10 Free And Highly Effective Sports Illustrated Stretching Exercises
with this illustrated stretching exercises article you’ll learn 10 of the most useful and most effective stretches you’ll find. View the video section towards the bottom for illustrated stretching exercises samples and the links at the conclusion to find all videos (a totally free resource).
Stretching is one of the best ways to wake up in the morning, warm up, relax, get rid of stress, cool down from sports and, very importantly, speed up injury recovery as well as preventing injuries in the first place.
However, most of us don’t do enough, if at all and not the right ones or correctly. You know like weekend joggers doing a handful of calf stretches…then come Monday morning they’re limping about!
Typically it’s due to not knowing how crucial and performance enhancing even simple stretches can be or if we do know then maybe we don”t know which ones to do.
Here are 10 of the best described. Videos samples follow.
1) Reverse Shoulder Stretch
a) Stand upright and clasp your hands together behind your back.
b) Slowly lift your hands upward. Do not lean forwards while lifting your hands upward.
c) Keep the stretch stance for at the very least twenty seconds.
2) Parallel Arm Chest Stretch
a) Stand with the arm extended to the rear and parallel to the floor. (Or for a variation, bend your elbow to 90 degrees.)
b) Hold on to an immovable object after which turn your shoulders and the body away from your outstretched arm.
c) Keep the stretch stance for at the very least twenty seconds after which repeat with the opposite arm.
3) Reach-up Back Stretch
a) Stand with the arms crossed over after which lift them above your head.
b) Reach up as far as you can. Let your head fall forwards so that your arms can reach straight upwards without touching your head.
c) Keep the stretch stance for at the very least twenty seconds.
4) Flexion Extension Back Stretch
a) Kneel on your hands and knees. Look up and allow your back to slump downwards.
b) Then let your head fall forwards and arch your back upwards.
c) Carry out this stretch slowly and deliberately, resting your weight evenly on both the knees and hands.
d) Keep the back arch stretch stance for at the very least twenty seconds after which slowly move into back slump stretch stance.
5) Rotating Stomach Stretch
a) Lie face down and bring your hands close to your shoulders.
b) Keep your hips on the floor, look forwards and rise up by straightening your arms.
c) Then slowly bend one arm and rotate that shoulder towards the ground.
d) Keep the stretch stance for at the very least twenty seconds after which repeat on the opposite side.
6) Sitting Knee-to-chest Butt Stretch
a) Sit with one leg straight and the other leg crossed over your knee.
b) Pull the raised knee towards your opposite shoulder while keeping your back straight and your shoulders facing forwards.
c) Keeping your back straight and your shoulders facing forwards will ensure that your buttocks get the maximum benefit from this stretch.
d) Resist the temptation to rotate your shoulders towards your knee.
e) Keep the stretch stance for at the very least twenty seconds after which repeat on the opposite side.
7) Kneeling Quad and Thigh Stretch
a) Kneel on one foot and the other knee. If needed, hold on to something to maintain your balance. Push your hips forwards.
b) Regulate the intensity of this stretch by pushing your hips forwards. If need be, place a towel or mat under your knee for comfort.
c) Keep the stretch stance for at the very least twenty seconds after which repeat with the opposite leg.
Sitting Hamstring Stretch
a) Sit with both legs straight out in front and keep your toes pointing straight up.
b) Ensure your back is straight after which reach forwards towards your toes.
c) It is important to keep your toes pointing straight upwards.
d) Letting your toes fall to one side will cause this stretch to put uneven tension on the hamstring muscles.
e) Over an extended period of time, this can lead to a muscle imbalance.
f) Keep the stretch stance for at the very least twenty.
9) Sitting Adductor and Groin Stretch
a) Sit with the soles of the feet together and bring the feet towards your groin.
b) Keep your ankles and push your knee towards the ground with the elbows.
c) Keep your back straight and upright, and make use of your elbows to manage the intensity of this stretch.
d) Keep the stretch stance for at the very least twenty seconds.
10) Kneeling Achilles Stretch
a) Kneel on one foot and put your body weight over your knee.
b) Keep your heel on the floor and lean forwards.
c) This stretch can put more pressure than normal on the Achilles.
d) Ease into this stretch by slowly leaning forwards.
e) Keep the stretch stance for at the very least twenty seconds after which repeat with the opposite leg.
Free illustrated stretching exercises Videos
%VIDEO2%
%VIDEO3%
Free illustrated stretching exercises Resources
If you think this was useful then you’ll love these great FREE best illustrated stretching exercises videos, a free 1 hour MP3 stretching download for your music player and computer and a 29 page guide to the most effective stretches ever Head off to Nicks page at http://IllustratedStretching.freestretching.info and grab them right away
Leave a Comment