggedpositionwillonlyreallybecomfortablewhenyoucangetyourkneeslower.Thenthepelviscantiltforwardsandthebackcanlengthen.Thetrickistobeginbyelevatingthehipsorpelvisoneitherayogablockortwo,orafewcushions.Ifyourkneesarestilloffthefloor,placecushionsunderthemtoo.Sittingagainstawallwillalsohelpsupporttheback.Whybothersittingcross-legged?Withyourkneesrestingonthefloor,itisaverybalancedwaytositwithastraightbackandwillcreateastabletripod-shapedbasethatallowsyoutobreatheormeditateincomfort.Italsostretchesthemusclesaroundyourgroinandbuttocks,andstrengthenstheback.Butitrequiresalittlededication.Ifsittingcross-leggedprovesimpossibledon’tworry;substituteamoreaccessiblegroinstretchsuchasButterflyorDiamond.
Hereisafive-stepplantosittingcross-legged:
1.SEATEDLEGHUG
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Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Wrapbotharmsaroundyourlegandhugitintoyourbody.Situpstraight.Repeatontheotherside.
2.LEGCRADLE
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Sitonthefloorwithbothlegsstraight.Cradleonelegbyplacingonehandonyourfootandonejustbelowyourknee.Situpstraight.Eitherholdthelegstillorrockitslowlyfromsidetoside.
3.BUTTERFLY
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Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogether.Eitherclaspyourhandsaroundthefeetorholdontoyouranklesandsittaller.Tomovedeeperintothestretch,keepyourbackstraightandleantheupperbodyforwards.
4.DIAMOND
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Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogetherbutmovethemfurtherawayuntilthelegsformadiamondshape.Keepingyourbackstraight,leantheupperbodyforwards.
5.SITTINGCROSS-LEGGED
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Sitwithastraightback,crosstherightleginfrontoftheleft.Remembertoalternatewhichfootyoupositioninfrontifyoupractisesittingcross-leggedregularly.
IsOneHipStifferthantheOther?
Iftheansweris‘yes’,thenyouarenotalone.Itisrelativelycommontohaveonestifferhip.ThiswillbeobviouswhenyoucometoperformtheFigureFourstretchasfirstlyitmaybeastrugglesimplytogetintothestartpositiononthetighterside,andsecondly,thetopkneemaybeclosertoyourbodysothewholestretchfeelsmore
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cramped.Performthestretchregularlyandholdalittlelongeronthestifferside.
Five-minutestretchsequences
Stringtogethersomestretchesintofive-minuteroutinesforimprovedflexibilityinthehipsandbuttocksregion.
Hipsandbuttockssequence1
1.HIPCIRCLE
Standwithyourfeethip-widthapart.Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.Repeatx4.
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2.STANDINGCROSSED-LEGSTRETCH
Standwithyourfeethip-widthapart.Stepyourleftfootoveryourrightsothelegscrossandleantotheleft.Todeepenthisstretch,reachyourleftarmoverbyyourear.Holdfor10seconds.Repeatontheotherside.Holdfor10seconds.
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3.CHAIRHIGHLUNGE
Standinfrontofachairwithyourhandsonyourhips.Placeyourrightfootonthechairandbendyourrightlegalittle.Pushyourhipsforwards.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.
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4.FIGUREFOURCHAIR
Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingthebackstraight,leantheupperbodyforwardsalittle.Leanfurtherforwardstoincreasetheintensityofthestretch.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.
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Hipsandbuttockssequence2
1.LOWLUNGE
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.
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2.LOWLUNGEWITHSIDEBEND
FromtheLowLunge,reachhighwithyourleftarmandleantheupperbodyovertotheright.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.
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3.LIZARD
Fromallfours,stepyourleftfootuptotheoutsideofthelefthand.Letyourhipssinkdown.Eitherremainwithstraightarmsorslowlylowerdownontotheforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.
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4.PIGEON
FromtheLizard,wriggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Loweryourselfslowlyeitherontoyourforearmsorstackonehandontopoftheotherandrestyourforeheadonyourhands.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.
Hipsandbuttockssequence3
1.SEATEDLEGHUG
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Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Wrapbotharmsaroundyourlegandhugitintoyourbody.Situpstraight.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.
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2.LEGCRADLINGSTRETCH
Sitwithyourlegsoutstraight.Bendyourleftleganddrawitclosertoyourbody.Cradlethelegbyplacingonehandonyourfootandonejustbelowyourknee.Situpstraight.Eitherholdthelegstillorrockitslowlyfromsidetoside.Holdfor10seconds.Repeatontheotherside.Holdfor10seconds.
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3.BUTTERFLY
Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogether.Eitherclaspyourhandsaroundthefeetorholdontoyouranklesandsittaller.Holdfor20seconds.
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4.TORTOISE
Moveyourlegsfurtherawaysotheyformadiamondshape.Letyourupperbodydropforwardssoyourbackroundsandyourheadhangsdown.Restyourforearmsonyourlegsorholdontoyourfeet.Holdfor20seconds.
Hipsandbuttockssequence4
1.SINGLELEGHUG
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Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackoftheleftkneeintothefloor.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.
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2.LYINGPIGEON
Lieonyourbackanddrawyourrightlegintoyourabdomen.Holdontoyourrightkneewithyourlefthandanddrawyourlegacrossyourbody.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.
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3.FIGUREFOUR
Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftthefeetofftheflooranddrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Ifyourheadtiltsbackelevateitonblocksorcushions.Holdfor30seconds.Repeatontheotherside.Holdfor30seconds.
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4.HOOKEDLYINGTWIST
Liewithyourlegsbentandfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftside.Slideyourlowerlegoutandplaceyourfootontopofthehigherleg,justaboveyourknee.Holdfor30seconds.
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StretchesfortheUpperLegsThischaptertargetsthefollowinglegmuscles:thehamstrings(atthebackofthethigh),thequadriceps(atthefrontofthethigh),theadductors(innerthigh),theabductors(outerthigh),andthemusclesandtendonswhichrundowntheoutsideoftheupperlegfromthehiptotheknee,suchastheiliotibialband.Handpickaseriesofstretchestosuityou,fromchair-basedtokneelingforaparticularmusclegroup,ortryaready-madesequencefortheoverallupperlegregionfromtheendofthischapter.
WARMINGUPRepeateachtechniquex4
LEGSWING
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Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunningorplaceyourhandonasurfaceforbalance.Repeatontheotherside.
SIDELEGSWING
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Standonyourleftlegandslowlyswingyourrightlegacrossyourbodybackandforth.Restyourlefthandonawallforsupportifrequired.Repeatontheotherside.
BACKKICKS
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Standonyourrightleg.Bendyourleftlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.
SUMOSQUAT
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Placeyourhandsonyourthighs.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquat,checkingthatyourkneesarealignedwithyoursecondtoesandyourtoesarejustvisibleinthesquat.Risebackuptostanding.
TheHamstringsManypeoplecomplainabouthavingtighthamstringsandarefrustratedbytheirinabilitytotouchtheirtoes.Myresponsetothisisthattoetouchingshouldnotalwaysbethemaingoalwhenlengtheningthesemusclesatthebackofthethigh.Firstly,itisnotthebesthamstringflexibilitytestand,secondly,pushingyourhandsdowntoyourfeetmaystrainyourlowerback.Thegoodnewsisthatthereare101waystostretchthehamstringsthatwouldsuiteveryonefrom
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thelessflexibletothebendiestyogi.Beforeyoustart,gaugeyourownlevelsofhamstringflexibilitybytryingtheWaiter’sBowtest(seehere).Ifyoufeelyoubelonginthe‘tighthamstring’group,readSixRulesforStretchingTightHamstringsbelowbeforeyougetstarted.
SIXRULESFORSTRETCHINGTIGHTHAMSTRINGS
BendYourKneesIfperformingasittingorstandinghamstringstretch,bendingyourkneesalittlewillrelievethestrainbothonthe
hamstringsandlowerback.
SitonaCushionPerchingrightontheedgeonacushionorfoamyogablockwilltipthepelvisforwardwhichrelievesthepullonthe
hamstringsandismorecomfortableforthelowerback.
WatchYourBackIfyouhaveaweakorinjuredlowerback,keepyourbackstraightwhenhamstringstretching.Lieonyourbackand
loopastraparoundyourfootortrytheWaiter’sBow(seehere).Therearenoprizesforpushingyournosetoyourknees.
UseaStrapObtainacottonyogastrap,dressinggownbeltoroldtieforseatedorlyinghamstringstretchestoreducestrainandensure
properalignment.
BePatientHoldthestretchfor20-30seconds.Usethistimetotuneintoyourbreathingandrelax.
Don’tStrainNeverpushintothestretchormovebeyondyournaturallimitasthemuscleswillcontractinresponseandyoumayeven
damageyourhamstrings.Findthe‘edge’ofthestretchandwaituntilthereisalittlespacetomovedeeper.
TESTYOURHAMSTRINGFLEXIBILITY:THEWAITER’SBOW
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ThetraditionalwayofassessinghamstringflexibilityistheSitandReachtest:sittingwiththelegsoutstretchedandreachingforwardstograbyourtoes.However,thisonlypartiallyassesseshowbendyyourlowerbackisandmayevenstrainthelowerbackregion.TheWaiter’sBowtechniqueremovesthiscurvingofthebacktofocuspurelyonthehamstrings.Simplystandtallwiththefeethip-widthapart.Placeyourrighthandonyourlowerbackandfeelthediporcurve.Maintainthatcurvethroughoutthestretch.Nowplaceyourleftpalmonyourabdomenandbegintotipforwardsfromthehipswhilekeepingthebackstraight.Abendof90degreesorbeyondisconsideredflexible,butperformregularly,threetimesaweekormore,holdingfor30secondsandrepeatingthreetimes,toseegradualimprovements.Remembertoexitthestretchbybendingyourkneesandpullinginthestomachbeforeyouriseuptoastandingposition.
Standinghamstringstretches
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LEANFORWARDSTRETCH
Fromastandingposition,takeasmallstepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards,placingbothhandsonyourrightthigh.Pressthesoleoftheleftfootintothefloor.Repeatontheotherside.
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90-DEGREESTRETCH
Standwithyourfeethip-widthapart.Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowthebacktocurve.Drawtheabdomenslightlyinwards.Placeyourhandonyourthighsjustaboveyourknees.
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LEGUPCHAIRSTRETCH
Putyourrightfootontheseatofachair(oralowersurface,suchasastep).Standtallwithyourhandsonyourhips.Tipyourupperbodyforwardsuntilyoufeelthehamstringsstretching.Repeatontheotherside.
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90-DEGREECHAIRSTRETCH
Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Moveyourheadinlinewiththespine.Toexit,walkforwards,bendyourknees,drawtheabdomeninandriseuptostanding.Thisstretchcanalsobedoneatakitchencounter.
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FULLFORWARDBEND
Standwiththefeethip-widthapartandaslightbendinyourknees.Foldforwardandplaceeitheryourfingertipsorpalmsontheflooreithersideofyourfeet.Exitcarefullybybendingyourkneesdeeper,pullinginyourabdomenandrisinguptostandingwithastraightback.
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HALFPYRAMIDSTRETCH
Standwithyourfeethip-widthapartandplaceyourhandsonyourhips.Takeastepbackwithyourleftfoot.Tipyourupperbodyforwardsuntilyoureacha45-degreeangleorlower.Youmayneedtobendthefrontkneeslightly.Repeatontheotherside.
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FULLPYRAMIDSTRETCH
Standwithyourfeethip-widthapart.Takeastepbackwithyourleftfoot.Tipyourupperbodyforwardsandplaceyourpalmsorfingertipsonthefloor,eithersideofthefrontfoot.Repeatontheotherside.
Seatedhamstringstretches
SEATEDHAMSTRINGSTRAPSTRETCH
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Sitwithyourlegsstraight.Perchontheedgeofacushionorbendyourkneesslightlyifthisisdifficult.Loopastrap,tieordressinggownbeltaroundyourfeet.Remainsittinguprightortilttheupperbodyforwardswithoutroundingtheback.
StretchtheHamstrings,NottheBack
Lowerbackpainisoftenaccompaniedbytighthamstrings.However,manyfoldingforwardspositionscanaggravatebackproblems.Keepthenaturalcurveinthelowerbackasyoustretch.Sittingonacushionwilltipthepelvisforwardsandeasethepressureonthelowerbackinseatedpositions.Ortryoneofthefollowingstretches:• LeanForwardStretch
• 90-DegreeStretch
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• LyingHamstringStrapStretch
SEATEDHAMSTRINGANDHIPSTRAPSTRETCH
Sitwithyourlegsstraight.Bendyourleftlegandplacethesoleofyourleftfootintoyourinnerrightthigh.Situpstraight(perchontheedgeofacushionorbendyourkneesslightlyifthisisdifficult).Loopastraparoundyourrightfoot.Remainsittinguprightortilttheupperbodyforwardswithoutroundingtheback.Repeatontheotherside.
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ADVANCEDSEATEDHAMSTRINGSTRETCH
Situpstraight.Foldforward,aimingtobringyourchesttowardsyourkneesratherthanpushingthenosetoyourknees.Ifcomfortable,holdontoyourtoesorfeet.
Lyinghamstringstretches
SINGLELEGHUG
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Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackofyourleftkneeintothefloor.Repeatontheotherside.
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LYINGHAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.
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ADVANCEDLYINGHAMSTRINGSTRETCH
Lieonyourback.Liftyourleftleguptowardstheceiling.Straightenyourrightlegandrestitonthefloor.Holdbehindyourthighanddrawyourlegclosertowardsyou.Youmaybeabletowalkyourhandshigheruptoyourfootorgraspyourtoeswithyourlefthand.Repeatontheotherside.
TheInnerThighsTheinnerthighsoradductorscanbecomestiffortightduetoinactivityoroverusepotentiallycausingknock-onproblemswiththehipsandlowerback.Sportspeoplesuchasfootballerswhoperformalotoflateral(sidetoside)movementusingthesemusclesarealsosusceptibletogroinstrainandshouldincludeoneortwoadductorstretchesineverypost-matchstretchingsessiontoavoidinjury.
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CHAIRINNERTHIGHSTRETCH
Standnexttoachairwiththeseatfacingtowardyou.Liftyourrightlegupandplaceyourrightfootontheseat.Placeyourhandonyourhips.Keepyourtoesfacingforward.
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WIDE-LEGGEDFORWARDBEND
Fromastandingposition,stepyourfeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.
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WIDE-LEGGEDSEATEDSTRETCH
Sittallwithyourlegsstretchedoutwideandtoespointingupward.Keepingastraightspine,begintowalkyourhandsforwardsuntilyoufeelyourbackandinnerthighmusclesstretching.
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SIDELUNGE
Stepyourfeetwideapartwithyourtoesslightlyturnedout.Bendyourrightkneeandlowerovertotherightbutensurethatyourrightkneestaysbehindyourrightfoot(youcanstillseeyourtoes).Pausehere.Riseupandrepeatontheotherside.
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COSSACKSTRETCH
Stepyourfeetwideapartwithyourtoesslightlyturnedout.Bendyourrightlegandslowlyloweryourselfallthewaytotheflooruntilyourbuttocksreachyourrightheel.Nowturnyourlefttoesupwardsandtrytolowertheheelyouarekneelingon.Restyourfingertipsonthefloor.Repeatontheotherside.
Formoreinnerthighstretches,turntoTheHipssection.
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TheQuadricepsWhilethereareahugerangeofhamstringstretches,therearelesswaystoaccessthefourquadricepsor‘quads’locatedatthefrontofthethigh,buthereisavarietythatIhopewillsuiteveryone,whatevertheirrangeofmotion.Ifextremeflexionofyourknee,suchaskneeling,isuncomfortable,pleasesticktostretcheswhichplacelesspressureonyourkneejointsuchasSideLyingQuadStretch,andhookastrap,beltortiearoundthefootifitproveshardtograsp.
Standingquadstretches
STANDINGQUADSTRETCH
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Standtallwithyourfeethip-widthapart.Slowlybendyourrightlegandreacharoundtoholdthefootwithyourrighthand.Yourkneeshouldbepointingdownward.Holdontoachairforbalanceifrequired.Pushyourhipsforward.Repeatontheotherside.
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ANCHOREDQUADSTRETCH
Standwithyourbacktoachair.Liftyourleftlegupbehindyouandhookyourtoesontothethebackofthechair(ifthechairbackistoohigh,tryalowersurfacesuchasatable).Bendyourrightlegalittleandpushyourhipsforward.Repeatontheotherside.
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DYNAMICQUADSTRETCH
Standtallwithyourfeethip-widthapart.Slowlybendyourrightlegandreacharoundtoholdyourfootwithyourrighthand.Pushyourhipsforward.Bendyourstandingleganddrawyourrightlegbackfurther.Nowstarttomoveyourlegbyalternatelypointingyourkneeforwardanddrawingyourkneeback.Repeatontheotherside.Repeatx4
MovingDeeperinaQuadStretch
Ifyoufeellikeyouhavethespacetogodeeperintoyourthigh
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stretch,trytheStandingQuadStretch,LyingQuadStretch,orAllFoursQuadStretch.First,pushthefrontofyourfootintoyourhand.Nowdrawyourheelclosertoyourbuttocks.Youcanrepeatthesestepsafewtimestobringyourheelcloser.
Floor-basedquadstretches
ALLFOURSQUADSTRETCH
Startonallfourswithyourfingersspreadwide.Leantotheright,placingyourlefthandonyourleftkneeandslidingyourhanddowntoyourfoot.Nowgentlydrawthelegback.Repeatontheotherside.
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LOWLUNGE
Startonallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Repeatontheotherside.
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LOWLUNGEWITHQUADSTRETCH
Ifyouarecomfortablebearingweightonyourbackknee,tryperformingalowlungecombinedwithaquadstretch.Pleasenote:youwillneedtobesuppleenoughtosinkthehipslowenoughsothatmostoftheweightonthebackkneeisjustabovethejoint,ratherthanonthekneecapitself.Dopadthebackkneewithacushionorblock.
Performthelowlungewithyourrightfootinfront.Nowleanalittletotheright,andbendyourleftleg.Reacharoundtoholdtheleftfoot.Shiftyourweightbacktothecentreandliftyourupperbody.Eitherholdstillordothefollowingsteps:• Pressthefrontofyourfootintoyourhand.• Drawyourheelclosertoyourbody.
Ifyoufeelbalanced,endbyreachingaroundtothefootwiththelefthandtoo,drawingbackyourshouldersandliftingyourchest.Thenrepeatontheotherside.
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LYINGQUADSTRETCH
Lowerdownontoyourfront.Bendyourleftlegandreacharoundforyourfoot.Pressyourhipsintothefloortoavoidarchingthebackanddrawthelegclosertoyourbuttocks.Ifyoucannotreachthefoot,loopastraportiearoundit.Repeatontheotherside.
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SIDELYINGQUADSTRETCH
Lieonyourrightsidewithyourrightlegalittlebentunderyouforbalance.Bendyourleftlegandreachforthefoot.Pushyourhipsforward.Ifyoucan’treachyourfoot,loopastraportiearoundit.Repeatontheotherside.
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Thekneelingseries
1.KNEELING
Cometoakneelingpositionbysittingbackontoyourheels.Thiscanbemademorecomfortableifyouplacethreeorfourcushionsbetweenyourbuttocksandheelstoraiseyourhipsoffthefloor.
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2.KNEELINGWITHLIFT
Inakneelingposition,placeyourhandsbehindyou,pressthemintothefloorandraisethehipsupashighasyoucan.Eitherholdfor10-20secondsandlowerorworkdynamicallybybreathingintoliftandbreathingouttolowerandrepeatingsixtimes.
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3.KNEELINGLEANBACK
Startinakneelingposition.Releaseyourrightlegandflexyourrightfoot.Slowlyandcarefullyliebacktoresteitheronyourforearmsorlowerallthewaytothefloorandrestonyourback.
WARNING:KNEELINGANDKNEEPAIN
Simplykneelingisagentlewayoflengtheningthequadriceps,butifyouhavehadakneeinjury,surgeryoraresimplystiffaroundthejoint,sittinginthispositionof‘fullflexion’willbeimpossibleoruncomfortable.Themoreadvancedkneelingvariations,whichcombinekneelingwithlyingbackontheforearms,arebestavoidedifyouhavekneeissuesastheyplaceunduepressureonthejointandsurroundingligaments.Sittingonafewcushionswillwidentheangleofyourknees,makingitmoreaccessible.OroptinsteadfortheLowLunge,maybepaddingthebackkneewithacushion.Otheralternativesarethelowerimpactstretches,
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StandingQuadStretchorSideLyingQuadStretch.
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Five-minutestretchsequences
Stringtogethersomestretchesintofive-minuteroutinesforimprovedflexibilityintheupperlegregion.
Upperlegsequence1
1.LEGSWING
Standonyourrightlegandslowlyswingyourleftlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunningorplaceyourhandonasurfaceforbalance.Repeatx4.Switchlegs.
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2.90-DEGREESTRETCH
Standwithyourfeethip-widthapart.Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowyourbacktocurve.Drawyourabdomenslightlyinwards.Placeyourhandonyourthighsjustaboveyourknees.Holdfor20seconds.
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3.LOWLUNGE
Startonallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlysinkthehipslowerintothelunge.Holdfor20seconds.
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4.SEATEDHAMSTRINGANDHIPSTRAPSTRETCH
Bendyourleftlegandplacethesoleofyourleftfootintoyourinnerrightthigh.Situpstraightorperchontheedgeofacushionorbendyourkneesslightlyifthisisdifficult.Loopastraparoundyourrightfoot.Remainsittinguprightortiltyourupperbodyforwardswithoutroundingyourback.Holdfor30seconds.
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Upperlegsequence2
1.BACKKICKS
Standonyourleftleg.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.Repeatx8.
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2.STANDINGQUADSTRETCH
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Standtallwithyourfeethip-widthapart.Slowlybendyourrightlegandreacharoundtoholdyourfootwithyourrighthand.Yourkneeshouldbepointingdownward.Reachyourleftarmouttothesideorholdontoachairforbalance.Pushyourhipsforward.Holdfor20seconds.
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3.HALFPYRAMIDSTRETCH
Standwithyourfeethip-widthapartandplaceyourhandsonyourhips.Takeastepbackwithyourleftfoot.Tipyourupperbodyforwardsuntilyoureacha45-degreeangleorhigher.Youmayneedtobendthefrontkneeslightly.Repeatontheotherside.Holdfor30seconds.
