In this article I will show you how to perform basic stretches that you should be perform on a regular basis to create or maintain good flexibility. All stretches should be held for 30 seconds to one minute. If it s tight body part make it a long stretch and if not shorter will be fine.
Hamstring
Start standing with feet together. Keeping legs straight, slowly try and touch your toes. Go as far as comfortable.
Calf
This is best to do with a wall for support. Put foot in front of you and the other behind. Then place both hand on the wall and lean forward until you feel a stretch in your calf. Keep your heel on the floor.
Quad
Start standing. Hold onto something if your balance isn’t good. Lift one food up behind you. While keeping your knees together in both directions.
Glute
Lie on the ground. Keeping one leg straight, pull the opposite up to your chest.
Tricep
Put one arm above your head and bend at the elbow. Then use the other arm to push your arm backwards to achieve the stretch.
Chest
To perform this stretch, stand side on to a upright pillar and placing your lower arm on the pillar (elbow to hand). Then keeping a side on stance to the pillar and not twisting the shoulders, slowly moving your torso forward, so your elbow is moving towards your back. Carry on until you feel the stretch in your chest muscle.
Shoulder
Move one arm across the chest and pull it towards you with the other arm.
Lats
Holding onto something in front of you. Gradually move your torso backwards and down. Increasing the distance between your upper arm and torso.
Biceps
Place both arm’s out to your sides then twist your arms moving your thumbs down and round as far behind you as you can.