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4.WIDE-LEGGEDFORWARDBEND
Fromastandingposition,stepthefeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.Holdfor30seconds.
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Upperlegsequence3
1.SUMOSQUATS
Placeyourhandsonyourhips.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquatcheckingthatyourkneesarealignedwithyourtoesandyourtoesarejustvisibleinthesquat.Risebackuptoastandingposition.Repeatx4.
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2.SIDELUNGES
Stepyourfeetwideapartwithyourtoesslightlyturnedout.Bendyourrightkneeandlowerovertotherightbutensurethatyourrightkneestaysbehindyourrightfootandyoucanstillseeyourtoes.Pausehere.Riseupandrepeatontheotherside.Repeatx4.
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3.LYINGQUADSTRETCH
Liedownontoyourfront.Bendyourleftlegandreacharoundforyourfoot.Pressyourpelvisintothefloortoavoidarchingyourbackanddrawyourlegclosertoyourbuttocks.Note:ifyoucannotreachthefoot,loopastraportiearoundit.Holdfor30seconds.
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4.LYINGHAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.Holdfor30-60seconds.
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Upperlegsequence4
1.90-DEGREECHAIRSTRETCH
Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Moveyourheadinlinewithyourspine.Tuckyourpelvisslightlyundertoflattenyourlowerback.Toexit,walkforwards,bendyourknees,drawyourabdomeninandriseuptostanding.Thisstretchcanalsobedoneatakitchencounter.Holdfor30seconds.
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2.LEGUPCHAIRSTRETCH
Putyourrightfootontheseatofachair(oralowersurface,suchasastep).Standtallwithyourhandsonyourhips.Tipyourupperbodyforwardsuntilyoufeelyourhamstringsstretching.Repeatontheotherside.Holdfor20seconds.
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3.CHAIRINNERTHIGHSTRETCH
Standnexttoachairwiththeseatfacingtowardyou.Liftyourrightlegupandplaceyourrightfootontheseat.Placeyourhandsonyourhips.Keepyourtoesfacingforward.Repeatontheotherside.Holdfor20seconds.
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4.ANCHOREDQUADSTRETCH
Standwithyourbacktoachair.Liftyourleftlegupbehindyouandhookyourtoesontothetopofthebackofthechair.Ifthechairbackistoohigh,tryalowersurfacesuchasatable.Bendyourrightlegalittleandpushyourhipsforward.Repeatontheotherside.Holdfor20seconds.
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StretchesforTheLowerLegsandFeetThelowerlegsandfeetcarrytheweightofthewholebodywhenstandingorwalking.Thiscanresultinsorenessaroundthesolesofthefeet,ankles,calvesorshins.Sittingdownandgentlystretchingthefeetcangreatlyrelievethisdiscomfort.Forathletes,especiallyrunners,itisvitaltokeepthelowerlegsstrongandsuppletoabsorbtheshockofrunningandavoidsufferingatwistedankleorrepetitivestraininjurysuchasplantarfasciitis.
WARMINGUPRepeateachsequencex4
ANKLEROLL
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Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Switchfeet.
HEELANDTOEROCKING
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Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofyourfeetandliftyourheelsoffthefloor.
WALKINGDOG
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Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Bendonelegandpushtheotherheeltowardsthefloor.Continue,switchingfromsidetosideorpausefor10secondsoneachleg.
POINTANDFLEX
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Sitwithyourlegsstretchedoutinfrontofyouandyourfeethip-widthapart.Alternatelypointyourtoesandflexyourfeetbydrawingyourtoesbackandpushingyourheelsforward.
TheCalvesThecalvesatthebackofthelowerlegfeaturetwomainmuscles:thelargergastrocnemius,whichbulgesvisiblyinthosewithwell-definedcalves,andthesmaller,flattermusclesoleus,whichliesunderneath.BothconnectwiththeAchillestendon,whichextendsdowntotheheel.Calfstretchingisvitalforpeoplewhofavoursportswithrepetitivemovements,suchasrunnersorhikers,orathletesdoingsuddenexplosivemovementslikejumpingorlunging(basketballortennis).
Standingcalfstretches
STANDINGTOESUPSTRETCH
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Takeastepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards.Liftyourrighttoesuptorollyourfootontheheel.
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STEPORBLOCKSTRETCH
Standontheedgeofthestairsoracoupleoffoamyogablocksorbooks.Keepyourleftlegstraightanddroptheleftheelofftheedgeoftheplatform.Switchfromsidetoside.
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HIGHLUNGE
Standwithyourfeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourleftfootandpressyourbackheeldown.Bendyourrightkneealittleandpushyourhipsforwards.Repeatontheotherside.
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DOUBLESTEPORBLOCKSTRETCH
Standontheedgeofthestairsoracoupleoffoamyogablocksorbooks.Keepbothlegsstraightanddropbothheelsofftheedgeoftheplatform.Leanalittleforward.
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ThedogstretchesWALKINGDOG
Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Bendonelegandpushtheotherheeltowardsthefloor.Continue,switchingfromsidetosideorpausefor10secondsoneachleg.
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THREE-LEGGEDDOG
Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Raiseyourleftlegoffthefloorandpressyourrightheelclosertothefloor.Repeatontheotherside.
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DOWNWARDFACINGDOG
Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Pressbothheelsdowntowardsthefloor.
DOTHEDOG?
Whileyoga’sDownwardsFacingDogisafantasticstretchforthecalves,itisnotsuitableforeveryone.IfyouliftyourhipsupintothepositionanditfeelslikeaPlankwithatonofweightonyourshoulders,armsand
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wrists,don’tstruggle.SkiptheDogandchooseanon-weight-bearingstretchsuchastheStandingToesupStretchorSteporBlockStretchasthesetechniqueswillallowyoutofocusonthecalvesincomfort.
Kneelingcalfstretches
WINDSCREENWIPE
PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesup.‘Windscreenwipe’yourfootbyswayingitslowlyleftandright.Repeatontheotherside.
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KNEELINGCALFSTRETCH
PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.
CalfStretchingTools
IfyousufferwithtightcalfmusclesorAchilles,itmaybeworthinvestinginacalf-stretchingdevice.Thesimple‘inclineboard’deviceallowsyoutostandwithyourfeetinaheelsdownandtoesupangle(dorsiflexion).Somearesquare,solidcontraptionsmadeofwoodwhileothersfeaturearockingdesignandallowyoutocontroland
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increasetheintensityofthestretchbypressingtheheeldownorup.
LYINGCALFSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightleg.Pushyourheelup.Repeatontheotherside.
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LYINGANKLESTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightleg.Turnthesoleofyourfoottotheleft.Moveyourleg10-20degreesacrossyourbody.Repeatontheotherside.
FindingtheAchilles
Totheuntrainedeye,onecalfstretchlooksmuchlikeanother,buta
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smalladjustmentwillshiftthefocusfromtheuppercalvestothelowercalvesandAchillestendon.IfyouhavebeentoldtostretchyourAchilles,repeatthecalfstretchesoutlinedearlier,butbendthebackleg.Herearethreeexamplestotry:STANDINGACHILLESSTRETCH
Standwiththefeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourleftfoot,bendyourbacklegandpushyourheeldown.Bendyourrightlegalittleandpushyourhipsforwards.Repeatontheotherside.
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ACHILLESSQUATSTRETCH
Standwithyourfeethip-widthapart.Bendyourlegsandlowerdownintoasquattingpositionwithyourtoesfacingforward.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.
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STEPORBLOCKACHILLESSTRETCH
Standontheedgeofthestairsoracoupleoffoamyogablocksorbooks.Bendbothlegsalittleanddropyourleftheelofftheedgeoftheplatform.
StretchesforHighHeelWearers
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WearinghighheelsonaregularbasiscanshortenthecalfmusclesandmayevencauseAchillestendinitisorinflammationoftheAchillestendon.Trysomesimple,regularpreventativestretchessuchastheSteporBlockAchillesStretchtoreachthecalf,rememberingtothenbendyourstandinglegtotargettheAchilles.Ifyouhavegoodfootandankleflexibility,trytheKneelingTowelStretchtoo.
TheFeetandAnklesThissectionfeaturesavarietyoflowerlimbstretchesforall.Theywillprovidereliefforthosewhohavebeen‘ontheirfeet’alldayatwork,orhelprunnerssidestepfootandankleinjuriescausedbypoundingthepavementsorwoodlandtrails.Techniquesrangeinintensity,fromthemorechallengingkneelingstretchestosimplysittingdownonachair,takingyourshoesoffand‘circling’thefeet.
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CHAIRFOOTCIRCLES
Sitwithyourlegsbentandfeetontheground.Liftyourrightfootandrotateitasifdrawingcircleswithyourtoes.Repeatx4.
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CHAIRPOINTANDFLEX
Sitwithyourlegsbentandfeetontheground.Liftyourrightfootandalternatebetweenpointingyourtoesandflexingyourfootbyliftingyourtoesandpushingyourheelforward.Repeatx4.
Chairfootstretchsequence
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Situpstraight,liftyourrightfootupandlaytheankleontheleftknee.
1Rotateyourfootslowlyincirclesx4.2Stabilisethefootbyholdingontoyourheel,now:• Curlyourtoesintowardthesole• Pullyourtoesbacktostretchthesole• TurnthesoleofthefootupwardsRepeatontheotherside.
AFOOTFLEXIBILITYTESTFORRUNNERS
Standwithyourfeethip-widthapart.Reachdownandpullyourbigtoeupward.Youareaimingforanangleof30degrees.Ifyoucan’tliftthishigh,yourplantarfascia–thelayerofconnectivetissuethatconnectsyourtoestotheheelandabsorbstheshockofwalkingandrunning–istootight.Stretchingexercisesforthefeet,ankles,Achillesandcalvesareagoodpreventativemeasurebutself-massagecouldbetheanswer.Seeaphysiotherapistforadvice.
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KNEELING
Cometoakneelingpositionbysittingbackontotheheels.Thiscanbemademorecomfortableifyouplacethreeorfourcushionsbetweenthebuttocksandheels,butmoveincarefullyandavoidthiskneelingsectionifthereispainordiscomfort.
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KNEELINGTOWELSTRETCH
Togainadeeperstretchforthefrontofthefootandankle,performthekneelingpositionbysittingbackontheheels,butwithasmallfoldedtowelunderneathyourtoes.
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KNEELINGSOLESTRETCH
Onallfours,turnyourtoesundertofeelastretchonthesolesofthefeet.Eitherremainhereorwalkyourhandsbackwardsuntilyouaresittingbackonyourheels.
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KNEELINGSHINSTRETCH
Foranadvancedfrontoffootandanklestretch,cometoakneelingpositionsittingonyourheels.Nowleanbackandliftyourkneesoffthefloor.
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Five-minutestretchsequences
Stringtogethersomestretchesintofive-minuteroutinesforimprovedflexibilityinthelowerlegandfootarea.
Lowerlegsandfeetsequence1
1.ANKLEROLL
Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Repeatx4.
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2.STANDINGTOESUPSTRETCH
Bendyourbacklegandtipyourupperbodyforwards.Liftyourfronttoesuptorollyourfootontheheel.Holdfor20seconds.
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3.ACHILLESSQUATSTRETCH
Standwithyourfeethip-widthapartandyourtoesfacingforwards.Bendyourlegsandlowerdownintoasquattingposition.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.Holdfor30seconds.
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4.WALKINGDOG
Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Bendonelegandpushtheotherheeltowardsthefloor.Continue,movingsidetoside.Repeatx8.
Lowerlegsandfeetsequence2
CHAIRPOINTANDFLEX
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Sitonachairwithyourlegsbentandfeetontheground.Liftyourrightfootandalternatebetweenpointingyourtoesandflexingyourfootbyliftingyourtoesandpushingyourheelforward.Repeatontheotherside.Repeatx4.
Situpstraightonachair,liftyourrightfootupandlaytheankleontheleftthigh.
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SITTINGFOOTSTRETCH1
Rotateyourfootslowlyincircles.Repeatx4.
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SITTINGFOOTSTRETCH2
Curlyourtoesintowardsthesole.Holdfor10seconds.
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SITTINGFOOTSTRETCH3
Pullyourtoesbacktostretchthesole.Holdfor10seconds.
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Lowerlegsandfeetsequence3
1.WINDSCREENWIPE
PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesup.‘Windscreenwipe’yourfootbyswayingitslowlyleftandright.Repeatx6.
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2.KNEELINGCALFSTRETCH
PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.Holdfor20seconds.Repeatontheotherside.
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3.LYINGSTRAPCALFSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightleguptowardstheceilingorkeepitalittlebent.Pushyourheelup.Holdfor30seconds.Repeatontheotherside.
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4.LYINGANKLESTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightleguptowardstheceilingorkeepitalittlebent.Turnthesoleofyourfoottotheleft.Moveyourleg10-20degreesacrossyourbody.Holdfor30seconds.Repeatontheotherside.
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Lowerlegsandfeetsequence4
1.KNEELINGSOLESTRETCH
Startonallfours.Turnyourtoesundertofeelastretchonthesolesofthefeet.Eitherremainhereorwalkyourhandsbackwardsuntilyouaresittingbackonyourheels.Holdfor10seconds.
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2.KNEELING
Cometoakneelingpositionbysittingbackontotheheels.Thiscanbemademorecomfortableifyouplacethreeorfourcushionsbetweenthebuttocksandheels.Holdfor20seconds.
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3.DOWNWARDFACINGDOG
Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Pressbothheelsdowntowardsthefloor.
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StretchingSequences
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TheMorningWake-UpUnlockstiffmusclesafteralongnight’ssleepandimprovecirculationwiththisgentlewake-upsequence.Theroutinebeginslyingdowninbedbystretchingthebacksowouldbeidealforsomeonepronetolowerbackache.Thenstandorsitontheedgeofthebedforthesecondhalfoftheroutinetoeaseouttheupperback,neckandshoulders.
1.LYINGFULLBODYSTRETCH
Lyingdown,sweepbotharmsoverheadandinterlinkyourfingers.Turnyourpalmsaway.Pointyourtoestotheceiling.Holdfor20seconds.
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2.SINGLELEGHUG
Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackofyourkneetothebed.Repeatontheotherside.Holdfor20seconds.
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3.DOUBLELEGHUG
Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossyourlowerback.Holdfor20seconds.
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4.BASICLYINGTWIST
Lieonyourback.Bendbothlegsandplaceyourfeetflatonthebed(orfloor).Stretchyourarmsoutatshoulderheight.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.Holdfor30seconds.
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5.DYNAMICHEADTURN
Sitontheedgeofthebedorstand.Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.Repeatx4.
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6.SHOULDERBLADESQUEEZE
Holdyourarmsina‘W’shape.Drawthembackandsqueezeyourshoulderbladestogether.Releaseandbringyourforearmscloserortouching.Repeatx4.
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7.CLASPEDHANDSNECKSTRETCH
Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtherightsideofyourwaist.Tipyourheadovertotheright.Holdfor20seconds.
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8.STANDINGORSITTINGSIDEBEND
Sitorstandtallandleantotheside,aimingnottotipforwardsorback.Togodeeper,tryclaspingthetopwristandsidebendingfurther.Holdfor10seconds.
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9.FULLBODYSIDEBEND
Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Nowleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.Repeatontheotherside.Holdfor20seconds.
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TheCommuterIfyouspendatleasttwohoursadaydrivingyourcar,ortravellingontrainsorbusestoandfromwork,orareafrequentflyer,hereisasequencetoeasethestiffeningeffectsofthesedentarycommute.Theyareallsmall,subtlemovementsthatcanbedonewithoutdrawingattentionfromfellowcommuters.
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1.THECHINTUCK
Tuckyourchinintoyourchestasifnoddingbutholdthestretch.Holdfor10seconds.
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2.DYNAMICHEADTURN
Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.Repeatx4.
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3.DYNAMICHEADTILT
Tipyourrighteardowntowardsyourrightshoulder.Returntothecentre.Tipyourlefteardowntowardsyourleftshoulder.Returntothecentre.Continuetotiltyourheadfromsidetosideslowlyandsmoothly.Repeatx4.
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4.SHOULDERSHRUG
Liftyourshouldersuptowardsyourears.Holdforasecond.Nowletthemdropdown.Repeatx4.
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5.CHAIRSEATEDTWIST
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Sittall.Holdontotheleftsideofyourchairandrotateyourtorsotothe
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leftinsections:lowerback,midbackandshouldersandfinallyturnyourhead.Repeatontheotherside.Holdfor10seconds
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6.SQUEEZEANDSPREAD
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Squeezeyourhandsintofiststuckingthethumbinandholdforfive
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seconds.Nowspreadyourhandswideandholdforfiveseconds.Repeatx4.
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7.CHAIRFOOTCIRCLE
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Sitwithyourlegsbentandfeetontheground.Liftyourrightfootand
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rotateitasifdrawingcircleswithyourtoes.Repeatontheotherside.Repeatx4.
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8.CHAIRPOINTANDFLEX
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Sitwithyourlegsbentandfeetontheground.Liftyourrightfootand
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alternatebetweenpointingyourtoesandflexingyourfoot(bypushingyourheelforward).Repeatx4.
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TheDeskWorkerOffsettimespentsittingatyourdeskwiththisroutine,designedtorelievewrist,neckandbacktensionandunlockthehips.Theseatedpositioncanbeparticularlytoughonthelowerback.Afewsimplemovementssuchasstretchingthearmsoverheadandholding(ChairBackStretch)canalsowakeupthebodyandmindandallowyoutocontinueworkingwithrenewedenergy.Regularwalkingbreaksaroundtheofficeevery20minutesarealsorecommendedbyphysicaltherapistsaswellasensuringthatyourworkstationissetupformaximumcomfortandminimumstrain.
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1.WRISTANDHANDWARMER
Sittingonachair,interlaceyourfingers,palmsdownandchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogetheruntilyoucanfeelsometraction.Then,alternatelyflexandextend(bendanddrawback)yourwrists.Repeatx4.
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2.CHAIRBACKSTRETCH
Sittall.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere,drawingyourshouldersdownwards.Holdfor10seconds.
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3.CHAIRSIDEBEND
FromtheChairBackStretchposition,simplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingyourtopwristandsidebendingfurther.Holdfor20seconds.
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4.CHAIRCATSTRETCH
Sittall.Restyourhandslightlyonyourthighs.Asyouinhale,archyourbackandlookalittleupwards.Asyouexhale,roundyourbackandtuckyourpelvisandchinin.Repeatx4.
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5.CHAIRSEATEDTWIST
Sittall.Holdontotherightsideofyourchairandrotateyourtorsototherightinsections:lowerback,midbackandshoulders,andfinallyturnyourhead.Holdfor20seconds.
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6.FIGUREFOURCHAIR
Sitwithastraightbackandbothfeetontheground.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingthebackstraight,leantheupperbodyforwards.Leanfurthertoincreasetheintensityofthestretch.Repeatontheotherside.Holdfor30seconds.
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7.90-DEGREECHAIRSTRETCH
Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Moveyourheadinlinewiththespine.Toexit,walkforwards,bendyourkneesandriseuptoastandingposition.Holdfor30seconds.
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8.CHAIRHIGHLUNGE
Standinfrontofachairwithyourhandsonyourhips.Placeyourrightfootonthechairseatandbendyourrightleg.Pushyourhipsforwards.Repeatontheotherside.Holdfor20seconds.
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TheManualWorkerThisshortsequencedonedailywillreleasemusclestiredandtightfromaphysicalday’swork,especiallyaroundtheback,neckandshoulderregions.Ifyouareshortontimeorlacktheenergyfortheentireroutine,payparticularattentiontoyourlowerbackstretches(SingleLegHugandBasicLyingTwist),bothofwhichcanbedonelyinginbed,asitisimportanttolookafteryourlowerbackifrepeatedlybendingorliftingheavyloads.
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1.WRISTROLL
Makefistswithbothhandsandrotatethemslowly.Repeatx4.
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2.FULLBODYSTRETCH
Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere,drawingyourshouldersdownwards.Holdfor10seconds.
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3.FULLBODYSIDEBEND
FromtheFullBodyStretchposition,simplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.Holdfor20seconds.
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4.ASSISTEDNECKEXTENSORSTRETCH
Standorsittall.Interlinkyourhandsbehindyourhead.Dropyourheaddown,bringingyourchintowardsyourchest.Donotpushyourheadfurther,butletyourelbowsdropforwardssothattheweightofyourarmsincreasesthestretch.Holdfor10seconds.
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5.CHESTANDSHOULDERSTRETCH
Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Liftyourhandshigher,withoutleaningforward,togodeeper.Holdfor20seconds.
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6.LEANFORWARDSTRETCH
Takeasmallstepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards,placingbothhandsonyourrightthigh.Pressthesoleoftherightfootintothefloor.Repeatontheotherside.Holdfor20seconds.
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7.SINGLELEGHUG
Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackoftheleftkneeintothefloor.Holdfor20seconds.
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8.BASICLYINGTWIST
Lieonyourback.Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Holdfor30seconds.
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FourTime-PressedRoutinesCan’tfindthetimetostretch?Youarenotalone!Sometimesallyouhaveisafewmomentstospare.Herearefourrapidsequencestoloosenupthewholebodyandmaintainoverallflexibilitywhichtakethreetofiveminuteseach.TheyaresplitintoStanding,Seated,FloorandLyingstretches,butyoucanslotthesequencestogethertocreatealonger10,15or20-minuteroutineifyoufindmoretime.
Standing
1.FULLBODYSTRETCH
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Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere,drawingyourshouldersdownwards.Holdfor10seconds.
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2.FULLBODYSIDEBEND
FromtheFullBodyStretchposition,simplyleantothesideaimingnottotipforwardsorbackwards.Togodeepertryclaspingthetopwristandsidebendingfurther.Holdfor20seconds.
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3.STANDINGBACKBEND
Placeyourhandsonyourlowerback,fingerspointingdownwards.Leanbackintoagentlebackbendandpushyourhipsforwards.Drawyourelbowstogether.Holdfor10seconds.
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4.90-DEGREESTRETCH
Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowthebacktocurve.Drawtheabdomenslightlyinwards.Placeyourhandonyourcalves,justbelowyourknees.Holdfor20seconds.
Seated
1.CHAIRCATSTRETCH
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Restyourhandslightlyonyourthighs.Asyouinhale,archyourbackandlookalittleupwards.Asyouexhale,roundyourbackandtuckyourpelvisandchinin.Repeatx4.
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2.CHAIRSEATEDTWIST
Sittall.Holdontotherightsideofyourchairandrotateyourtorsototherightinsections:lowerback,midbackandshouldersandfinallyturnyourhead.Holdfor20seconds.
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3.FIGUREFOURCHAIR
Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingthebackstraight,leantheupperbodyforwards.Leanfurthertoincreasetheintensityofthestretch.Holdfor20seconds.
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4.CHAIRFORWARDBEND
Letyourbackroundandheaddropdown.Ifthebackfeelsverystiff,restyourhandsonyourthighsorleanfurtherforwardsuntilyourhandstouchthefloor.Holdfor30seconds.
Floor
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1.LOWLUNGE
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraisetheupperbody.Pushyourhipsforwards.Slowlysinkthehipsforwardsanddownintothelunge.Repeatontheotherside.Holdfor30seconds.
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2.KNEELINGCALFSTRETCH
Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Repeatontheotherside.Holdfor20seconds.
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3.BUTTERFLY
Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogether.Eitherclaspyourhandsaroundthefeetorholdontoyouranklesandsittaller.Holdfor30seconds.
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4.BASICSEATEDTWIST
Sitwithyourlegsoutstraight.Bendyourleftlegandstepitoveryourright.Wrapyourrightarmaroundyourlegandhugyourlegintoyourbody.Dropyourleftfingertipsontothefloorbehindyourbackandbegintorotatethetorsototheleftinstages:lowerback,midbackandshoulders,andhead.Repeatontheotherside.Holdfor30seconds.
Lying
1.SINGLELEGHUG
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Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackoftheleftkneeintothefloor.Repeatontheotherside.Holdfor20seconds.
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2.SIDELYINGQUADSTRETCH
Lieonyourleftsidewithyourleftlegalittlebentunderyouforbalance.Bendyourrightlegandreachforthefoot.Pushyourhipsforward.Repeatontheotherside.Holdfor20seconds.
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3.LYINGHAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorkeepitalittlebent.Repeatontheotherside.Holdfor30seconds.
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4.BASICLYINGTWIST
Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight.Lowerbothlegsdownthefloorontheleftsideandrelaxthem.Holdfor30seconds.
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BetterPostureSequenceStandingorsittingtallerisnotonlythehealthiestwaytopositionyourmusclesandjoints,italsoreducesmuscularstrain,particularlyonthelowerback,providesapsychologicalconfidenceboost(justsitupstraightandsee),andimprovesbreathingefficiency.Modernlifedemandsthatwesitalotwhiledriving,commuting,workingattheofficeorrelaxingonthesofa,andthetemptationtoslouchiseverpresent,sodrawyourshouldersbackandlengthenthespinewiththefollowingsequence.
Haveanoldtieordressinggownbelthandyforsteps1and2.
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1.STRAPSHOULDERLOOSENER
Holdastraportieoverheadwithyourhandswideapartandplaywiththefollowingmovements:1.Dropyourhandsforwardssothestrapisinfrontofyourchest.
2.Liftthestrapoverheadsoitisbehindyourhead.Repeatx4.
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2.OVERHEADSTRAPSTRETCH
Remainstanding.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.Holdfor20seconds.
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3.CHESTANDSHOULDERSTRETCH
Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.Holdfor20seconds.
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4.WAITER’SBOW
Standwithyourfeethip-widthapart.Placeyourrighthandonthedipofyourlowerback,palmfacingoutward.Placeyourleftpalmonyourabdomen.Keepingyourlowerbackcurveintact,tipforwards.Stopwhenyourbackbeginstoround.Holdfor20seconds.
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5.LOWLUNGE
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Repeatontheotherside.Holdfor30seconds.
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6.SNAKE
Lieonyourfrontwithyourhandsinterlockedbehindyourback(orarmsstraightbyyoursides).Drawyourshoulderbladescloserandliftyourupperbodyandlegsalittleoffthefloor.Lookdown,notforwards.Holdfor20seconds.
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7.KNEELINGBACKSTRETCH
Liftbacktoallfours.Sitbackonyourheels.Straightenyourarmsandreachyourhandstothetopofyourmat.Spreadyourfingersandpressdown.Drawyourhipsawayintheoppositedirectiontostretchyourshouldersandback.Holdfor20seconds.
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8.LYINGHAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorkeepitalittlebent.Repeatontheotherside.Holdfor30seconds.
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StretchesforChildrenYoungerchildrenoftenstretchspontaneouslybyflippingupsidedown,twistingorpractisingthelatestgymnasticsmovesfromschool.However,Inoticedadramaticdecreaseinmychildren’slevelsofhipandhamstringflexibilityparticularlywhentheytransitionedfromregularlysittingcross-leggedinassembliesandtheclassroomtousingchairs.Bymakingstretchingfun,childrencanmaintainthatenviableflexibilityandcreatethehabitofalifetime.Ihaverecommendedholdingmoststretchesforonlytensecondswithplentyofrockingandrollingtoaccountforshortattentionspans,buttheentiresequencecouldberepeatedtwoorthreetimesifitfeelstooshort.
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1.BANANA
Lieonyourback.Sweepyourarmsoverhead,claspyourhandstogetherandmoveyourhandsandfeetovertotheleftsothatyourbodybendslikeabanana.Bendtotheotherside.Holdfor10seconds.
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2.PENCIL
Keepyourarmsoverheadbutbringyourpalmstogether.Pointyourtoes.Holdfor10seconds.
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3.DISH
FromPencil,keepyourarmsaboveyourheadandrollontoyourtummy.Sweepyourarmsbyyoursideandliftyourfeetoffthefloor.Holdfor10seconds.
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4.THELEGPULL
Rollontoyourrightsideandbalancehere.Bendyourtopleg,holdyourfootandpullthelegbackwhilepushingyourhipsforward.Rollontoyourothersideandrepeat.Holdfor10seconds.
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5.ROLLINGBALL
Returntolyingonyourback.Hugyourlegsintoyourbodytightlyandrockfromsidetoside.Repeatx4.
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6.SOCKSTRETCH
Lieonyourback.Takeasockoffandloopitaroundyourrightfoot.Bendyourleftlegandputyourleftfootonthefloor.Straightenyourrightlegbutkeepasmallbendinyourknee.Repeatontheotherside.Holdfor10seconds.
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7.TWIST
Stretchyourarmsouttothesides.Bendyourlegsandputyourfeetonthefloor.Nowdropbothkneesovertotheleftsideandturnyourheadtotheright.Repeatontheotherside.Holdfor10seconds.
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8.BUTTERFLY
Situp.Bringthesolesofyourfeettogether.Claspyourhandsaroundyourfeetandsittall.Holdfor10seconds.
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StretchesforTeenagersTeenagersdon’talwayshavethetimeorinclinationtostretch,butthisshortroutinewillreleasetightmusclesafterathleticendeavours,improvemoodandposture,andreduceexamstress.Teenagersalsospendlargeamountsoftimesittingatschoolorcollege.This,combinedwiththeheavyuseofelectronicdevices,causestensionintheneckandspine,andstretchingcanaddressthis.Remember,neverpushastretchtothepointofpainorusejerkymovementstobouncethebodyinandoutofstretches.Afterperformingthewarm-upmoves(steps1-4),holdeachstretchstillandbreatheslowlythroughyournose.
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1.HEADROLL
Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.Repeatx4.
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2.ELBOWTOUCH
Dropyourfingertipsontoyourshoulders.Sitorstandtall.Breatheinasyoudrawyourelbowswide.Breatheoutasyoudrawyourelbowscloserortogether.Repeatx4.
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3.SQUEEZEANDSPREAD
Squeezeyourhandsintofiststuckingthethumbinandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.Repeatx4.
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4.DYNAMICSIDEBENDING
Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipovertotheright,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.Repeatx4.
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5.CHESTANDSHOULDERSTRETCH
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Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyour
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chest,drawyourshouldersbackandraiseyourhands.Liftyourhandshigher,withoutleaningforward,togodeeper.Holdfor20seconds.
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6.FULLFORWARDBEND
Standwithyourfeethip-widthapart.Bendyourkneesalittle.Foldforwardandletyourupperbodyhang.Relaxyourheadandletyourarmsdangle.Holdfor60seconds.Uncurlslowlyuptostanding.
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7.LOWLUNGE
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Holdfor30seconds.
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8.TORTOISE
Sitwithyourlegsinadiamondshapeandthesolesofyourfeettogether.Letyourupperbodydropforwardssoyourbackroundsandyourheadhangsdown.Restyourforearmsonyourlegsorholdontoyourfeet.Holdfor30seconds.
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StretchesforSeniorsIt’simpossibletomakeassumptionsaboutpeople’sflexibilityorstrengthlevelsbasedontheirage.IhaveclientsthathavepractisedyogaandPilatesfor20yearsandcouldhappilydotheTotalBodyFlexibility:AdvancedSequences.However,mostpeoplefindthemselvesbecomingstifferastheyageandmoveless.Alittleregularstretchingcanoffsetthisdeclineinmobilityaswellasimprovingpostureandbreathing.Afewsafetynotes:talkwithyourdoctorifyouareunsureaboutaparticulartechnique,especiallyifyouhavehadhiporbacksurgery,neverstretchtothepointofdiscomfort,andavoid‘locking’yourjointsbykeepingyourlegsslightlybentwhilestretching.
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1.CHAIRFOOTCIRCLE
Sitwithyourlegsbentandfeetontheground.Liftyourrightfootandrotateitasifdrawingcircleswithyourtoes.Repeatontheotherside.Repeatx4.
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2.CHAIRPOINTANDFLEX
Sitwithyourlegsbentandfeetontheground.Liftyourrightfootandalternatebetweenpointingyourtoesandflexingyourfoot(liftingyourtoesandpushingyourheelforward).Repeatontheotherside.Repeatx4.
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3.CHAIRSIDEBEND
Sittallandleantoyourrightside.Togodeepertryclaspingthetopwristandsidebendingfurther.Repeatontheotherside.Holdfor10seconds.
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4.CHAIRSEATEDTWIST
Holdontotheleftsideofyourchairandrotateyourtorsototheleftinsections:lowerback,midbackandshouldersandyourhead.Repeatontheotherside.Holdfor20seconds.
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5.90-DEGREECHAIRSTRETCH
Standbehindthechairandplaceyourhandsonthetopofthechair,shoulder-widthapart.Walkbackuntilyoufoldforward.Trynottoroundyourback.Toexit,walkforwards,bendyourknees,drawyourabdomeninandriseuptostanding.Holdfor20seconds.
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6.CHAIRCALFSTRETCH
Staybehindthechair.Stepyourleftlegforwardandbendyourknee.Bendyourrightkneeslightly,butkeepthesolesofbothfeetonthefloor.Repeatontheotherside.Holdfor20seconds.
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7.DYNAMICHEADTURN
Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.Repeatx4.
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8.STRAPSHOULDERLOOSENER
Holdastraportiewithyourhandswideapartandplaywiththefollowingmovements:1.Dropyourhandsforwardssothestrapisinfrontofyourchest.
2.Liftthestrapoverheadsoitisbehindyourhead.Repeatx4.
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EightStretcheswithaStrapThissequencewouldsuitanyonewhostrugglestotouchtheirtoes,butwantstoexperiencethesamerangeofstretchesasthemoremobile.Asimplestrap,intheformofacottonyogastrap,dressinggownbeltortie,willexpandyourrangeofmotionandallowyoutostretchwithoutstrainingthelowerbackparticularly.Everyone,regardlessofflexibilitylevels,canbenefitfromusingastrapwhenstretchingtheupperbody.TheOverheadStrapStretchaccessestightchestandshouldermuscleshardtoreachwithoutastretchingaidandisagreatpostureimprover.
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1.OVERHEADSTRAPSTRETCH
Standwithyourfeethip-widthapart.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.Holdfor20seconds.
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2.ADVANCEDTRICEPSSTRETCHWITHSTRAP
Remainstanding.Layastrap,beltortieoveryourleftshoulder.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Takeyourleftarmbehindyourbackandslideitupthespine.Usethestraptobridgethegapbetweenyourhands.Holdfor20seconds.
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3.SEATEDHAMSTRINGANDHIPSTRAPSTRETCH
Bendyourrightlegandplacethesoleofyourfootintoyourinnerleftthigh.Situpstraightandloopthestraparoundtheleftfoot.Remainuprightortiltyourupperbodyforwardswithoutroundingyourback.Repeatontheotherside.Holdfor30seconds.
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4.LYINGQUADSTRAPSTRETCH
Loopthestraparoundyourrightfoot.Lowerdownontoyourfront.Pressyourhipsintotheflooranddrawthelegclosertoyourbuttocks.Repeatontheotherside.Note:discardthestrapifyoucancomfortablyholdthefoot.Holdfor20seconds.
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5.LYINGHAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopthestraparoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightleguptowardstheceilingorkeepitalittlebent.Holdfor30seconds.
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6.LYINGCALFSTRAPSTRETCH
RemainintheLyingStrapHamstringStretchposition,butmoveyourstraphigherontotheballofthefoot.Pushyourheelupforadeeperstretch.Repeatontheotherside.Holdfor20seconds.
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7.LYINGINNERTHIGHSTRAPSTRETCH
Staywithyourrightlegelevated.Holdbothpartsofyourstrapinyourrighthand.Bendyourleftlegandletyourkneedropouttotheside.Nowslowlytaketherightlegouttotheright.Repeatontheotherside.
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8.LYINGOUTERTHIGHSTRAPSTRETCH
Drawyourrightlegbacktothecentreandholdbothpartsofthestrapinyourlefthand.Slideyourleftlegdownandstretchyourrightarmoutalongthefloor.Begintotakeyourrightlegslowlyacrosstotheleft.Repeatontheotherside.Holdfor30seconds.
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TheStressReducerStretchingisaquickandeffectivewaytoreleasestress.Theroutinebelowcanbeperformedwhilesittingatadeskandfeaturesamixtureof‘squeezeandrelease’techniquestoshedmusculartension,andlonger-heldstaticstretchestoslowtheheartrate.Mosttargetthefast-twitchmusclesoftheneckandupperback,whichcaneasilytenseupunderpressure.Picktwoorthreetechniquesorrunthroughthewholesequencerememberingtobreatheslowly,ideallythroughyournose.
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1.SQUEEZEANDSPREAD
Squeezeyourhandsintofiststuckingthethumbinandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.Repeatx4.
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2.HEADROLL
Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightside(eartoshoulder),rollingitdownsoyouarelookingatthefloor,thenaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.Repeatx4.
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3.ASSISTEDNECKEXTENSORSTRETCH
Standorsittall.Interlinkyourhandsbehindyourhead.Dropyourheaddown,bringingyourchintowardsyourchest.Donotpushyourheadfurther,butletyourelbowsdropforwardssothattheweightofyourarmsincreasesthestretch.Holdfor10seconds.
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4.SHOULDERROLL
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.Repeatx4.
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5.SHOULDERSHRUG
Liftyourshouldersuptowardsyourears.Holdforasecond.Nowletthemdropdown.Repeatx4.
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6.STANDINGUPPERBACKROUNDER
Standwithyourfeethip-widthapart.Roundyourupperbackandtuckyourchinin.Reachbotharmsforwardsandinterlockyourfingers.Holdfor10seconds.
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7.CHAIRTWIST
Sittall.Holdontotheleftsideofyourchairandrotateyourtorsotothe
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leftinsections:lowerback,midbackandshouldersandfinallyturnyourhead.Holdfor20seconds.
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8.CHAIRFORWARDBEND
Roundyourbackandletyourheaddropdownwards.Ifyourbackfeelsverystiff,restyourhandsonyourthighsorleanfurtherforwardsuntilyourhandstouchthefloor.Holdfor20seconds.
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ThePre-BedRelaxerHavetroublewindingdownafteratoughdayorsufferwithinsomnia?Aregularroutineoflonger-heldstretchesmayhelp,especiallyifcombinedwithdeepbreathing.Thetechniquesoutlinedbeloware‘passive’stretches,meaningthattheyrequirenostrengthorbalance.Someareheldforaminutetoencouragemusclerelaxation.Breathethroughyournoseandperformthemovingstretchesinslowmotion.Onceyouarefamiliarwiththesequence,performitwithyoureyesclosed.
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1.SLOWROLLDOWN
Standwithaslightbendinyourknees.Dropyourheaddown,leanalittleforwardandletyourarmsdangle.Starttorolldowninslowmotionbylettingyourupperback,thenmidbackround.Takefourorfiveslowbreaths(onebreath=aninhalationandanexhalation)toperformtheSlowRollDown.
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2.CATSTRETCH
Startonallfours.Asyouinhale,liftyourheadandhips,allowingyourmidbacktodip.Asyouexhale,tuckthechinandhipsunderallowingyourbacktoround.Repeatx4.
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3.CHILD’SPOSE
Fromallfours,loweryourselfslowlydowntositonyourheels.Restyourforeheadonthefloorandrelaxyourarmsbyyoursides.Ifyourforeheaddoesnotreachthefloor,placesomefoamblocksorcushionsunderyourforeheadtoraisethefloorlevel.Holdfor60seconds.
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4.KNEELINGBACKSTRETCH
Fromallfours,loweryourselfdowntositonyourheels.Straightenyourarmsandreachyourhandsoutinfrontofyou.Spreadyourfingersandpressdown.Nowdrawyourhipsawayintheoppositedirection.Holdfor60seconds.
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5.BASICSEATEDTWIST
Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourlegandhugyourlegintoyourbody.Dropyourrightfingertipsontothefloorbehindyourbackandbegintorotatethetorsototherightinstages:lowerback,midbackandshoulders,andhead.Repeatontheotherside.Holdfor20seconds.
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6.DIAMOND
Sitwithastraightback,perchingontheedgeofacushionortwoifthismakesitmorecomfortable.Bringthesolesofyourfeettogether,butmovethemfurtherawayuntilthelegsformadiamondshape.Keepyourbackstraightandleanyourupperbodyforwards.Holdfor60seconds.
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7.TORTOISE
PerformDiamond,butthistimeallowyourbacktoroundandletyourheaddropdownwards.Restyourforearmsonyourlegsorslidethemunderyourlegsandholdontoyourfeet.Holdfor60seconds.
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8.BASICLYINGTWIST
Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontherightsideandrelaxthem.Repeatontheotherside.Holdfor60seconds.
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TotalBodyFlexibility:GentleSequencesThesestretchesaredesignedeitherforthosewhomightdeemthemselves‘stiff’intermsofflexibility,beolderinyears,orrecoveringfromillnessoranoperationandarekeentoregainmobilityinagentleway.Aswithallstretching,alow-levelactivitytoraisetheheartrate,suchaswalking,preparesthebodyforstretching.Raiseyourbodytemperaturebeforebeginninganyofthethreeroutinesbysimplywalkingormarchingonthespotandrollingyourshoulders.
Sequence1
1.POSTERIORSHOULDERSTRETCH
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Standwithyourrightarmstraightandatchestheight.Placeyourlefthandbehindyourrightelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.Holdfor10seconds.
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2.TRICEPSSTRETCH
Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.Holdfor10seconds.
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3.STANDINGTOESUPSTRETCH
Takeastepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards.Liftyourrighttoesuptorollyourfootonyourheel.Repeatontheotherside.Holdfor20seconds.
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4.HIGHLUNGE
Standwithyourfeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourleftfootandpressyourbackheeldown.Bendyourleftkneealittleandpushyourhipsforwards.Holdfor20seconds.
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5.CATSTRETCH
Startfromallfours.Asyouinhale,liftyourheadandhips,allowingthemidbacktodip.Asyouexhale,tuckthechinandhipsunderallowingyourbacktoround.Repeatx4.
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6.SEATEDLEGHUG
Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleft.Wrapbotharmsaroundyourlegandhugitintoyourbody.Situpstraight.Repeatontheotherside.Holdfor20seconds.
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7.BASICLYINGTWIST
Lieonyourback.Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.Holdfor30seconds.
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8.LYINGHAMSTRINGSTRAPSTRETCHWITHBENTLEG
Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplaceyourfootonthefloor.Raiseyourrightlegup,butkeepyourlegalittlebent.Workongraduallystraighteningthelegovertime.Repeatontheotherside.Holdfor30seconds.
Sequence2
1.HEADROLL
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Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.Repeatx4.
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2.FULLBODYSIDEBEND
Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Nowleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.Holdfor20seconds.
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3.CHESTANDSHOULDERSTRETCHWITHSTRAP
Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyour
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chest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.Holdfor20seconds.
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4.90-DEGREECHAIRSTRETCH
Standbehindachairandplaceyourhandsonthetopofthechairback,shoulder-widthapart.Walkbackwardsuntilyoufoldintoa90-degreeposition.Toexit,walkforwards,bendyourknees,drawtheabdomeninandriseuptoastandingposition.Holdfor20seconds.
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5.ANCHOREDQUADSTRETCH
Standwithyourbacktoachair.Liftyourleftlegupbehindyouandhookyourtoesontothetopofthechair(ifthechairbackistoohigh,tryalowersurfacesuchasatable).Bendyourrightlegalittleandpushyourhipsforward.Repeatontheotherside.Holdfor20seconds.
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6.CHAIRBACKBEND
Holdontothesidesofthechair,liftyourchestandsqueezeyourshoulderbladestogether.Gazeaheadortuckthechinin.Holdfor20seconds.
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7.WIDE-LEGGEDHALFWAYFORWARDBEND
Stepthefeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.Holdfor30seconds.
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8.LYINGPIGEON
Lieonyourbackanddrawyourrightlegintowardsyourchest.Holdontoyourrightkneewithyourlefthandanddrawyourlegacrossyourbody.Repeatontheotherside.Holdfor30seconds.
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TotalBodyFlexibility:IntermediateSequencesTheIntermediateroutinesfeaturesomeadvancedstretchesattemptedwiththeuseofastrap,sohaveacottonyogastrap,tieordressinggownbelthandytobridgeanygaps.Therewillbestretchesyoufindeasywhileyourbodyseemsstubbornlyresistanttoothers!SodosubstitutetechniquesfromeithertheGentleorAdvancedsequencestocreateyourowntailoredroutine.
Sequence1
1.ARMWRAPSTRETCH
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Standtall.Wrapyourarmsaroundyourshouldersasifgivingyourselfahug.Drawyourshouldersawayfromyourears.Holdfor20seconds.
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2.ADVANCEDTRICEPSSTRETCH(WITHSTRAP)
Remainstanding.Layastrap,beltortieoveryourleftshoulder.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Takeyourleftarmbehindyourbackandslideitupthespine.Usethestraptobridgethegapbetweenyourhands.Repeatontheotherside.Holdfor20seconds.
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3.KNEELINGCALFSTRETCH
PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesup.Repeatontheotherside.Holdfor20seconds.
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4.LOWLUNGE
Onallfours,stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.Repeatontheotherside.Holdfor30seconds.
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5.SPHINX
Liedownonyourfront,positioningyourelbowsdirectlyunderyourshoulderswithyourforearmsparallel.Drawyourshoulderbladesslightlyclosertogether.Holdfor20seconds.
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6.FIGUREFOUR
Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftthefeetofftheflooranddrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Repeatontheotherside.Holdfor30seconds.
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7.ADVANCEDLYINGTWIST1
Lyingonyourback,loopastraparoundyourrightfoot.Holdontobothpartsofthestrapwithyourlefthandandslowlydrawyourrightlegacrossyourbody.Stretchyourrightarmoutandturnyourheadtotheright.Repeatontheotherside.Holdfor30seconds.
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8.LYINGHAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorkeepitalittlebent.Repeatontheotherside.Holdfor30seconds.
Sequence2
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1.ASSISTEDSIDENECKSTRETCH
Loweryourrighteartoyourrightshoulder.Nowraiseyourrightarmupandplaceyourrightpalmontotheleftsideofyourhead.Gentlydrawyourheadalittlefurtherovertotheright.Repeatontheotherside.Holdfor10seconds.
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2.FULLBODYSIDEBEND
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Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Nowleantothesideaimingnottotipforwardsor
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backwards.Claspthetopwristandtrybendingfurther.Holdfor20seconds.
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3.CHESTANDSHOULDERSTRETCHWITHHANDSCLASPED
Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.Holdfor20seconds.
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4.90-DEGREESTRETCH
Standwithyourfeethip-widthapart.Tipyourupperbodyforwardsuntilyoureacha90-degreeangle,orhigher.Donotallowyourbacktocurve.Placeyourhandsonyourthighsjustaboveyourknees.Foldlowerifcomfortable.Holdfor20seconds.
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5.LYINGQUADSTRETCH
Lowerdownontoyourfront.Bendyourleftlegandreacharoundforyourfoot.Pressyourhipsintotheflooranddrawyourlegclosertoyourbuttocks.Repeatontheotherside.Holdfor20seconds.
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6.COBRA
Lieonyourfrontwithyourhandsunderyourshoulders.Pressintoyourhandsandslowlyliftyourupperbodyofftheground.Lowerdownandsitbackonyourheels.Holdfor20seconds.
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7.WIDE-LEGGEDFORWARDBEND
Stepyourfeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.Holdfor30seconds.
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8.PIGEON
Beginonallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Loweryourselfslowlyeitherontoyourforearmsorstackonehandontopoftheotherandrestyourforeheadonyourhands.Repeatontheotherside.Holdfor30seconds.
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TotalBodyFlexibility:AdvancedSequencesThesefinaladvancedsequencesaredesignedforthenaturallysupple,orasaspirationalroutinesforthosewishingtoprogresswithregularstretchingtobecomemoreflexible.However,aswithallstretching,onlymovetothepointoftension,neverdiscomfortorpain.Havingagooddegreeofflexibilitydoesnotmeanyoucanlaunchintothissequencewithcoldmuscles,sopleaseraiseyourbodytemperaturewithsomesimplemovements,suchasmarchingonthespotandrollingyourshouldersincircles.
Sequence1
1.ADVANCEDARMWRAP
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Standtall.Wrapyourrightarmoveryourlefttocrossyourarms.Nowbringyourpalmscloserortouching.Drawyourshouldersawayfromyourears.Unravelandrepeat,crossingyourleftarmovertheright.Holdfor20seconds.
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2.ADVANCEDTRICEPSSTRETCH
Remainstanding.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Takeyourleftarmbehindyourbackandslideyourhandupyourspinetowardsthemiddleofyourshoulderblades.Claspyourhandstogetheroruseastraptobridgethegap.Repeatontheotherside.Holdfor20seconds.
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3.DOWNWARDFACINGDOG
Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Pressbothheelsdowntowardsthefloor.Holdfor30seconds.
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4.LOWLUNGEWITHQUADSTRETCH
Startonallfours.Performthelowlungebysteppingyourleftfootupbetweenyourhands.Leanalittletotheleft,ndbendyourrightleg.Reacharoundtoholdyourrightfoot.Shiftyourweightbacktothecentreandliftyourupperbody.Repeatontheotherside.Holdfor20seconds.
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5.STRIKINGCOBRA
Lieonyourfrontwithyourhandjustunderyourshoulders.Pressintoyourhandsandslowlyraiseyourupperbodyofftheground.Holdfor10seconds.Loweryourselfdownandsitbackonyourheels.
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6.LYINGLEGKNOT
Lieonyourbackwithyourlegsbent.Crossyourrightlegoveryourleftatthighlevelandhugbothlegsintowardsyou.Holdjustbelowyourtopkneeorclaspbothfeet.Switchlegsbycrossingtheleftlegontop.Holdfor20seconds.
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7.ADVANCEDLYINGTWIST2
Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontherightsideandstraightenthem.Eitherholdontoyourtoeswithyourrighthandorloopastraparoundthesolesofyourfeetandholdthestrap.Holdfor30seconds.
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8.ADVANCEDLYINGHAMSTRINGSTRETCH
Lieonyourback.Liftyourleftleguptowardstheceiling.Straightenyourrightlegandrestitonthefloor.Holdbehindyourthighanddrawyourlegclosertowardsyou.Youmaybeabletowalkyourhandshigheruptoyourfootorgraspyourtoeswithyourlefthand.Holdfor30seconds.
Sequence2
1.CLASPEDHANDSNECKSTRETCH
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Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.Holdfor10seconds.
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2.TRIANGLE
Stepyourfeetwide,turnyourrightfootout90-degreesandyourleftfootslightlyinwards.Raiseyourarmsuptoshoulderheight.Tipyourupperbodytotheright.Lightlyrestyourrighthandonyourleg.Eitherreachyourleftarmuporreachitoverbyyourlefteartoperformthemoreadvancedversion.Repeatontheotherside.Holdfor30seconds.
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3.ADVANCEDCHESTANDSHOULDERSTRETCH
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Takeyourarmsbehindyourbackandinterlinkyourhands.Bendyour
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knees,tipforwardsfromthehips,dropyourheadandliftyourhandsoffthelowerback.Remainherefor20-30secondslettingtheweightofthearmsdropforwards.Toexit,dropyourhandstothelowerback,bendyourkneesdeeplyandriseuptoastandingpositionwithaflatback.Holdfor20seconds.
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4.FULLFORWARDBEND
Standwithyourfeethip-widthapartandaslightbendinyourknees.Foldforwardandplaceeitheryourfingertipsorpalmsontheflooreithersideofyourfeet.Exitcarefullybybendingyourkneesdeeper,pullinginyourabdomenandrisinguptoastandingpositionwithastraightback.Holdfor30seconds.
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5.DYNAMICQUADSTRETCH
Standtallwithyourfeethip-widthapart.Slowlybendyourleftlegandreacharoundtoholdyourleftfootwithyourlefthand.Holdontoachairforbalanceifrequired.Pushyourhipsforward.Bendyourrightleganddrawyourleftlegbackfurther.Nowstarttomoveyourlegbyalternatelypointingyourkneeforwardanddrawingyourkneeback.Repeatontheotherside.Repeatx4.
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6.SNAKE
Lieonyourfrontwithyourhandsinterlockedbehindyourback.Liftyourupperbodyandlegsalittleoffthefloor.Tuckyourchininsoyouarelookingdown,notforwards.Holdfor10seconds.
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7.WIDE-LEGGEDSEATEDSTRETCH
Sittallwithyourlegsstretchedoutwideandtoespointingupward.Keepingastraightspine,begintowalkyourhandsforwardsuntilyoufeelyourbackandinnerthighmusclesstretching.Holdfor30seconds.
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8.PIGEON
Beginonallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Stackonehandontopoftheotherandrestyourforeheadonyourhands.Holdfor30seconds.
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StretchesbySport
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TheWarm-Up
TheBenefitsofWarmingUp
Toavoidinjury
Thepurposeofthewarm-upistoincreaseheartrate,raisethecorebodytemperatureandgetthebloodflowingthroughdynamic,limberingmovements.Themusclesarewarmedandpreparedforsportbyworkingthroughvariousrangesofmotion.Thisimprovestissueelasticityandreducestheriskofmuscleortendoninjury.Bythetimetheathletesidestepsintoadeeplungeintennisortwistshisbodytofireasoccerballintothenet,hismusclesarepliantandready.
Toenterthezone
Thewarm-uphasapsychologicalaswellasphysiologicalpurposeasitshiftstheathlete’sfocusontothegame,match,runorrideahead.Thefamiliarandrepetitivesequenceofawarm-upcanalsobecomfortingandrequiresconcentration,leavingthoseathleteswhosufferwithnervesnotimetobecomeanxiousordistracted.
Topractisemovementpatterns
Warm-upsthatparticularlyfocusonmimickingthemovementpatternsoftheathlete’ssportwillallowthemtopractiseskillssuchascoordination,balance,speedandagilityaswellasimprovingrangeofmotioninthemusclegroupsusedforthatsport.Bythetimetheathletewalksontothecourt,trackorpitch,themusclesareprimedandmovementpatternsingrainedinhermind.
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WARNING:SAVETHEDEEP,STATICSTRETCHING
Holdingdeep,staticstretchespriortoaworkoutisnowthoughttoactuallyimpede,ratherthanimproveperformance.Studieshaveshownthatitcandecreasespeed,strengthandpower.Thisparticularlyincludesanysportthatrequiresexplosiveburstsofpowerandstrengthsuchassprintingorlongjumpaswellasshorterswimsandweightlifting.Thisiswhywesavelong-heldstretchingforthepost-sportcooldown.
Tobondasateam
Forteamsports,thewarm-upisachancetocementbondsespeciallyifwarm-upsaredonewithpartners.Performingwarm-uptechniqueswithapartneralsoensuresthatagoodpaceormomentumismaintained.Herearejustahandfulofexamplesofpartnerwarm-uptechniques,someofwhichareadaptedfromstretchesinthesport-specificsectionsofthischapter(forstatic,orlong-held,stretchestotrywithapartnerafterexerciseseePost-ExercisePartnerCoolDowns).
PRE-EXERCISEPARTNERWARM-UPSRepeateachpartnerwarm-upx4-6
1.LEGSWING
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Standtotherightsideofyourpartnerandplaceyourhandontheirshoulder.Yourpartnerwillplacetheirhandonyourshoulder.Bothofyouswingyourouterlegsbackandforth.Simplybothturn180degreestofacetheotherdirectiontorepeattheswingingactionwiththeotherleg.
2.SIDELEGSWING
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ThisissimilartotheLegSwingbutyourlegsmovelaterally,outtothesideandacrossthebody.
3.LUNGES
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Takeastepforwardswithonelegsothatwhenyoubendyourfrontlegtoa90-degreeangle,theankleisdirectlyoveryourfrontknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.
4.SQUAT
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1
Faceyourpartnerwithyourfeetwideandtoesslightlyturnedout.Crossyourarmsatthewristsandholdhands.Nowlowerintoasquatsimultaneouslyandriseuptogether.Takecaretomaintainastraightspineandlowerjustfarenoughsothatyoucanstillseeyourtoes.
TheAllSportWarm-UpSequence
Howtousethesequence
Thiswholebodywarm-upsequenceisapplicableforallsports.Thedynamicormovingstretcheswillraisetheheartrateandgetthebloodflowingtogeneralmusclegroups,beginningwiththefeetandanklesandworkinggraduallyupwardstotheneckandshoulders.
Youcanusethesequenceinanyofthethreefollowingways:Runthroughtheentiresequence,repeatingeachtechniquefourtimes.
Thisshouldtakeamaximumoftenminutes.
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2 Selectthewarm-upsthatbestmimicthemovementpatternsyoumakeinyoursport.
Orforatailor-made,sport-specificwarm-up,locateyoursportinStretchesbySportandperformthesixwarm-uptechniquessuggested.
Repeateachwarmupx4.
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1.ANKLEROLL
Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Repeatontheotherside.
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2.HEELANDTOEROCKING
Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofyourfeetandliftyourheelsoffthe
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floor.
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3.KNEECIRCLE
Standwithyourfeettogetherandbendyourlegs.Placeyourhandsonyourknees.Makecircleswithyourknees.
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4.HIPCIRCLE
Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.
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5.LEGSWING
Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Switchlegs.
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6.SIDELEGSWING
Standonyourleftlegandslowlyswingyourrightlegacrossyourbodybackandforth.Restyourrighthandonawallforsupportifrequired.Switchlegs.
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7.BACKKICKS
Standonyourleftleg.Bendyourrightlegasiftryingtokickyourbuttocks.Switchfromlegtoleg.
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8.MARCHING
Performamarchingactionbywalkingonthespot,liftingyourkneeshigh.Positionyourarmsinarightangleshapeandswingthembackandforth.
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9.HEELTAP
Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.
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10.LUNGE
Placeyourhandsonyourhips.Takealargestepforwardswithyourrightlegandbendyourkneetoa90-degreeangle,ensuringyourankleisoveryourknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.Stepbacktostanding.
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11.LUNGEWITHTWIST
Foldyourarmsandholdontoyourelbows.Asyoustepforwardswithyourrightfoot,rotateyourupperbodytotheright.Rotatetofaceforwardsandstepbacktostanding.Repeatontheotherside.
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12.SUMOSQUATS
Placeyourhandsonyourhips.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquatcheckingthatyourkneesarealignedwithyoursecondtoesandyourtoesarejustvisibleinthesquat.Risebackuptostanding.
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13.SPEEDSKATER
Stepyourfeetwiderwithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Lungefromsidetoside.
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14.DYNAMICSIDEBENDING
Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipovertotheright,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.
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15.STANDINGTWIST
Bendyourkneesalittleandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.
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16.MID-BACKWARM-UP
Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.
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17.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
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18.SWIMMINGARMS2
‘Swim’yourarmsmimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.
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19.WRISTANDHANDWARMER
Interlaceyourfingers,palmsdownandchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogetheruntilyoucanfeelsometraction.Then,alternatelyflexandextend(bendanddrawback)yourwrists.
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20.HEADROLL
Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtotheleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.
SpeedItUp:TheDynamicWarm-UpSomeofthewarm-upstretchesintheAllSportWarm-UpSequence
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canbespeededupandmademoreenergetictoforgeamoreenergeticroutinethatwillquicklygettheheartpumpingandboostyourbodytemperature.Thisisparticularlyusefulincoldweatherandgreatforsportsthatrequirerunning,sprintingorrapidchangesofdirectionsuchasrugby,football,basketballorhockey.
Thedynamictouchcomesfromtraversingforwardorsideways,byrunning,hoppingorjumping.Forexample,ratherthanwarmingupthequadsbystayingonthespotanddrawingeachheeltobuttock(seestep7:BackKicks),theathletecanhoplightlyfromfoottofoot.
Thesedynamictechniquesoftenalsomimicmovementsandmusclerecruitmentpatternsusedintheathlete’ssport.Forexample,theTraversingLungeandBackKickWalkingbreakdowntherunningstridemakingthesemovingtechniquesveryusefulforrunners.Theyalsoimprovenotjustflexibilitytraining,butoftenalsostrength,balanceandcoordination.
Bewarnedthough:dynamicstretchingcarriesanincreasedriskofinjuryandcanbetoughonthejoints.Playitsafebyperforminglight,aerobicactivitysuchasjoggingforfiveminutesandonlyprogresstohoppingorjumpingmovementsifyouarestrongandinjury-free.
Herearesomeexamplesofdynamicwarm-ups:
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1.BACKKICKWALKING
Walkforwards,kickingyourbackheeluptowardsyourbuttocks.Or,foramoredynamicversion,performithoppingfromlegtoleg.
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2.BALANCEDBACKKICKWALKING
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Walkforwards,kickingyourbackheeluptowardsyourbuttocks.Pauseasyourrightheelisliftedandreacharoundtodrawyourheelfurtherinwiththerighthand.Simultaneouslyriseontotheballofyourleftfoot.Avoidleaningforwardsbymaintaininganuprightspine.Lowerandrepeatontheotherside.
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3.TOYSOLDIER
Standonyourleftlegandswingyourrightlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegs,butlifteachleghigherafterafewsteps.
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4.TRAVERSINGLUNGE
Takealargestepforwardswithyourrightleganddropyourleftkneedownwardssothatithoversabovethefloor.Stepupwithyourleftleg.Continuetotravelforwardsalternatinglegs.
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5.TRAVERSINGLUNGEWITHTWIST
Foldyourarmsacrossyourchest.Takealargestepforwardswithyourrightlegintothelungeandtwistyourupperbodytotheright.Stepupwiththeleftleg.Continuetotravelforwardsalternatinglegs.
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6.TRAVERSINGSUMOSQUATS
DowideSumo-stylesidelungesbytakingastepouttotheside,bendingbothkneestodropintothesquat.Positionyourtoesslightlyturnedoutwards.Youshouldbeabletostillseeyourtoesasyousitintothesquat.Traversetotherightside,thentraversetotheleft.
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TheCoolDown
TheBenefitsoftheCoolDown
Toincreasepower
Regularpost-sportstaticstretching(heldfor20,30or60seconds)canalsoboostperformancebyallowingtheathletetoexertmaximumforcethroughawiderrangeofmotion.Notallsports,ofcourse,requireagoodrangeofmotion,butatennisforehand,golfswingorthrowingajavelinarejustthreeactionsthatuseflexibilitytoreleasepower.Picturehowagolfer’ships,torsoandshoulderscoilbacktounleashtheswing.
Pleasenote:staticstretchingpriortoexercisecanhavetheoppositeeffectofdecreasingpowersosavedeepmusclelengtheninguntilafterthegame,match,runorride.
Torecoverfaster
Athleteswhoregularlystretchoftenfindthatitincreasesexercisetolerance.Whatthismeansisthatbyreducingpost-exerciseachesorpainstheyareabletorun,cycleorskisoonerandforlonger.StretchingcanreduceDelayedOnsetMuscleSoreness(DOMS)orthestiffnessthatoccursbetween24-48hoursafterexercise.Personally,IfindthisworksbestifIstretchonceimmediatelyafterexercisewhenthemusclesarestillwarmandthenagainfor20minutesjustbeforebedtime.Ofcourse,thisreductioninsorenesswilldependalotontheintensityanddurationofexercise.Remember:onlyperformlightstretchesifthemusclesareverysore.
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STRETCHANDSTRENGTHENFORINJURYPREVENTION
Itisimportanttoemphasiseherethat,althoughthisisastretchingbook,sometimesinjuriesareduetoacombinationof‘tight’musclesandweakmuscles,sostretchingandstrengtheningshouldgohandinhand.Yourcoachorphysiotherapistwillbeabletocreateaconditioningplanthataddressesbothelementsofinjuryprevention.
Toavoidinjury
Aswiththewarm-up,stretchingisthoughttohelpavoidinjury,thoughthisstillremainsanecdotalratherthanbasedonfirmscientificevidence.Someresearchsuggeststhatitisthewarm-upratherthanthepost-sportstretchthatbetterpreventsinjury.Itdoesseemtobecommonsensethatincreasinganathlete’srangeofmovementwillincreasethedistanceshecanextendorflexherlimbsbeforedamageoccurstomusclesandtendons.Forexample,footballer’shamstringscanmoreeasilyrespondtohimkickingaballwithoutinjuryiftheyaresuppleandpliant.Whetherthisisduetothepre-matchwarm-up,thepost-matchcool-downstretch,oracombinationofboth,isstillunderdiscussioninthesportssciencecommunity.
Togainperformance-enhancingflexibility
Mostathleteswanttostretchpurelytoavoidinjuryandgainanappropriaterangeofmotionfortheirsport.Somesports,however,demandahighlevelofflexibilityforimprovedperformance.AtoneendofthisscalearesportssuchaskickboxingorTaekwondo,butprofessionalswimmersalsohaveamazinglysuppleupperbodies.Thisallowsthemtoreduceturbulenceandslidesmoothlyandefficientlythroughthewater.Ifyouareinterestedinbecomingnoticeablymore
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flexibleinordertoaidperformance,seeHowtoBecomeaSuperSuppleAthleteboxontheright.
Todothesportyouloveforlonger
ThisisthebenefitthatIfindmostathletescanrelateto–eventhosehighlyresistanttotheideaofstretching.Regularflexibilityworkcreateslongevity.Inotherwords,itallowsyoutocycle,kayakorplaytennisforlonger.BylongerImeanonthatparticularmorningorday,butitcanalsoextendthenumberofyearsyoucantrainorcompete.Therearenumerousexamplesofprofessionalsportspeoplewhohavelengthenedtheircareersthroughdiligentandregularstretching,suchasManchesterUnited’ssoccerstarRyanGiggswhowasstillplayingattheageof40.Giggscreditedthelongevityofhiscareerlargelytohisyogapracticeandbecameakeyproponentofyogaforsoccerplayers.
HOWTOBECOMEASUPERSUPPLEATHLETE
Mostsportspeoplesimplystretchtoavoidinjuryorachingmusclesanddotheminimumrequired.If,however,yoursportdemandsahighlevelofflexibility,you’llneedtodomorethanthepost-exerciseroutinesprovidedlaterinthischapter.Firstthebadnews:someofusarebornbendyasthecompositionofelastinandcollagenofourconnectivetissueislargelydeterminedatbirth.Thegoodnewsisthat,withdedication,youwillseegainsalthoughoveramatterofweeksratherthandays.Thesecrettoseeinggainsislittleandoften.Studieshaveshownthatrangeofmotioncanbeincreasedbyasingle15-30secondstretchforeachmusclegroup,butthisshouldbedonedailyoreventwicedaily.ChooseasimplestretchsuchastheLeg-UpHamstringStretchthatcanbedoneeasily,evenintheoffice.Performthestretchthreetimes.Dedicationwillreaprewards.
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POST-EXERCISEPARTNERCOOLDOWNS
Inthewarm-upsection,welookedatassistedorpartnerwarm-upstoencourageteambondingandprovidestabilitywherebalanceisrequired.Teammemberscanalsoworktogetherinpost-playstaticstretching.Herearefourexamplesoftechniquesdonewithapartner.
Warning:ifyouaredoingthestretchingmoveslowlyandgently.Ifyouarebeingstretchedaskyourpartnertostopatthe‘edge’ofthestretchsoyouhaveroomtogodeeperifrequired.Breathedeeplythroughout.Communicateregularlywithyourpartner.Ifyouareassistingwiththestretch,askyourpartnerforcontinualfeedbackandwatchtheirexpressionsforanysignofdiscomfort.Holdeachstretchfor30seconds.
1.ANTERIORSHOULDERSTRETCH
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Standtallwithyourpartnerbehindyou.Raisebotharmsuphorizontally.Allowyourpartnertoholdyourhandsorwristsandgentlydrawyourarmsbackwardswhileyoumaintainastraightspine.Stopwhenyoufeelthepointoftension.
2.STANDINGQUADSTRETCH
Standtotherightofyourpartnerandplaceyourhandsoneachother’sshoulders.Standtall.Nowbothbendyouroutsidelegs,reachbackwithyourrighthandsandgentlydrawyourheelsintowardsyourhips.Maintainastraightspineandpushyourhipsforwards.
3.PARTNERBUTTERFLY
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Sitonthegroundfacingyourpartner.Takeyourlegswideandplacethesolesofyourfeettogether.Holdhandsandsittall.Eitherremainhereorgentlydrawyourpartneralittlefurtherforwardbyleaningback.Holdfor30-60secondsandthenaskyourpartnertoleanback.
4.SEATEDPECTORALSTRETCH
Sitontheground.Sittallandclaspyourhandsbehindyourhead.Relaxyourshoulders.Askyourpartnertostandbehindyou,holdyourelbowsandgentlydrawyourarmsback.
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5.LYINGHAMSTRINGSTRETCH
Lieonthegroundwiththelegsbentandfeetonthefloor.Raiseyourleftlegup.Yourpartnerwilleitherstandorkneelbesideyourlegandgentlypushittowardsyou.Ifyouhavegoodhamstringflexibility,thisstretchcanbeperformedwiththerightlegextendedalongthefloor,otherwisekeeptherightlegbent.
Thefollowingsectionbreaksdownstretchingbysport.Eachofthe20sportsectionsfeaturessixwarm-upsand10post-exercisestillorstaticstretches.Inaddition,thereisanextraadvanced‘GoingDeeper’stretchtotryasflexibilityimprovesorforthenaturallymoresuppleathlete.Thesequencesaredesignedtoflowinalogicalorderwithmostbeginninginthestandingpositionandmoving
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downtothefloor.
Performabriskwalkorlightjogfor5-10minutesbeforecommencingthewarm-up.Repeateachwarm-up4-6timesandholdeachpost-sportstretchfor30seconds(orlongerifthemusclesfeelverytight).
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AmericanFootballThefollowingpre-andpost-gamestretchsequencefocusesonprimingandstretchingthemusclesofthehipstoensureplayerscanmakemultidirectionalmoveswithagilitywithoutinjuryandareabletocomfortablyperformalowsquat.Theroutinealsotargetstherunning/sprintingmusclesandtheshoulderandtorsomusclesinvolvedintwistingandthrowingtheball.
6Warm-UpsforAmericanFootballRepeateachstretchx4
1.SWIMMINGARMS2
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Standtalland‘swim’yourarms,mimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.
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2.HEELTAP
Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.
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3.TOYSOLDIER
Standonyourrightlegandswingyourleftlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegs,butlifteachleghigherafterafewsteps.
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4.BALANCEDBACKKICKWALKING
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Walkforwardsandkickyourbackheeluptowardsyourbuttocks.Reacharoundandholdyourfoottodrawyourheelin.Asyoudothis,riseontotheballofthefoot.Avoidleaningforwardsbyensuringyourupperbodyremainsupright.
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5.THEWALKINGLUNGEWITHTWIST
Foldyourarmsacrossyourchest.Takealargestepforwardswithyourrightlegintothelungeandtwistyourupperbodytotheright.Stepupwithyourleftleg.Continuetotravelforwardsalternatinglegs.
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6.TRAVERSINGSUMOSQUATS
DowideSumo-stylesidelungesbytakingastepouttotheside,bendingbothkneestodropintothesquat.Positionyourtoesslightlyturnedoutwards.Youshouldbeabletostillseeyourtoesasyousitintothesquat.Traversetotherightside,thentraversetotheleft.
10Post-AmericanFootballStretches
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Holdeachstretchfor20–30seconds
1.TRICEPSSTRETCH
Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.
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2.OVERHEADSTRAPSTRETCH
Standwithyourfeethip-widthapart.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.
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3.WIDE-LEGGEDFORWARDBEND
Stepyourfeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.
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4.LOWLUNGE
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlyloweryourselfintothelunge.Repeatontheotherside.
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5.LOWLUNGEWITHSIDEBEND
Remaininthelowlunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Keeppushingyourhipsforwards.Repeatontheotherside.
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6.BUTTERFLY
Siteitheronthefloor,ortheedgeofacushionifyoufindithardtostraightenyourspine.Bringthesolesofyourfeettogether.Claspyourhandsaroundyourfeetoranklesandsittall.
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7.ALLFOURSMID-BACKTWIST
Movetoallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourlefthandonyourleftshoulder.Staylookingdown.Asyouinhale,pointyourleftelbowuptotheceiling.Asyouexhale,pointyourleftelbowunderyourrightarmpit.Repeatx4andthenrepeatontheotherside.
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8.KNEELINGBACKSTRETCH
Lowerdowntositontheheels.Straightenyourarmsandreachyourhandsoutinfrontofyou.Spreadyourfingersandpressdown.Nowdrawyourhipsawayintheoppositedirection.
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9.LYINGQUADSTRETCH
Lowerdownontoyourfront.Bendyourrightlegandreacharoundforyourfoot.Pressyourpelvisintothefloortoavoidarchingyourbackanddrawthelegclosertoyourbuttocks.Repeatontheotherside.
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10.FIGUREFOURSITTING
Sitonthefloorwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftthefeetofftheflooranddrawbothlegsintowardsyou.Holdbehindyourfrontthighorclaspyourfrontshin.Repeatontheotherside.
GOINGDEEPER:LIZARD
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Lizardisbasicallyaverylowlungewithadeepgroinstretchtoreleasemusclesworkedinthesquatposition,runningandsprinting.Lizardalsostretchesthehipflexorinthebackleg.Youmayneedtopadthebackkneewithablockorcushion.ItisalsousefultohavefoamyogaorPilatesblocksorapileofbookshandytorestyourforearmson.
Fromallfours,stepyourleftfootuptotheoutsideofyourlefthand.Letyourhipssinkdown.Eitherremainwithstraightarmsorslowlylowerdownontoyourforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Uncurlyourbacktoessothefrontofyourfootrestsonthefloor.Youcanrollontotheedgeofyourleftfootanddropyourleftkneeouttothesidetocreatemorespacetodroplowerintothelunge.
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ArcheryandShootingThe‘mental’sportssuchasarchery,pistolorrifleshootingmaybetheleastenergeticcategoryofsport,butholdingthebodystockstillwhileyoutakeaimisdemanding,particularlyonthemusclesoftheneck,shouldersandupperback.Stretchingcanalsoreleasetensioninthelowerbackfromprolongedstandingandhelppreventmuscularimbalancesfromoccurringfromtheseasymmetricalorone-sidedsports.
6Warm-UpsforArcheryandShootingRepeateachstretchx4
1.STANDINGTWIST
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Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletyourarmsswingaround.Returntothecentreandtwisttotheleft.
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2.MID-BACKWARMUP
Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.
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3.DYNAMICSIDEBENDING
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Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipover
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totheright,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.
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4.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
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5.SQUEEZEANDSPREAD
Squeezeyourhandsintofiststuckingthethumbinandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.
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6.SHOULDERSHRUG
Liftyourshouldersuptowardsyourears.Holdforasecond.Nowletthemdropdown.
10Post-ArcheryandShootingStretchesHoldeachstretchfor20–30seconds
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1.ASSISTEDNECKEXTENSORSTRETCH
Interlinkyourhandsbehindyourhead.Dropyourheaddown.Donotpushyourheadfurther,butjustletyourelbowsdropforwardssotheweightofyourarmsincreasesthestretch.
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2.LATERALNECKSTRETCH
Standtallwithyourarmsbyyoursides.Lookforwards.Slowlyloweryourrighteartoyourrightshoulder.Togodeeper,pressyourleftshoulderdownwards.Repeatontheotherside.
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3.ROTATINGNECKSTRETCH
Standtall.Keepyourshouldersfacingfront.Slowlyrotateyourheadtotherightandthentoleft.
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4.WRISTEXTENSORSTRETCH
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Holdyourrightarmoutstraight.Graspyourrightfingersanddrawthembacktowardsyourpalm.Repeatontheotherside.
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5.WRISTFLEXORSTRETCH
Holdyourrightarmoutstraight.Liftyourfingersanddrawthembacktowardsyourbody.Repeatontheotherside.
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6.TRICEPSSTRETCH
Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.
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7.POSTERIORSHOULDERSTRETCH
Standwithyourrightarmstraightandatchestheight.Placeyourlefthandbehindyourrightelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.
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8.STANDINGBACKBEND
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Standwithyourfeethip-widthapart.Placeyourhandsonyourlowerback,fingerspointingdownwards.Leanback.Drawyourelbowstogether.Liftyourchinalittle,butdon’tdropyourheadback.
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9.90-DEGREECHAIRSTRETCH
Placeyourhandsonthebackofachairshoulder-widthapartorwider.Walkyourfeetbackuntilyourbodytipsintoa90-degreeshape.Dropyourheadinlinewithyourtorsoandpullyourabdomeninsoyouarenotdippinginthelowerback.
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10.BASICLYINGTWIST
Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.
GOINGDEEPER:ADVANCEDARMWRAP
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ThisisadeeperversionofthePosteriorShoulderStretch(stretchnumber7).Itmaynotbefeasibleifyouhaveawidechestorwelldevelopedarm/shouldermuscles.
Standtall.Wrapyourrightarmoveryourlefttocrossyourarms.Nowbringyourforearmsclosertoyourface.Connectyourpalmsifpossible.Relaxyourshouldersawayfromyourearsandtuckyourchinin.Experimentwiththefollowingvariations:• Drawyourarmsdownwards• Liftyourarmsupwards• Moveyourarmstotheleft• MoveyourarmstotherightUnravelandrepeatthestretch,crossingtheleftarmover
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theright.
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BaseballandSoftballBaseballandsoftballplayersneedsuperiorflexibilityintheshoulders.Stiffnessinthisarea,throughageoroveruse,canstarttonegativelyaffectthepowerandspeedofthrowingandleaveplayerssusceptibletoinjuriessuchastendonitis.Bothgamesalsorequireburstsofsprinting,torsorotationandlowsquatting,sowarm-upandcooldownstretchesfortherelevantmusclegroupsareincludedintheroutinebelow.
6Warm-UpsforBaseballandSoftballRepeateachstretchx4
1.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
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2.SWIMMINGARMS2
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
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3.WRISTANDHANDWARMER
Interlaceyourfingers,palmsdownatchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogetheruntilyoucanfeelsometraction.Then,alternatelyflexandextend(bendanddrawback)yourwrists.
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4.HEELTAP
Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.
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5.TOYSOLDIER
Standonyourrightlegandswingyourleftlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegs,butlifteachleghigherafterafewsteps.
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6.THEWALKINGLUNGEWITHTWIST
Foldyourarmsacrossyourchest.Takealargestepforwardswithyourrightlegintothelungeandtwistyourupperbodytotheright.Stepupwiththeleftleg.Continuetotravelforwardsalternatinglegs.
10Post-BaseballandSoftballStretchesHoldeachstretchfor20–30seconds
1.CLASPEDHANDSNECKSTRETCH
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Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtotherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.
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2.POSTERIORSHOULDERSTRETCH
Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawthearmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.
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3.TRICEPSSTRETCH
Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.
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4.OVERHEADSTRAPSTRETCH
Standwithyourfeethip-widthapart.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.
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5.CHESTANDSHOULDERSTRETCH
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Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.
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6.LOWLUNGE
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwards.Slowlysinkintothelunge.
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7.KNEELINGCALFSTRETCH
Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.Repeatontheotherside.
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8.BUTTERFLY
Sitdownandbringthesolesofyourfeettogether.Interlockyourhandsaroundyourfeetoryouranklesandsittall.Liftyourchestupinbetweenyourarms.
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9.BASICSEATEDTWIST
Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourlegandhugyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotateyourtorsototherightinstages:lowerback,midbackandshouldersandfinallyturnyourhead.Repeatontheotherside.
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10.HAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendyourleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.
GOINGDEEPER:ADVANCEDTRICEPSSTRETCH
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Thisstretchisparticularlyaimedatpitchersandbowlerswhorequireexcellentrangeofmotionaroundtheshoulderjoint.Itisalsousefulinmonitoringtheflexibilityofthepitching/bowlingormainthrowingarmwhichislikelytobesignificantlystifferthanthenon-dominantside.Regularstretchingwilladdressthisshoulderimbalance.Asalways,neverforceastretchandalwayswarmupwithsomeshoulderrollingmovements.
RepeattheTricepsstretchwithyourrightarm,butthistimetakeyourleftarmbehindyourbackandseeifyoucanclaspyourhandstogether.Ifnot,useastraportietobridgethegap.
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BasketballandNetballBasketballandnetballplayersmustbeprimedandreadytothrow,catch,jump,sprint,twistandmoveinanydirection.Theseexplosiveandmultidirectionalsportsrequireagoodlevelofwholebodyflexibilityparticularlyaroundthecalves,knees,hamstringsandhips.Basketballplayersespeciallyarealsorequiredtohavegoodfootandanklestrengthandasuperiorsenseofbalance,hencetheinclusionhereofsomebalance-challengingwarm-ups.TestyouranklestrengthbyslowingdowntheHeelandToeRockingwarm-uptechniqueandtrytorisehigherontotheballsofthefeet.Ifyourfeetbuckleorswayouttothesidesasyourise,practisethismovementregularlytoreinforcethemusclesoftheankles.
6Warm-UpsforBasketballandNetballRepeateachstretchx4
1.SQUEEZEANDSPREAD
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Squeezeyourhandsintofists,tuckingthethumbdownandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.
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2.HEELANDTOEROCKING
Rockyourweightbackontotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofthefeetandlifttheheelsoffthefloor.
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3.SIDELEGSWING
Standonyourrightlegandslowlyswingyourleftlegacrossyourbodybackandforth.Restyourrighthandonawallforsupportifrequired.Repeatontheotherside.
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4.SUMOSQUATS
Placeyourhandsonyourhips.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquat,checkingthatyourkneesarealignedwithyourtoesandyourtoesarejustvisibleinthesquat.Risebackuptostanding.
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5.SPEEDSKATER
Stepyourfeetwiderwithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Lungefromsidetoside.
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6.WALKINGLUNGEWITHTWIST
Foldyourarmsacrossyourchest.Takealargestepforwardswithyourrightlegintothelungeandtwistyourupperbodytotheright.Stepupwiththeleftleg.Continuetotravelforwardsalternatinglegs.
10Post-BasketballandNetballStretchesHoldeachstretchfor20–30seconds
1.FULLBODYSTRETCH
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Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceilingandremainhere,pressingyourshouldersdownwards.
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2.FOREARMEXTENSORSTRETCH
Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypushyourrighthanddown.Repeatontheotherside.
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3.FOREARMFLEXORSTRETCH
Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypullthefingersback.Repeatontheotherside.
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4.POSTERIORSHOULDERSTRETCH
Standwithyourrightarmstraightandatchestheight.Placeyourlefthandbehindyourrightelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.
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5.STANDINGQUADSTRETCH
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Eitherbalanceonyourleftlegorplaceyourlefthandonasurfaceforsupport.Bendyourrightlegandreachbackwithyourrighthandtoholdthefootorankle.Lineupyourkneesandpushyourhipsforwards.Repeatontheotherside.
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6.WIDE-LEGGEDFORWARDBEND
Placeyourhandsonyourhipsandhingeforwardsmaintainingastraightspine.Eitherremainhereata90-degreeangleorloweryourfingertipsslowlytorestontheground.
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7.ACHILLESSQUATSTRETCH
Standwithyourfeethip-widthapart.Bendyourlegsandlowerdownintoasquattingposition.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.
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8.LOWLUNGEWITHTWIST
Comedowntoallfours.Stepyourleftfootupinbetweenyourhands.Keepyourlefthandorfingertipsonthefloorandsweepyourrightarmup.Switchlegsandsweepyourleftarmup.
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9.SEATEDHAMSTRINGANDHIPSTRAPSTRETCH
Bendyourrightlegandplacethesoleofyourrightfootintoyourinnerleftthigh.Situpstraight(perchontheedgeofacushionorbendyourkneesslightlyifthisisdifficult).Loopastraparoundyourleftfoot.Remainsittinguprightortiltyourupperbodyforwardswithoutroundingyourback.Repeatontheotherside.
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10.HOOKEDLYINGTWIST
Lieonyourbackwithyourlegsbentandfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftside.Slideyourlowerlegoutandplaceyourfootontopofyourhigherlegjustaboveyourknee.
GOINGDEEPER:HIGHLUNGEREVERSETWIST
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Thisstretchwilltargetallthemajormusclegroupsinthebodyandimprovetorsorotationsoisidealforbothbasketballandnetballplayers.Itdemandsagoodlevelofflexibilityinthehamstrings,hipsandback.
Stepyourleftlegupinbetweenyourhands.Shiftyourweightalittleontoyourlefthandandsweepyourrightarmup.Eithergazeouttotherightoruptoyourtophand.Holdstaticallyfor30-60seconds,activelyreachingupwiththetophandwhileensuringthehipsremainlow.Alternatively,tocreateadynamicflow,firstperformthereversetwist,nowswitchsidesbysweepingyourleftarmup.Inhaleasyoureacheacharmupandexhaleasyoureturnyourhandtothefloor.Repeatx4oneachsidealternatingarms.
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CricketWhatstretchescricketerschoosewilldependonwhethertheyarebatting,bowlingorfielding.Battersshouldfocusmoreonthemusclesofthehead,neck,shouldersandthoracic,ormidback.Bowlersshouldtargetthemusclesoftheshoulders,lowerbackandhips,whilefieldersstretchthethrowingmuscles–thepectoralsorchest,shouldersandforearms–andensuretheyarereadytorunorsprintifrequired.Havingsaidthat,thefollowingroutinewillsuitallcricketplayers,asallteammemberswillhavecommontightareas,suchasthelowerback.
6Warm-UpsforCricketRepeateachstretchx4
1.HIPCIRCLES
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Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.
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2.LEGSWINGS
Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Repeatontheotherside.
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3.BACKKICKS
Standonyourleftleg.Bendyourleftlegandliftyourheeltoyourbuttocks.Switchfromlegtoleg.
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4.STANDINGTWIST
Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletyourarmsswingaround.Returntothecentreandtwisttotheleft.Relaxyourarmsandturnyourheadandtorsoasyourotate.
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5.SWIMMINGARMS2
‘Swim’yourarmsmimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.
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6.WRISTANDHANDWARMER
Interlaceyourfingers,palmsdownatchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogetheruntilyoucanfeelsometraction.Then,alternatelyflexandextend(bendanddrawback)yourwrists.
10Post-CricketStretchesHoldeachstretchfor20–30seconds
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1.FOREARMFLEXORSTRETCH
Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypullthefingersback.Repeatontheotherside.
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2.POSTERIORSHOULDERSTRETCH
Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.
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3.TRICEPSSTRETCH
Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.
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4.OVERHEADSTRAPSTRETCH
Standwithyourfeethip-widthapart.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.
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5.CLASPEDHANDSNECKSTRETCH
Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.
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6.HALFPYRAMIDSTRETCH
Standwithyourfeethip-widthapart.Steptherightlegbackandpressyourheelintothefloor.Straightenbothlegs.Placeyourhandsonyourhipsandtipforwardsmaintainingastraightback.Repeatontheotherside.
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7.LOWLUNGEWITHTWIST
Loweryourselfdownontoallfours.Stepyourleftfootupinbetweenyourhands.Keepyourlefthandorfingertipsonthefloorandsweepyourrightarmup.Switchlegsandsweepyourrightarmup.
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8.ACHILLESSQUATSTRETCH
Standwithyourfeethip-widthapartandtoesfacingforwards.Bendyourlegsandlowerdownintoasquattingposition.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.
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9.SINGLELEGHUG
Lieonyourbackanddrawyourrightlegintowardsyourchest.Keepyourleftlegstraightandpressthebackofyourleftkneeintothefloor.Repeatontheotherside.
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10.BASICLYINGTWIST
Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.
GOINGDEEPER:ADVANCEDARMWRAP
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Repeatedoverheadbowlingandthrowingcancausepainintherotatorcuffareaoftheshoulder.Apreventativemeasureforbowlersistofocusonstretchingtheposteriorshoulder(orbackofshoulder)muscles.ThisisadeeperversionofthePosteriorShoulderStretch(stretchnumber2).Itmaynotbefeasibleifyouhaveawidechestorwelldevelopedarm/shouldermuscles.
Spreadthearmswideatchestheight.Wrapyourrightarmovertheleftandbendbotharms,bringingyourforearmsclosertoyourface.Ifthereisspace,gripyourfingersorhands.Tuckyourchinin.Experimentwiththefollowingvariations:• Drawyourarmsdownwards• Liftyourarmsupwards• Moveyourarmstotheleft• MoveyourarmstotherightUnravelandrepeatthestretch,crossingtheleftarmovertheright.
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CyclingAlittleregularstretchingcanreduceoveruseinjuriesandgreatlyimprovecomfortlevelsinthesaddle.Thefixed,roundedridingstanceishardonthemusclesofthelowerandupperback,whilehoursofrepetitivepedallingimpactsthehips,thighsandknees.Regularmusclelengthening,particularlyofthehamstrings,alsohasaperformancebenefitbyenablingtheridertoadoptanaerodynamic,flatter-backedposture.TheWaiter’sBowtechniqueticksbothboxesbymaintainingastraightbackwhilelengtheningthehamstrings.
6Warm-UpsforCyclistsRepeateachstretchx4
1.HEADROLL
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Makeacontinuoussemi-circlemovementwithyourheadbyfirsttippingyourheadtotherightsidebydroppingyoureartoyourshoulder,lookingdownatyourfeet,thenrollingyourheadaroundtoyourleftshoulder.Moveinslowmotion.Don’ttipyourheadback.Repeatintheotherdirection.
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2.KNEECIRCLE
Standwithyourfeettogether.Bendyourlegsandplaceyourhandsonyourknees.Makecircleswithyourknees.
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3.BACKKICKS
Standonyourleftleg.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.
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4.LEGSWING
Standononelegandslowlyswingyourotherlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.
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5.LUNGES
Takeastepforwardswithonelegsothatwhenyoubendyourfrontlegtoa90-degreeangle,yourankleisoveryourfrontknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.
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6.HEELTAP
Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.
10Post-CyclingStretchesUnlessotherwisestatedholdallstretchesfor20-30seconds.
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1.SHOULDERBLADESQUEEZE
Positionyourarmsina‘W’shape.Drawyourarmsbackandsqueezeyourshoulderbladestogether.Releaseandbringyourforearmscloserortouchingtogether.Repeatx4.
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2.ARMWRAPSTRETCH
Standtall.Wrapyourarmsaroundyourshouldersasifgivingyourselfahug.Drawyourshouldersawayfromyourears.
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3.ASSISTEDNECKEXTENSORSTRETCH
Standtall.Interlinkyourhandsbehindyourhead.Dropyourheadforward.Donotpushyourheadfurther,butjustletyourelbowsdropforwardssotheweightofyourarmsincreasesthestretch.
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4.WAITER’SBOW
Placeyourrighthandbehindyourlowerbackandfeelthediporcurve.Placeyourleftpalmonyourabdomenandbegintotipforwardsfromyourhipswhilemaintainingthedipofyourlowerback.Exitbybendingyourkneesandpullinginyourstomachandrisinguptoastandingposition.
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5.ALLFOURSMID-BACKTWIST
Movetoallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourleftfingertipsonyourleftshoulder.Staylookingdown.Asyouinhale,pointyourleftelbowuptotheceiling.Asyouexhale,pointyourleftelbowunderyourrightarmpit.Repeatx4.
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6.KNEELINGBACKSTRETCHWITHHOOKEDTHUMBS
Fromallfours,lowerdowntositonyourheels.Reachyourarmstothetopofyourmat.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection.
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7.LOWLUNGEWITHSIDEBEND
Comedowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.
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8.LIZARD
Fromallfours,stepyourleftfootuptotheoutsideofyourlefthand.Letyourhipssinkdown.Eitherremainherewithstraightarmsorslowlylowerdownontoyourforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Repeatontheotherside.
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9.FIGUREFOUR
Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Eitherremainhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdeitherbehindyourfrontthighorclaspyourfrontshin.Ifyourheadtiltsback,elevateitonblocksorcushions.
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10.LYINGSTRAPCALFSTRETCH
Lieonyourbackandloopastraparoundthesoleoftherightfoot.Straightenyourrightleg.Bendyourleftlegandplacethefootonthefloor.Moveyourstraphigherontotheballofyourfoot.Pushyourheelup.
GOINGDEEPER:LOWLUNGEWITHQUADSTRETCH
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Ifyouarecomfortablebearingweightonyourbackknee,tryperformingalowlungecombinedwithaquadstretch.Pleasenote:youwillrequireflexibilitytosinkyourhipslowenoughsothatmostoftheweightonyourbackkneeisjustabovethejoint,notsquarelyonyourkneecap.Padyourbackkneewithacushionorblockifrequired.
Performthelowlungewithyourleftfootinfront.Leanalittletotheleft,andbendyourrightleg.Reacharoundtoholdtherightfoot.Shiftyourweightbacktothecentreandliftyourupperbody.Eitherholdstillordothefollowingsteps:• Pressthefrontofyourfootintoyourhand•Drawyourheelclosertoyourbody.
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GolfThegolfswingrequiresexcellentflexibilityparticularlyduringtheupswingphasewheretheplayerpositionshisbodyforthedownswingandfollowthrough.Goodmobilityisneededinhips,shouldersandespeciallythethoracicormidbackregionwhichoftenbecomesstifferasweage.Thiswarm-upandpost-playsequencecontainsplentyoftechniquesthatmimicthegolfswingandincreasemobilityinthespineaswellasstretchesfortheshoulders,hamstringsandlowerback.
6Warm-UpsforGolfersRepeateachstretchx4
1.STANDINGTWIST
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Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.
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2.MID-BACKWARM-UP
Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.
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3.STRAPSHOULDERLOOSENER
Holdastraportieoverheadwithyourhandswideapartandplaywiththefollowingmovements:• Dropyourhandsforwardssothestrapisinfrontofyourchest.• Liftthestrapoverheadsoitisbehindyourhead.
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4.HIPCIRCLE
Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.
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5.LEGSWING
Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.
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6.TRAVERSINGLUNGEWITHTWIST
Foldyourarmsacrossyourchest.Takealargestepforwardswithyourrightlegintothelungeandtwistyourupperbodytotheright.Stepupwiththeleftleg.Continuetotravelforwardsalternatinglegs.
10Post-GolfStretchesHoldeachstretchfor20–30seconds
1.TRICEPSSTRETCH
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Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.
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2.POSTERIORSHOULDERSTRETCH
Standwithyourleftarmstraightandatchestheight.Placeyourrightarmbehindyourleftelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.
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3.OVERHEADSTRAPSTRETCH
Standwithyourfeethip-widthapart.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.
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4.CHESTANDSHOULDERSTRETCH
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Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.
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5.FULLBODYSIDEBEND
Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadand
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interlinkyourfingers.Now,simplyleantothesideaimingnottotipforwardsorbackwards.Togodeeper,tryclaspingthetopwristandsidebendingfurther.
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6.HIGHLUNGE
Standwithyourfeethip-widthapartandyourhandsonyourhips.Takealargestepbackwithyourrightfootandpressyourbackheeldown.Bendyourrightkneealittleandpushyourhipsforwards.Repeatontheotherside.
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7.ALLFOURSMID-BACKTWIST
Movetoallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourlefthandonyourleftshoulder.Staylookingdown.Asyouinhale,pointyourleftelbowuptotheceiling.Asyouexhale,pointyourelbowunderyourrightarmpit.Repeatontheotherside.
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8.KNEELINGBACKSTRETCH
Moveyourkneesbackunderyourhipsandsitonyourheels.Reachyourarmsoutinfrontofyou.Positionyourhandsshoulder-widthapart.Spreadyourfingersandpressdown.Tuckyourchininandrestyourforeheadonthefloororonacushionorfoamblock.
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9.BASICLYINGTWIST
Dropyourfeettothefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.Repeatontheotherside.
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10.STRAPHAMSTRINGSTRETCH
Endthesequencebylyingonyourbackandloopingastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightlegorbenditalittle.Repeatontheotherside.
GOINGDEEPER:ADVANCEDLYINGTWIST1
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Thisadvancedstretchcanbeperformedwithorwithoutastrapbyholdingontothebigtoeoftheextendedleg.Itticksalotofboxesforgolfersbyimprovingmobilityintheupperbodywhilestretchingthehamstringsandouterhip.Ifitishardtostraightentheleg,justperformtheBasicLyingTwistwithbothlegsbent.
Lieonyourbackandloopastrap,tieorbeltaroundyourrightfoot.Straightenthelegorleaveasmallbend.Takeholdofbothpartsofthestrapinthelefthandandstretchyourrightarmoutalongthefloor.Moveyourrightlegacrossyourbodyinslowmotion.Thestretchshouldcreepupfromtheankle,outercalfandiliotibialbandallthewaytothebuttocks.Stopwhereyoufeelthedeepeststretch.Repeatwiththeleftleg.Takeyourtime(1-3minutes).Thisstretchshouldnotberushed.
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HikingandWalkingHikersandwalkersshouldfocusonwarmingupthemusclesoftheankles,calvesandhamstringsandincorporatesomebalancetrainingespeciallyiftraversingroughorunevenground,tostrengthenthelowerlegmusclesandreducethelikelihoodofsprainedankles.Thepost-hikesequenceprovidesplentyofopportunitiestoelevatethefeetafterahardday’swalkingbylyingonthefloorwiththelegsup.Thissequencealsoeasestensioninthelowerback,anareathatcanfeeltightandcompressedafterhikingandwalking,especiallyifyou’vebeentrekkingwithabackpack.Movegentlyintothefootstretchesoromitthemifthestretchesfeeluncomfortableorcausepain.
6Warm-UpsforHikersandWalkersRepeateachstretchx4
1.HEELANDTOEROCKING
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Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofthefeetandlifttheheelsoffthefloor.
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2.ANKLEROLL
Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Switchfeet.
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3.LEGSWING
Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.
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4.BACKKICKS
Standonyourleftleg.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.
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5.MARCHING
Performamarchingactionbyliftingyourkneeshigh.Positionyourarmsinarightangleshapeandswingthembackandforth.
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6.STANDINGTWIST
Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.Relaxyourarmsandturnyourheadandtorsoasyourotate.
10Post-HikingandWalkingStretches
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Holdeachstretchfor20–30seconds
1.FULLBODYSTRETCH
Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceiling.
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2.STANDINGQUADSTRETCH
Eitherbalanceonyourleftlegorplaceyourlefthandonasurfaceforsupport.Bendyourrightlegandreachbackwithyourrighthandtoholdthefootorankle.Lineupyourkneesandpushyourhipsforwards.Repeatontheotherside.
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3.LEANFORWARDSTRETCH
Takeasmallstepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards,placingbothhandsonyourrightthigh.Pressthesoleofyourleftfootintothefloor.Repeatontheotherside.
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4.LOWLUNGEWITHCHESTSTRETCH
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwardsandslowlysinkintothelunge.Takeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladesalittlecloser.Lookahead.Repeatontheotherside.
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5.KNEELINGSOLESTRETCHONALLFOURS
Returntoallfours.Turnyourtoesundertofeelastretchonthesolesofyourfeet.Eitherremainhereorwalkyourhandsbackwardsuntilyouaresittingbackonyourheels.
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6.KNEELINGTOWELSTRETCH
Togainadeeperstretchforthefrontofthefootandankle,performthekneelingpositionbutwithasmallfoldedtowel,T-shirtorjumperunderneathyourtoes.
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7.BUTTERFLY
Sitdownandplacethesolesofyourfeettogether.Eitherinterlockyourhandsaroundyourfeetoryouranklesandsittaller.Liftyourchestupbetweenyourarms.
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8.LYINGCALFSTRAPSTRETCH
Lieonyourbackandloopastraparoundthesoleofyourrightfoot.Pushyourheelup.Remainstillorslowlymoveyourheelfromsidetoside.Repeatontheotherside.
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9.LYINGINNERTHIGHSTRAPSTRETCH
Holdbothpartsofyourstrapinyourrighthand.Bendyourleftlegandletyourkneedropouttothesidetoactasacounterbalance.Moveyourrightlegouttotherightsidetostretchtheinnerthigh.Repeatontheotherside.
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10.LYINGOUTERTHIGHSTRAPSTRETCH
Moveyourrightlegbacktothecentreandholdbothpartsofthestrapinyourlefthand.Begintotaketherightlegslowlyacrosstotheleft.Stretchyourrightarmoutatshoulderheight.Repeatontheotherside.
GOINGDEEPER:KNEELINGSOLESTRETCH
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Thisisadeepstretchforthesolesofthefeetthatwouldalsosuitrunners.Itisalsoa‘pre-hab’orpreventativestretchforplantarfasciitis–inflammationofconnectivetissueonthebottomofthefoot.Itdoesrequireagooddegreeoffootflexibilityandtheabilitytokneelcomfortably.
Startinanallfoursposition.Ensureyourtoesaretuckedunderandspread
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wide,thenbegintoslowlywalkyourhandsbackwardsandupyourthighsuntilyouaresittingontheballsofyourfeetwithastraightback.Remember:foragentleroption,youcanstopatahalfwaypointifyoupreferwithyourhandsstillonthefloor.
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Hockey(IceandField)Ahockeyplayer’slowerbackmustbewellconditioned–bothstrongandsupple–tocomfortablyholdthebent-overstanceadoptedforlargeperiodsofthegame.Themuscleslinkedtothelowerback,suchasthehamstrings,alsoneedregularstretchingasdothehips,innerthighsandhamstrings.Performance-wise,aplayerwithagoodjointrangeofmotionwillbeabletoextendfurthertoreachtheballandislesslikelytosustainclassichockeymuscularinjuriessuchasgroinstrainoratornhamstring.
6Warm-UpsforHockeyPlayersRepeateachstretchx4
1.DYNAMICSIDEBENDING
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Standwithyourfeethip-width.Sweepyourleftarmupandtipovertothe
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right,tryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.
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2.SWIMMINGARMS2
‘Swim’yourarmsmimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.
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3.HIPCIRCLE
Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.
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4.SIDELEGSWING
Standonyourrightlegandslowlyswingyourleftlegacrossyourbodybackandforth.Restyourrighthandonawallforsupportifrequired.Repeatontheotherside.
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5.LUNGEWITHTWIST
Preparetolunge,butfoldyourarmsandholdontoyourelbows.Positionyourarmsatchestheight.Asyoustepforwardswithyourrightfoot,rotateonlyyourupperbodytotheright.Rotateyourupperbodytofaceforwardsandrisebackuptoastandingposition.Repeatontheotherside.
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6.SPEEDSKATER
Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Switchfromsidetoside.
10Post-HockeyStretchesHoldeachstretchfor20–30seconds
1.ASSISTEDNECKEXTENSORSTRETCH
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Standtall.Interlinkyourhandsbehindyourhead.Dropyourhead,tuckyourchininandletyourelbowsdropforwardssotheweightofthearmsincreasesthestretch.
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2.STANDINGCROSSED-LEGSTRETCH
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Standwithyourfeethip-widthapart.Stepyourleftfootoveryourrightsoyourlegscrossandleantotheright.Todeepenthisstretch,reachyourleftarmoverbyyourear.Repeatontheotherside.
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3.LOWLUNGEWITHCHESTSTRETCH
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwardsandslowlysinkintothelunge.Takeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladesalittlecloser.Lookahead.Repeatontheotherside.
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4.ACHILLESSQUATSTRETCH
Standwithyourfeethip-widthapartandtoesfacingforwards.Bendyourlegsandlowerdownintoasquattingposition.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.
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5.BUTTERFLY
Sitdownandplacethesolesofyourfeettogether.Eitherinterlockyourhandsaroundyourfeetoraroundyouranklesandsittaller.Liftyourchestupinbetweenyourarms.
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6.SEATEDHAMSTRINGANDHIPSTRAPSTRETCH
Bendyourrightlegandplacethesoleofyourrightfootintoyourinnerleftthigh.Situpstraight.Loopastraparoundyourleftfoot.Remainsittinguprightortiltyourupperbodyforwardswithoutroundingyourback.Repeatontheotherside.
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7.COBRA
Lieonyourfrontwithyourhandsjustunderyourshoulders.Pressintoyourhandsandslowlyraiseyourupperbodyofftheground.Loweryourselfdownandsitbackonyourheels.
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8.DOUBLELEGHUG
Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossthelowerback.
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9.FIGUREFOURSITTING
Sitonthefloorwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Eitherstayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdbehindthefrontthighorclaspthefrontshin.Repeatontheotherside.
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10.BASICLYINGTWIST
Bendbothlegsandplaceyourfeetonthefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdownonthefloorontheleftsideandrelaxthem.Repeatontheotherside.
GOINGDEEPER:COSSACKSTRETCH
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Thisstretchwillcreatesupplehamstringsandinnerthighmusclestofacilitatedeepforwardsandsidewayslungesfortheball,andalsolengthenthecalves.Itrequiresbalanceplustheabilitytoflexorbendyourkneesdeeplysowon’tsuitaplayerwithstifforinjuredknees.
Stepyourlegswidewithyourtoesslightlyturnedoutwards.Bendyourrightlegandslowlylowerallthewaytotheflooruntilyourbuttocksreachyourrightheel.Nowturnyourlefttoesupwardsandtrytolowertheheelyouarekneelingonfurthertothefloor.Repeatontheotherside.
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KayakingandCanoeingThebodycanfeelstiffandcrampedsittingforlongperiodsinakayakorcanoe.Thelowerbackisunderparticularpressurenotjustfromprolongedsittingup,butcontinualtwistingduringpaddling.Thiswarm-uproutinewillpreparekayaking/canoeingmusclestoreduceinitialstiffnessand,therefore,thechanceofinjury,andhelpcreateasmootherpaddlestroke.Thepost-paddlestaticstretchsequenceisdesignedtoreleasetightnessinthelowerbackandtargetthehipflexors,hamstrings,iliotibialband,neckandshoulders.
6Warm-UpStretchesRepeateachstretchx4
1.MID-BACKWARM-UP
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Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.
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2.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
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3.HIPCIRCLE
Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.
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4.LEGSWING
Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Switchlegs.
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5.HEELTAP
Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.
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6.DYNAMICSIDEBENDING
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Standwithyourfeethip-widthapart.Sweepyourleftarmupandtipovertotherighttryingnottoleanforwardsorbackwards.Returntothecentre.Sweeptherightarmupandtiptotheleft.
10Post-KayakandCanoeStretchesHoldeachstretchfor20–30seconds
1.LATERALNECKSTRETCH
Standtallwithyourarmsbyyoursides.Lookforwards.Slowlyloweryourlefteartoyourleftshoulder.Togodeeperpressyourrightshoulderdownwards.Repeatontheotherside.
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2.STANDINGUPPERBACKROUNDER
Standwithyourfeethip-widthapart.Roundyourupperbackandtuckyourchinin.Reachbotharmsforwardsandinterlockyourfingersandturnyourpalmsawaytofaceoutwards.
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3.STANDINGCROSSED-LEGSTRETCH
Standwithyourfeethip-widthapart.Stepyourleftfootoveryourrightsothelegscross.Reachyourleftarmupandleantotheright.Repeatontheotherside.
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4.LOWLUNGEWITHCHESTSTRETCH
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwardsandsink.intothelunge.Takeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladesalittlecloser.Lookdirectlyahead.Repeatontheotherside.
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5.SPHINX
Returntoallfours.Liedownonyourfrontpositioningyourelbowsdirectlyunderyourshoulderswithyourforearmsparallel.Drawtheshoulderbladesslightlyclosertogether.
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6.KNEELINGSIDESTRETCH
Kneeldownandleanforwardtotouchthefloor.Walkyourhandsovertotheright.Pressthepalmsintothefloor.Holdfor30seconds.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.Holdfor30seconds.
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7.SIDELYINGQUADSTRETCH
Lieonyourrightsidewithyourrightlegalittlebentunderyouforbalance.Bendyourleftlegandreachforthefoot.Pushyourhipsforward.Ifyoucan’treachyourfoot,loopastraportiearoundit.Repeatontheotherside.
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8.DOUBLELEGHUG
Lieonyourbackandhugbothlegsintoyourabdomen.Rockalittlefromsidetosideacrossthelowerback.
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9.BASICLYINGTWIST
Dropyourfeettothefloor.Stretchyourarmsoutatshoulderheight,palmsfacingupwards.Lowerbothlegsdownthefloorontheleftsideandrelaxthem.
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10.HAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendtheleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightentherightlegorkeepitalittlebent.Repeatontheotherside.
GOINGDEEPER:THELEGKNOTTWIST
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Thistechniquewilltacklestiffouterhipswhilegivingyourbackasatisfyingtwisttowringoutthetensionaccumulatedfromamorning’sseatedpaddling.Youwillneedthehipandbackflexibilitytocrossyourlegsandmaintainatallspine.Ifitisnotpossibleorcomfortabletositwithbothbuttocksonthefloor,thehipslevelandastraightback,trytheBasicSeatedTwistinstead.
Sitwithyourlegsoutstraight.Bendyourrightlegandstepitoveryourleftleg.Nowleanalittletotheleft,bendyourleftlegandslowlysitbackdownintothemiddlespace.Sittall.Wrapyourleftarmaroundyourrightlegandrotateyourupperbodytotherightinstages:lowerback,upperbackandshouldersandfinallyturnyourheadtolookoveryourrightshoulder.Everytimeyoubreathein,sitalittletaller,everytimeyoubreatheoutrotatealittlemoretotherightbuttakecarenottostrainyourback.Unravelthelegandrepeatontheothersidebysteppingyourleftlegoveryourright.
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RowingRowingworkseverymajormusclegroupinthebodyfromthelegstotheback,armsandshoulders.Flexibilityisessentialbothtomaintaininggoodpostureandachievingalong,strongandpowerfulstroke.Aroundedbackor‘turtleshell’rowingpostureplacesastrainonthebacksoit’simportanttosittall,orwithaneutralspine(thenaturalslightcurveofthelowerbackinplace).Thefollowingsequencehighlightsthehamstrings,gluteals,hipflexorsandthecalfandankleswhilealsoeasingouttensioninthebackmuscles,acommoncomplaintafterrowing.
6Warm-UpsforRowersRepeateachstretchx4
1.LEGSWINGS
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Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Switchlegs.
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2.BACKKICK
Standonyourleftleg.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.
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3.HEELTAP
Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.
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4.MID-BACKWARM-UP
Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.
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5.STANDINGTWIST
Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.Relaxyourarmsandturnyourheadandtorsoasyourotate.
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6.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
10Post-RowingStretches
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Holdeachstretchfor20–30seconds
1.CLASPEDHANDSNECKSTRETCH
Takeyourhandsbehindyourback.Interlinkthemandslidethemaroundtherightsideofyourwaist.Tipyourheadovertotheright.Repeatontheotherside.
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2.POSTERIORSHOULDERSTRETCH
Standwithyourrightarmstraightandatchestheight.Placeyourleftarmbehindyourrightelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.
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3.CHESTANDSHOULDERSTRETCH
Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.
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4.STANDINGQUADSTRETCH
Eitherbalanceonyourleftlegorplaceyourlefthandonasurfaceforsupport.Bendyourrightlegandreachbackwithyourrighthandtoholdthefootorankle.Lineupyourkneesandpushyourhipsforwards.Repeatontheotherside.
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5.WAITER’SBOW
Placeyourrighthandbehindyourlowerbackandfeelthediporcurve.Placeyourleftpalmonyourabdomenandbegintotipforwardsfromyourhipswhilemaintainingthedipofyourlowerback.Exitbybendingyourkneesandpullinginyourstomachandrisinguptoastandingposition.
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6.LOWLUNGEWITHSIDEBEND
Comedowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.
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7.KNEELINGHAMSTRINGANDCALFSTRETCH
PerformaLungebystartingonallfoursandsteppingyourrightfootupbetweenyourhands.Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupand/ordrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.
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8.THEROUNDEDBACKSTRETCH
Sitwithyourlegsbentandfeetonthefloor.Claspyourhandsaroundthebackofyourthighs.Roundyourback,letyourheaddropdownandleanbackwards.
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9.FIGUREFOURSITTING
Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdbehindyourfrontthighorclaspyourfrontshin.Repeatontheotherside.
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10.HOOKEDLYINGTWIST
Liedownwithyourlegsbentandfeetonthefloor.Stretchyourarmsoutatshoulder-height,palmsfacingupwards.Lowerbothlegsdownontothefloorontheleftside.Slideyourlowerlegoutandplaceyourfootontopofthehigherleg,justaboveyourknee.Repeatontheotherside.
GOINGDEEPER:THERACK
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TheRackisadeepshoulderandcheststretchthatreversesthecrunchedforwardor‘catch’phaseoftherowingstroke.Itisapowerfulstretchforyourshouldersandshouldbeavoidedifyouhaveaninjuryinthisregion.Havingsaidthat,youcanmakeTheRackasstrongorgentleasyoulikesimplybymovingyourhandsfurtherawayandclosertogetherornearerandwiderapart.Remembertoliftyourchesttobringinyourchestmusclesor‘pecs’.
Movetoaseatedpositionandstraightenyourlegs.Takeyourhandsbehindyourback,aboutbody-widthapart,withyourfingersfacingback,andpressthemintothemat.Liftyourchest,butkeepyourchintuckedin.Squeezeyourshoulderbladestogether.Togodeeper,tryagain,butwithyourhandseitherclosetogetherand/orfurtheraway.Note:thisisadeepstretchforyourshoulderssoavoiditoronlydothefirstpartofthestretchifyouhaveaninjury.
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RugbyRugbyisamultidirectionalsportrequiringplayerstomakesuddenlunging,twistingordivingmovements.Flexibility,therefore,aswellasstrength,iscrucialtoensuremusclesarepliantandreadytorespondfastwithouttheriskofinjury.Thesixwarm-uptechniquesreflectthisinbeingdynamicandmultidirectionaltoprepareathletesforthegame,whilethecooldownstaticstretchestargeteverymajormusclegroupusedinrugbyandreleasetensioninyourback.
6Warm-UpsforRugbyRepeateachstretchx4
1.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
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2.SIDELEGSWINGS
Standonyourleftlegandslowlyswingyourrightlegacrossyourbodybackandforth.Restyourrighthandonawallforsupportifrequired.Switchlegs.
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3.TOYSOLDIER
Standonyourrightlegandswingyourleftlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegsbutlifteachleghigherafterafewsteps.
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4.BACKKICKWALKING
Walkforwards,kickingyourbackheeluptowardsyourbuttocks.Or,foramoredynamicversion,performBackKickWalkinghoppingfromlegtoleg.
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5.TRAVERSINGLUNGEWITHTWIST
Foldyourarmsacrossyourchest.Takealargestepforwardswithyourrightlegintothelungeandtwistyourupperbodytotheright.Stepupwithyourleftleg.Continuetotravelforwardsalternatinglegs.
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6.TRAVERSINGSUMOSQUATS
DowideSumo-stylesidelungesbytakingastepouttotheside,bendingbothkneestodropintothesquat.Positionyourtoesslightlyturnedoutwards.Youshouldstillbeabletoseeyourtoesasyousitintothesquat.Traversetotherightside,thentraversetotheleft.
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10Post-RugbyStretchesHoldeachstretchfor20–30seconds
1.FULLBODYSIDEBEND
Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Nowleantothesideaimingnottotipforwardsor
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backwards.Togodeeper,tryclaspingyourtopwristandsidebendingfurther.
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2.TRICEPSSTRETCH
Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.
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3.WIDE-LEGGEDFORWARDBEND
Placeyourhandsonyourhipsandhingeforwardsmaintainingastraightspine.Eitherremainhereata90-degreeangleorloweryourfingertipsslowlytorestontheground.
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4.LOWLUNGEWITHCHESTSTRETCH
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Slowlysinkforwardsanddownintothelungeandpushyourhipsforwards.Nowtakeyourhandsbehindyourbackandinterlinkyourfingers.Drawyourshouldersbackandsqueezeyourshoulderbladesalittlecloser.Lookahead.
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5.ALLFOURSMID-BACKTWIST
Movetoallfours,butwithyourkneeswideapart.Ensureyourhandsaredirectlyunderyourshoulders.Placeyourlefthandonyourleftshoulder.Staylookingdown.Asyouinhale,pointyourleftelbowuptotheceiling.Asyouexhale,pointyourleftelbowunderyourrightarmpit.Repeatx4.
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6.KNEELINGBACKSTRETCH
Lowerdowntositonyourheels.Reachyourarmstothetopofyourmat.Spreadyourfingerswideandpressdown.Nowdrawyourhipsawayintheoppositedirection.
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7.BUTTERFLY
Sitdownandbringthesolesofyourfeettogether.Eitherinterlockyourhandsaroundyourfeetoraroundyouranklesandsittaller.Liftyourchestupinbetweenyourarms.
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8.SIDELYINGQUADSTRETCH
Lieonyourrightsidewithyourrightlegalittlebentunderyouforbalance.Bendyourleftlegandreachforthefoot.Pushyourhipsforward.Ifyoucan’treachyourfoot,loopastraportiearoundit.Repeatontheotherside.
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9.FIGUREFOUR
Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Eitherstayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdeitherbehindyourfrontthighorclaspyourfrontshin.Ifyourheadtiltsback,elevateitonblocksorcushions.Repeatontheotherside.
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10.HAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Stayfor30seconds.NowpushyourheelupandtoesdowntotargetyourcalfandAchilles.Stayforafurther30seconds.
GOINGDEEPER:ADVANCEDLYINGTWIST1
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Thisadvancedstretchcanbeperformedwithorwithoutastrapbyholdingontothebigtoeofyourextendedleg.Itwillreleasetensioninyourupperbodywhilestretchingyourhamstringsandouterhip.Ifitishardtostraightenyourleg,justperformtheBasicLyingTwistwithbothlegsbent.
Lieonyourbackandloopastrap,tieorbeltaroundyourrightfoot.Straightenyourlegorleaveasmallbend.Nowtakeholdofbothpartsofthestrapinyourlefthandandstretchyourrightarmoutalongthefloor.Begintodrawyourrightlegacrossyourbodyinslowmotion.Thestretchshouldcreepupfromyourankle,outercalfandiliotibialbandallthewayuptoyourbuttocks.Stopwhereyoufeelthedeepeststretch.Repeatwithyourleftleg.Takeyourtime(1-3minutes).Thisstretchshouldnotberushed.
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RunningRunningisarepetitive,forwards-onlymovementwhichcanresultintightnessaroundtheouterhipsandthighs,hamstrings,hipflexorsandquads.Regularstretchingisvitaltorebalancethesemusclegroups,aidrecoveryandevenenhanceyourrunningstylebyencouraginggoodpostureandarelaxed,fluidstride.Thefollowingwarm-upandcooldowntechniquesalsoaimtokeepthefeetsuppleandresponsiveonhillsortrailsandabletoweathertheimpactofrunningonhardercitysurfaces.
6Warm-UpsforRunnersRepeateachstretchx4
1.HEELANDTOEROCKING
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Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofyourfeetandliftyourheelsoffthefloor.
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2.SIDELEGSWINGS
Standonyourleftlegandslowlyswingyourrightlegacrossyourbodybackandforth.Restyourlefthandonawallforsupportifrequired.Switchlegs.
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3.HEELTAPS
Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.
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4.TOYSOLDIER
Standonyourrightlegandswingyourleftlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegsbutlifteachleghigherafterafewsteps.
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5.BACKKICKWALKING
Walkforwards,kickingyourbackheeluptowardsyourbuttocks.Or,foramoredynamicversion,performBackKickWalkinghoppingfromlegtoleg.
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6.TRAVERSINGLUNGE
Takealargestepforwardswithyourrightleganddropyourleftkneedownwardssothatithoversabovethefloor.Stepupwiththeleftleg.Continuetotravelforwardsalternatinglegs.
10Post-RunStretchesHoldeachstretchfor20–30seconds
1.FULLBODYSTRETCH
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Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceiling.
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2.DYNAMICQUADSTRETCH
Standtallwithyourfeethip-widthapart.Slowlybendyourleftlegandreacharoundtoholdyourfootwithyourlefthand.Ifrequired,holdontoachairforbalance.Pushyourhipsforward.Bendyourrightleganddrawyourleftlegbackfurther.Nowstarttomoveyourlegbyalternatelypointingyourkneeforwardanddrawingyourkneeback.Repeatx6oneachside.
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3.HALFPYRAMIDSTRETCH
Standwithyourfeethip-width.Stepyourleftlegbackandpressyourheelintothefloor.Straightenbothlegs.Placeyourhandsonyourhipsandtipforwardsmaintainingastraightback.Eitherremainhereorbringyourfingertipstothefloor.
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4.WALKINGDOG
Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Bendonelegandpushtheotherheeltowardsthefloor.Continue,movingsidetosideorpausefor10secondsoneachleg.
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5.KNEELINGSOLESTRETCH
Returntoallfours.Turnyourtoesundertofeelastretchonthesolesofthefeet.Eitherremainhereorwalkyourhandsbackwardsuntilyouaresittingbackonyourheels.
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6.LOWLUNGEWITHSIDEBEND
Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.
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7.LIZARD
MoveintotheLungeposition,butpositionyourleftfootoutsideyourlefthand.Sinkyourhipsdeeperintothelunge.Bendyourarmsorlowerontoyourforearms.Uncurlyourbacktoessothefrontofyourfootrestsonthefloor.
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8.PIGEON
Returntoallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Loweryourselfslowlyontoyourforearms.Tomovedeeper,loweryourupperbodyfurtherbyrestingyourforeheadonyourstackedhandsorthefloor.Repeatontheotherside.
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9.LYINGINNERTHIGHSTRAPSTRETCH
Lieonthefloorwithyourrightlegelevated.Holdbothpartsofyourstrapinyourrighthand.Bendyourleftlegandletyourkneedropouttothesidetoactasacounterbalance.Nowslowlytaketherightlegouttotheright.Repeatontheotherside.
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10.LYINGOUTERTHIGHSTRAPSTRETCH
Drawyourrightlegbacktothecentreandholdbothpartsofthestrapinyourlefthand.Moveyourrightlegslowlyacrosstotheleft.Reachyourrightarmoutatshoulderheight.Repeatontheotherside.
GOINGDEEPER:LYINGLEGKNOT
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Ifyouareasupplerunner,trythispowerfulstretchforthemusclesoftheouterthighsandhipswhilerecoveringonyourback.Itsaccessibilitydependsonhipflexibility.ButI’vealsofoundthatwomenseemtofinditeasiertoperformthanmen.Tryholdingyourtoesandpressingthemdownforanadditionalfront-of-footstretch.
Lieonyourbackwithyourlegsbent.Crossyourrightlegoveryourleftatthighlevelandhugbothlegsintowardsyou.Holdjustbelowyourtopkneeorclaspbothfeet.Switchlegsbycrossingyourleftlegontop.
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SoccerSoccerplayerscanrunbetweensixandeightmilesduringamatchandalternatebetweenjogging,runningandsprintingimpactingthefeet,calves,groinandhamstrings.Soccerisalsoatrulymultidirectionalsportwithsidelunges,backwardsrunningandjumping.Agoodwarm-upandregularstaticstretchingwillensureaplayerissuppleandprimedtorespondtotheunexpectedandstayinjury-freethroughouttheseason.
6Warm-UpsforSoccerRepeateachstretchx4
1.HEELANDTOEROCKING
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Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofthefeetandlifttheheelsoffthefloor.
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2.MARCHING
Marchforwardsliftingyourkneeshigh.Swingyourarmsbackandforth.
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3.TOYSOLDIER
Standonyourrightlegandswingyourleftlegthrough.Repeat,movingforwardslikeatoysoldierwithstraightlegs.Startwithlowlegsbutlifteachleghigherafterafewsteps.
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4.BACKKICKWALKING
Walkforwards,kickingyourbackheeluptowardsyourbuttocks.Or,foramoredynamicversion,performBackKickWalkinghoppingfromlegtoleg.
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5.TRAVERSINGLUNGE
Takealargestepforwardswithyourrightleganddropyourbackkneesothatithoversabovethefloor.Stepupwithyourleftleg.Continuetotravelforwardsalternatinglegs.
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6.TRAVERSINGSUMOSQUATS
Takeawidestepouttotheside,bendingbothkneestodropintothesquat.Positionyourtoesslightlyturnedoutwards.Youshouldbeabletostillseeyourtoesasyousitintothesquat.Traversetotherightside,thentraversetotheleft.
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10Post-SoccerStretchesHoldeachstretchfor20–30seconds
1.STANDINGCROSSED-LEGSTRETCH
Standwithyourfeethip-width.Stepyourleftfootoveryourrightsothelegscross.Reachyourleftarmupandleantotheright.Repeatontheotherside.
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2.STANDINGQUADSTRETCH
Eitherbalanceonyourleftlegorplaceyourlefthandonasurfaceforsupport.Bendyourrightlegandreachbackwithyourrighthandtoholdthefootorankle.Lineupyourkneesandpushyourhipsforwards.Togodeeper,bendthestandinglegalittleanddrawthebentlegfurtherback.Repeatontheotherside.
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3.DOWNWARDFACINGDOG
Startonallfours.Spreadyourfingerswide.Liftyourhipsuptomakeatriangleshapewithyourbody.Pressbothheelsdowntowardsthefloor.
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4.LOWLUNGE
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforward.Slowlylowerintothelunge.
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5.FROG
Fromallfours,moveyourkneeswiderandbringyourtoestotouch.Lowerbacktositonyourheels.Stackyourhandsontopofeachotherandrestyourforeheadonyourhands.
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6.BUTTERFLY
Siteitheronthefloor,ortheedgeofacushionorfoamblockifyoufindithardtostraightenthespineinthisposition.Bringthesolesofyourfeettogether.Claspyourhandseitheraroundyourfeetoraroundyouranklesandsittall.
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7.BASICSEATEDTWIST
Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourleganddrawyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotateyourtorsototherightinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheright.
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8.FIGUREFOUR
Lieonyourbackwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Eitherstayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdbehindyourfrontthighorclaspyourfrontshin.Repeatontheotherside.
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9.LYINGHAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfoot.Bendyourleftlegandplacethefootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.
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10.LYINGCALFSTRAPSTRETCH
RemainintheLyingStrapHamstringStretch,butmoveyourstraphigherontotheballofyourfootandpushyourheelup.Staystillormoveyourheelslowlyfromsidetoside.
GOINGDEEPER:THELIZARD
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TheLizardisbasicallyaverylowlungewithadeepgroinstretchmakingitausefulflexibilitytechniqueforthemoresuppleplayerasbothgroinandhamstringstrainsarecommoninsoccer.Lizardalsostretchesthehipflexorofthebackleg.TwoormorefoamyogaorPilatesblocksareusefulpropsforthisstretch,butafewthickbookswillworktoo.Youmayalsoneedtopadyourbackkneewithablockorcushion.
Fromallfours,stepyourleftfootuptotheoutsideofthelefthand.Letyourhipssinkdownandseeifyoucanloweryourupperbodydownontoyourforearms.Ablockorbookundereachforearmwillraisethefloorlevelifthisprovesdifficult.Uncurlyourbacktoessothefrontofyourfootrestsonthefloor.Dropyourheaddownandhold.Repeatontheotherside.
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SkiingandSnowboardingTenminutesspentstretchingoutthelegsandhipswillgreatlyreducethemuscularachesskiersandsnowboardersfeelastheyexittheslopesattheendofalongday.Neithersportrequiresgreatflexibility,butthefixedbent-leggedstancecancreateachycalves,shins,thighs,hamstringsandbuttocks.Rebalancingthistightnessthroughmusclelengtheningwillleaveskiersandsnowboardersfeelingfreshandreadytoreturntotheslopes.
6Warm-UpsforSkiersandSnowboardersRepeateachstretchx4
1.HEELANDTOEROCKING
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Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofthefeetandlifttheheelsoffthefloor.
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2.HIPCIRCLE
Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.
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3.STANDINGTWIST
Bendyourkneesandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.Relaxyourarmsandturnyourheadandtorsoasyourotate.
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4.BACKKICK
Standonyourleftlegwithyourhandsinfrontofyou.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.
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5.SPEEDSKATER
Stepyourfeetwiderwithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Switchfromsidetoside.
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6.TRAVERSINGLUNGE
Takealargestepforwardswithyourrightleganddropyourleftkneedownwardssothatithoversabovethefloor.Stepupwiththeleftleg.Continuetotravelforwardsalternatinglegs.
10Post-SkiandSnowboardStretchesHoldeachstretchfor20–30seconds
1.STANDINGBACKBEND
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Placeyourhandsonyourlowerback,fingerspointingdownwards.Staylookingforwardorslightlydown.Leanback.Pushyourhipsforward.Drawyourelbowstogether.
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2.HALFPYRAMIDORFULLPYRAMIDSTRETCH
Straightenbothlegs.Placeyourhandsonyourhipsandtipforwardsmaintainingastraightback.Remainhereorbringyourfingertipstotheflooreithersideofyourfrontfoot.
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3.LOWLUNGEWITHSIDEBEND
FromtheLowLunge,reachhighwithyourleftarmandleantheupperbodyovertotheright.Holdfor20seconds.Repeatontheotherside.Holdfor20seconds.
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4.LOWLUNGE
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwards.Slowlysinkdownintothelunge.
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5.KNEELINGCALFSTRETCH
Shiftyourbodyweightbackandrollyourfrontfootontotheheel.Pointyourtoesupanddrawyourtoesbacktowardsyou.Todeepenthestretch,holdontoyourfootwithyourrighthandandpullgentlyback.
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6.KNEELINGTOWELSTRETCH
Togainadeeperstretchforthefrontofthefootandankle,performthekneelingposition,butwithasmallfoldedtowelorjumperunderneathyourtoes.
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7.BUTTERFLY
Sitdownandbringthesolesofyourfeettogether.Eitherinterlockyourhandsaroundyourfeetoraroundyouranklesandsittaller.Liftyourchestupinbetweenyourarms.
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8.FIGUREFOURCHAIR
Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingyourbackstraight,leanyourupperbodyforwardsalittle.Leanfurtherforwardstoincreasetheintensityofthestretch.Repeatontheotherside.
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9.BASICSEATEDTWIST
Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourleganddrawyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotatethetorsototherightinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheright.Repeatontheotherside.
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10.LYINGQUADSTRETCH
Lowerdownontoyourfront.Bendyourleftlegandreacharoundforyourfoot.Pressyourhipsintothefloortoavoidarchingyourbackanddrawthelegclosertoyourbuttocks.Note:ifyoucannotreachthefoot,loopastraportiearoundit.
GOINGDEEPER:LOWLUNGEWITHQUADSTRETCH
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Ifyouarecomfortablebearingweightonyourbackknee,tryperformingalowlungecombinedwithaquadstretch.Pleasenote:youwillrequireflexibilitytosinkyourhipslowenoughsothatmostoftheweightonyourbackkneeisjustabovethejoint,onyourthigh,ratherthansquarelyonyourkneecap.Dopadthebackkneewithacushionorblock.Performthelowlungewithyourleftfootinfront.Nowleanalittletotheleft,dropyourlefthandtothefloorandbendyourrightleg.Reacharoundtoholdyourrightfoot.Shiftyourweightbacktothecentreandliftyourupperbody.Eitherholdstillordothefollowingsteps:• Pressthefrontofyour
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footintoyourhand.
• Drawyourheelclosertoyourbody.
Ifyoufeelbalanced,endbyreachingaroundtoyourfootwithyourrighthandtoo,drawingbackyourshouldersandliftingyourchest.Repeatontheotherside.
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SwimmingWatchthepoolsidestretchesofchampionswimmersandtheirsuperiorflexibility,particularlyintheupperbody,isclear.Byincreasingtherangeofmovementintheshoulders,spineandanklejoints,swimmersareabletoglidesmoothlyandcreatelesswaterturbulence.Amateurswimmerscanalsoreapperformancegainsthroughregularstretchingandreducepost-swimmingachesaroundthebackandshoulders.Thestretchingroutinebelowisdesignedwiththefrontcrawlstrokeinmind,butwouldsuitswimmersfavouringotherstylestoo.
6Warm-UpsforSwimmersRepeateachstretchx4
1.DYNAMICHEADTURNS
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Rotateyourheadtotheright,backtothecentreandovertotheleft.Continuetoturnyourheadfromsidetoside.Moveinslowmotion.
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2.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
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3.SWIMMINGARMS2
‘Swim’yourarmsmimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.
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4.MID-BACKWARM-UP
Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.
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5.LEGSWING
Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Repeatontheotherside.
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6.ANKLEROLL
Placeyourhandsonyourhips.Standonyourleftlegandliftyourrightfootoffthefloor.Rotateyourfootslowly.Repeatontheotherside.
10Post-SwimStretchesHoldstretchesfor20-30seconds
1.FULLBODYSTRETCH
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Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceiling.
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2.ASSISTEDNECKEXTENSORSTRETCH
Interlinkyourhandsbehindyourhead.Dropyourheaddownbringingyourchintowardsyourchest.Donotpushyourheadfurther,butletyourelbowsdropforwardssotheweightofyourarmsincreasesthestretch.
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3.ASSISTEDTRAPEZIUSSTRETCH
Dropyourheadandtipitslightlytotheright.Nowraiseyourrightarmup,placeyourrighthandontothetopofyourhead.Gentlydrawyourheadalittledeeperintothestretch.Repeatontheotherside.
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4.TRICEPSSTRETCH
Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawtherightelbowback.Repeatontheotherside.
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5.SHOULDERBLADEREACHSTRETCH
Standwithyourfeethip-widthapart.Takeyourleftarmbehindyourbackandslideyourhandupyourspinetowardsthemiddleofyourshoulderblades.Repeatontheotherside.
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6.CHESTANDSHOULDERSTRETCH
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Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.
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7.KNEELINGBACKSTRETCHWITHHOOKEDTHUMBS
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Loweryourselfdowntoallfoursandsitonyourheels.Reachyourarmsoutinfrontofyou.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection,tuckyourchininandliftyourmidbacktogodeeper.
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8.KNEELINGSIDESTRETCH
Releaseyourthumbhook.Walkyourhandsovertotheright.Pressyourpalmsintothefloor.Holdfor30seconds.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.Holdfor30seconds.
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9.KNEELINGTOWELSTRETCH
Togainadeeperstretchforthefrontofthefootandankle,performthekneelingposition,butwithasmallfoldedtowelunderneathyourtoes.
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10.BASICSEATEDTWIST
Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourleganddrawyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotatethetorsototherightinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheright.Repeatontheotherside.
GOINGDEEPER:ADVANCEDTRICEPSSTRETCH
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ThisstretchcombinesTricepsStretchandShoulderBladeReachStretch.Itisafantasticstretchforswimmers,butdoesrequireagooddegreeofshoulderjointrangeofmotion.Haveastrap,tieorbelthandy(hangingovertherightshoulder)toaidthestretchand–asalways–moveinandoutofthestretchslowlyandwithcaution.
RepeattheTricepsStretchwiththerightarm,butthistimetakeyourleftarmbehindyourbackandslideitupyourspine.Seeifyoucanclaspyourhandscomfortably.Ifnot,usethestraptobridgethegapbetweenyourhands.Don’tbesurprisedifyoucanclaspononesidebutnotontheother;mostpeoplehaveamoreflexibleside.
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TennisandOtherRacquetSportsFlexibilityisparamountfortennis,squashandbadminton.Atennisplayerwillmoveherjointsthroughextremerangesofmotion.Picturethedemandsmadeoftheshoulderintheserve,orthehipjointasaplayerstepsintoadeepsidelunge.Thelowerbodycanalsotakeapoundinginallracquetsports,especiallythefeet,calvesandknees.Stretchingcanhelpplayers’bodiesabsorbtheforceandimpactofthegame,preparetheirmusclesforthatunexpectedtwistorlungetoreachashotandovercometheimbalancescreatedbyone-sidedsports.
6Warm-UpsforRacquetSportsRepeateachstretchx4
1.WRISTANDHANDWARMER
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Interlaceyourfingers,palmsdownatchest-height.Pullyourhandsslightlyapartasifyourfingerswerestucktogetheruntilyoucanfeelsometraction.Then,alternatelyflexandextend(bendanddrawback)yourwrists.
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2.SWIMMINGARMS2
‘Swim’yourarmsmimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.
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3.HEELANDTOEROCKING
Rockyourweightbackintotheheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofyourfeetandliftyourheelsoffthefloor.
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4.HEELTAPS
Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Touchyourleftheelwithyourrighthand.Switchfromlegtoleg.
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5.LUNGEWITHTWIST
Preparetolungebutthistimefoldyourarmsandholdontoyourelbows.Positionthearmsatchestheight.Asyoustepforwardswiththerightfoot,rotateonlyyourupperbodytotheright.Rotateyourupperbodytofaceforwardsandrisebackuptostanding.Repeatontheotherside.
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6.SPEEDSKATER
Stepyourfeetwiderwithyourtoesslightlyturnedoutwards.Lowerintoasidelungebybendingyourrightlegandstraighteningyourleft.Sweepyourleftarmacrossyourchestanddropyourleftelbowdown.Letyourupperbodytwistalittle.Switchfromsidetoside.
10Post-RacquetSportsStretchesHoldeachstretchfor20–30seconds
1.FOREARMEXTENSORSTRETCH
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Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypushyourrighthanddown.Repeatontheotherside.
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2.FOREARMFLEXORSTRETCH
Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypullyourfingersback.Repeatontheotherside.
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3.POSTERIORSHOULDERSTRETCH
Standwithyourrightarmstraightandatchestheight.Placeyourlefthandbehindyourrightelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.
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4.TRICEPSSTRETCH
Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.
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5.WIDE-LEGGEDFORWARDBEND
Stepthefeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplacethehandsonthefloor.Letyourheaddropdownandrelax.
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6.LOWLUNGEWITHTWIST
Loweryourselfdowntoallfours.Stepyourleftfootupinbetweenyourhands.Keepyourlefthandorfingertipsonthefloorandsweepyourrightarmup.Switchlegsandsweepyourleftarmup.
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7.BUTTERFLY
Siteitheronthefloor,ortheedgeofacushionorfoamblockifyoufindithardtostraightenyourspineinthisposition.Bringthesolesofyourfeettogether.Claspyourhandseitheraroundyourfeetoraroundyouranklesandsittall.Togodeeper,keepyourbackstraightandleanyourupperbodyforwards.
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8.BASICSEATEDTWIST
Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourleganddrawyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotateyourtorsototherightinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheright.Repeatontheotherside.
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9.LYINGCALFSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleofyourrightfootandpushyourheelup.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Staystillormoveyourheelfromsidetoside.Repeatontheotherside.
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10.LYINGANKLESTRAPSTRETCH
Turnthesoleofyourfoottofacetheleft.Moveyourleg10-20degreesacrossyourbody.Repeatontheotherside.
GOINGDEEPER:WIDE-LEGGEDTWISTS
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Combinetheupperbodytwistingactionrequiredinracquetsportswithahamstringandinnerthighstretch(WideLeggedForwardBend).Youshouldbeabletocomfortablyrestyourfingertipsorpalmsonthefloorinordertoproceed.Thistechniquecanbedoneeitherasastaticstretch,holdingfor30secondsoneachsideorasadynamicflow.Forthemovingversion,breatheinasyousweepyourrightarmupandbreatheoutasyouloweritdown.Repeatontheleftsideandmoveslowlyfromsidetoside.
Takeyourfeetwidewithyourtoesslightlyturnedinandrestyourfingertipsorpalmsonthefloor.Asyouinhale,sweepyourrightarmup.Loweryourarmdownandrepeat,turningtotheleft.
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TriathlonDuetothevolumeoftrainingtriathletesundertake,itiscrucialtostretchregularlybothtoavoidnigglesandinjuries,butalsotoreaptheperformancebenefitsofowningastrong,butsupplebodyabletowithstandtherigoursofallthreesports.Thissequencefocusesonthemusclesusedforrunning,cyclingandswimming,buthonesinonparticulartriathloninjuryhotspotssuchastheouterhip/thigh,hamstringsandcalves.Additionalstretcheswillhelptriathletesfindcomfortandformintheextremeflexedcyclingpositionandimproveshoulderrangeofmovementforswimming.
6Warm-UpsforTriathletesRepeateachstretchx4
1.HEELANDTOEROCKING
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Rockyourweightbackintoyourheelsandliftyourtoesoffthefloor.Rockyourweightforwardsontotheballsofyourfeetandliftyourheelsoffthefloor.
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2.LEGSWING
Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Switchlegs.
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3.BACKKICKS
Standonyourleftleg.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.
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4.HEELTAP
Standonyourrightleg.Liftyourleftlegup,benditandturnyourkneeout.Tapyourleftheelwithyourrighthand.Switchfromlegtoleg.
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5.SWIMMINGARMS2
‘Swim’yourarmsmimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.
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6.STANDINGTWIST
Bendyourkneesalittleandrelaxyourarmsbyyoursides.Twistyourupperbodytotherightandletthearmsswingaround.Returntothecentreandtwisttotheleft.
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10Post-TriathlonStretchesHoldeachstretchfor20–30seconds
1.FULLBODYSTRETCH
Standwithyourfeethip-widthapart.Sweepyourarmsupoverheadandinterlinkyourfingers.Pressyourpalmstowardstheceiling.
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2.ASSISTEDNECKEXTENSORSTRETCH
Interlinkyourhandsbehindyourhead.Dropyourheaddownbringingyourchintowardsyourchest.Donotpushyourheadfurther,butletyourelbowsdropforwardssothattheweightofyourarmsincreasesthestretch.
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3.CHESTANDSHOULDERSTRETCH
Takeyourarmsbehindyourbackandinterlinkyourhands.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.
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4.STANDINGTOESUPSTRETCH
Takeastepbackwithyourleftleg.Bendyourleftlegandtipyourupperbodyforwards.Liftyourrighttoesuptorollyourfootontheheel.Repeatontheotherside.
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5.FIGUREFOURCHAIR
Sitonachairwithastraightbackandbothfeetonthefloor.Liftyourleftfootoffthefloorandturnyourkneeout.Restyourleftankleontopofyourrightthigh.Keepingyourbackstraight,leanyourupperbodyforwardsalittle.Leanfurthertouptheintensityofthestretch.Repeatontheotherside.
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6.BASICSEATEDTWIST
Stretchyourlegsoutinfront.Bendyourrightlegandstepitoveryourleft.Wrapyourleftarmaroundyourleganddrawyourlegintoyourbody.Dropyourrightfingertipsbehindyourbackandbegintorotatethetorsototherightinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheright.Repeatontheotherside.
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7.LOWLUNGEWITHSIDEBEND
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.
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8.LIZARD
FromtheLungeposition,positionyourfootontheoutsideofyourlefthand.Sinkyourhipsdeeperintothelunge.Bendyourarmsorlowerontoyourforearms.Uncurlyourbacktoessothefrontofyourfootrestsonthefloor.Repeatontheotherside.
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9.PIGEON
Moveontoallfours.Slideyourrightkneeupbehindyourrightwrist.Wiggleyourrightfootalittleovertotheleft.Straightenyourbackleg.Loweryourselfslowlyontoyourforearms.Tomovedeeper,loweryourupperbodyfurtherbyrestingyourforeheadonyourstackedhandsorthefloor.
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10.KNEELINGBACKSTRETCHWITHHOOKEDTHUMBS
Loweryourselfdowntoallfoursandsitonyourheels.Reachyourarmsoutinfrontofyou.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection,tuckyour
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chininandliftyourmidbacktogodeeper.
GOINGDEEPER:PIGEONWITHQUADSTRETCH
Triathletesareusedtomulti-taskingsohere’sanadvancedtechniquethatticksmanyboxes.PigeonwithQuadstretchwillunlocktightglutesandhipflexorswhileprovidingadeepstretchforthequads.Pleasenote:liftingthebackfootplacespressureonthekneejointsoavoidthisstretchifyouhaveakneeinjury.Ideally,youshouldbeabletosinkthehipslowenoughinthelungesothatwhenyoudrawthebacklegin,thepressureisjustabovethekneejoint,ratherthansquarelyonthekneecap.
PerformPigeonagainwiththerightlegbentinfront.Insteadofloweringyourupperbodydowntothefloor,stayupright.Leanalittletotheright.Bendyourleftlegandreachtheleftarmbacktoholdyourbackfoot.Shifttheweightbacktothecentreandlengthenthespineandgentlydrawyour
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leftlegtowardsyou.Repeatontheotherside.
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WatersportsThetwostretchingsequencesbelowaredesignedtopreparethebodyfortherigoursofkitesurfing,wakeboarding,waterskiingandwindsurfing.Thesewatersportsdemandgoodstrengthinthecore,hands,forearms,chest,backandshoulders.Regularstretchingwillhelpenthusiastsgainflexibilitysothattheirbodiesaresuppleandprimedfortheunexpectedmoveorfall.Theaimisalsotosidestepoveruseinjuriesparticularlyaroundtheelbows,lowerbackandknees.
6Warm-UpsforWatersportsRepeateachstretchx4
1.MID-BACKWARM-UP
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Moveyourarmsintoa90-degreeposition.Keepyourhipsandlegsstillandtwistyourupperbodyslowlyandgentlyfromsidetoside.
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2.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
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3.SWIMMINGARMS2
‘Swim’yourarmsmimickingafrontcrawlmovement.Allowyourupperbodytorotateasyoureachforwardswithalternatearms.Reversetheexercisebycopyingthebackstrokemovement.
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4.SQUEEZEANDSPREAD
Squeezeyourhandsintofiststuckingthethumbinandholdforfiveseconds.Nowspreadyourhandswideandholdforfiveseconds.Repeatx4.
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5.SIDELEGSWING
Standonyourleftlegandslowlyswingyourrightlegacrossyourbodybackandforth.Restyourrighthandonawallforsupportifrequired.Switchlegs.
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6.BACKKICKS
Standonyourleftleg.Bendyourrightlegasifliftingyourheeltoyourbuttocks.Switchfromlegtoleg.
10Post-WatersportStretchesHoldeachstretchfor20–30seconds
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1.FINGERSTRETCHING
Spreadyourfingerswide.Gentlydrawbackeachfingeronebyoneholdingforafewseconds.
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2.FOREARMEXTENSORSTRETCH
Standwithyourrightarmstraightandatshoulderheight.Gentlypushyourrighthanddown.Repeatontheotherside.
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3.FOREARMFLEXORSTRETCH
Standwithyourrightarmstraightandatshoulderheight.Useyourlefthandtogentlypullthefingersback.Repeatontheotherside.
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4.POSTERIORSHOULDERSTRETCH
Standwithyourrightarmstraightandatchestheight.Placeyourlefthandbehindyourrightelbowanddrawyourarmacrossyourbody.Donotrotatethetorso.Repeatontheotherside.
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5.TRICEPSSTRETCH
Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.
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6.ASSISTEDNECKEXTENSORSTRETCH
Standtall.Interlinkyourhandsbehindyourhead.Dropyourhead,tuckyourchininandletyourelbowsdropforwardssotheweightofthearmsincreasesthestretch.Nowbegintoletyourspinerounduntilyoufeelthestretchspreaddowntoyourupperback.Uncurlslowlytostandingandreleaseyourarms.
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7.LOWLUNGEWITHSIDEBEND
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Tuckyourpelvisunder.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.
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8.FIGUREFOURSITTING
Sitonthefloororonamatwithyourlegsbent.Liftyourrightfootoffthefloorandturnyourkneeout.Restyourrightankleontopofyourleftthigh.Stayhereorliftbothfeetofftheflooranddrawbothlegsintowardsyou.Holdbehindyourfrontthighorclaspyourfrontshin.Repeatontheotherside.
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9.HAMSTRINGSTRAPSTRETCH
Lieonyourbackandloopastrap,beltortiearoundthesoleoftherightfoot.Bendyourleftlegandplaceyourfootonthefloor,especiallyifyourhamstringsaretight.Straightenyourrightlegorbenditalittle.Repeatontheotherside.
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10.BASICLYINGTWIST
Dropyourfeettothefloor.Stretchyourarmsoutshoulder-height,palmsfacingupwards.Lowerbothlegsdowntothefloorontheleftsideandrelaxthem.
GOINGDEEPER:THERACKSTRETCH
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Thisstretchtargetsthe‘gripping’musclessuchastheshoulders,chestandforearmsusedtowaterski,windsurforkitesurf.Itiseasilyadjustedsocanbemadeasdeeporgentleasrequired,butavoidTheRackifyouhaveashoulderinjury.
Movetoaseatedpositionandstraightenyourlegs.Takeyourhandsbehindyourback,fingerspointingaway,andpressthemintothefloor.Liftyourchest,butkeepyourchintuckedin.Squeezeyourshoulderbladestogether.Togodeeper,repeat,butwithyourhandseitherclosetogetherand/orfurtheraway.
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WeightTrainingObserveaweightlifterdropintoadeepsquatanditscleartoseehowimportantitistobebothsuppleandstrong,notjustinthecalves,innerthighsandhamstrings,butthelowerbackandshoulders,inordertoachieveastrongandsafeliftingposition.Intenseliftingwithheavyweightscanquicklyreducerangeofmotion,butregularflexibilitytrainingwillcounterthisandalsobenefitthoseworkingwithsmallerfreeweightsandkettlebellsbyensuringthattheystaysuppleandresistanttoinjury.
6Warm-UpsforWeightTrainingRepeateachstretchx4
1.KNEECIRCLE
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Standwithyourfeettogether.Bendyourlegsandplaceyourhandsonyourknees.Makecircleswithyourknees.
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2.HIPCIRCLE
Placeyourhandsonyourhipsandmakelarge,smoothcircleswithyourhipskeepingaslightbendinyourknees.
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3.LEGSWING
Standonyourleftlegandslowlyswingyourrightlegbackandforth.Letyourarmsswingfreelyinoppositiontomimicwalkingorrunning.Switchlegs.
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4.LUNGES
Placeyourhandsonyourhips.Takealargestepforwardswithyourrightlegandbendyourkneetoa90-degreeangle,ensuringyourankleiseitherdirectlyover,orjustbehindyourknee.Simultaneouslydropyourbackkneedownsothatithoversabovethefloor.Stepbacktostanding.Switchfromlegtoleg.
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5.SUMOSQUATS
Placeyourhandsbyyoursides.Stepyourfeetwidewithyourtoesslightlyturnedoutwards.Bendbothlegsandlowerintoasquatcheckingthatyourkneesarealignedwithyoursecondtoesandyourtoesarejustvisibleinthesquat.Risebackuptoastandingposition.
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6.SWIMMINGARMS1
Dropyourfingertipsontoyourshouldersand‘swim’yourarmsbymakingalternatecircleswithyourelbows.Rollyourshouldersfirstforwards,theninabackwardsmotion.
10Post-WeightTrainingStretchesHoldeachstretchfor20–30seconds
1.TRICEPSSTRETCH
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Standwithyourfeethip-widthapart.Reachupwithyourrightarmandbenditsoyourhanddropsbehindyourupperback.Useyourlefthandtogentlydrawyourrightelbowback.Repeatontheotherside.
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2.OVERHEADSTRAPSTRETCH
Standwithyourfeethip-widthapart.Raiseyourstrap,tieorbeltoverheadwithyourhandswide.Bendyourarmsuntiltheyforma90-degreeangleanddrawyourelbowsback.
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3.CHESTANDSHOULDERSTRETCH
Takeyourarmsbehindyourback.Interlinkyourhandsorholdontoastrap.Liftyourchest,drawyourshouldersbackandraiseyourhands.Donotleanforward.Liftyourhandshighertogodeeper.
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4.WIDE-LEGGEDFORWARDBEND
Stepyourfeetwideandturnyourtoesslightlyinwards.Placeyourhandsonyourhipsandtipyourupperbodyforwards,stoppingwhenyourbackbeginstoround.Remainhere,orplaceyourhandsonthefloor.Letyourheaddropdownandrelax.
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5.LOWLUNGEWITHSIDEBEND
Loweryourselfdowntoallfours.Stepyourrightfootupinbetweenyourhandsandraiseyourupperbody.Pushyourhipsforwards.Slowlysinkforwardsanddownintothelunge.Reachhighwithyourleftarmandleanyourupperbodyovertotheright.Repeatontheotherside.
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6.ACHILLESSQUATSTRETCH
Standwithyourfeethip-widthapartandtoesfacingforwards.Bendyourlegsandlowerdownintoasquattingposition.Restyourfingertipsonthefloorinfrontforbalanceifnecessary.
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7.KNEELINGBACKSTRETCHWITHHOOKEDTHUMBS
Loweryourselfdowntoallfoursandsitonyourheels.Reachyourarms
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outinfrontofyou.Spreadyourfingersandpressdown.Hookyourthumbstogether.Drawyourhipsawayintheoppositedirection,tuckyourchininandliftyourmidbacktogodeeper.
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8.KNEELINGSIDESTRETCH
Releaseyourthumbhook.Walkyourhandsovertotheright.Pressyourpalmsintothefloor.Holdfor30seconds.Walkyourhandsovertotheleftandpressyourpalmsintothefloor.Holdfor30seconds.
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9.ROUNDEDBACKSTRETCH
Sitwithyourlegsbentandfeetonthefloor.Claspyourhandsaroundthebackofyourthighs.Roundyourback,letyourheaddropdownandleanback.
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10.SEATEDTWIST
Stretchyourlegsoutinfront.Bendyourleftlegandstepitoveryourright.Wrapyourrightarmaroundyourleganddrawitintoyourbody.Dropyourleftfingertipsbehindyourbackandbegintorotateyourtorsototheleftinstages:lowerback,midbackandshouldersandfinallyyourheadturnstolooktotheleft.Repeatontheotherside.
GOINGDEEPER:WIDE-LEGGEDBACKSTRETCH
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Thisstretchwilllengthentheliftingmusclesinyourbackwhilesimultaneouslystretchingthehamstringsandinnerthighs.EnsurethatyoucancomfortablyperformaWideLeggedForwardBendwithyourhandsrestingonthefloorundereachshoulder.Thetricktothistechniqueistohaveverylittleweightrestingonyourhandssoleanbackalittletoshiftyourweightontoyourheels.
FromtheWide-LeggedForwardBendposition,starttomoveyourfingertipsforwardsuntilyourarmsstraighten.Continuetoleanbackontotheheelsalittleuntilyoufeelastretchinyourback.Todeepenthisbackstretch,tuckyourchininandroundyourbackslightly.
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AcknowledgementsSuchavisualbookdemandedoutstandingmodelsandI’msogratefulforRorySpicer,JianhuaLiang,IanShaw,LillyMorgado,RosieMasterandmyhusbandTomWilliamsonforprovidingtheirtime,energyandawillingnesstobebentintoavarietyofshapesforthecamera.Mythreechildren;LaurenSkye,FinlayandCameron,alongwiththelovelyElizaGranville,steppedintoshoottheStretchesforChildrenandStretchesforTeenagerssequencesaswellastheWristsandHandschapter,andalldeserveaspecialmention.ThankyoualsotoSarahConnelly,myeditoratBloomsbury,forbeingcalm,professionalandloggingandlabellingtheimagessoefficiently.Afinaldedicationmustgotothelaid-backGrantPritchardwhoshot750-somethingperfectphotoswithoutraisinganeyebrow.ItwasfunworkingwithyouandIhopeyoupickedupastretchortwoforyourlowerback.
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