Monday, February 9, 2015

Standing Stretches

Standing Stretches   Since we are having website issues again, I'm posting these here, so you folks don't have to wait any longer.

As you recall these were promised for those folks who those who stand all day.    Alternatively, they can be used when  stretching on the ground is not convenient.  This is a selection of stretches you might be able to sneak into your day, whenever you have a free minute.

As always, watch your body posture & be mindful of your body’s limitations. Hold all stretches 30-45 seconds, or for shorter intervals that are repeated 2-3 times.

Hamstring Stretch – bowing at the hips, extend one leg straight in front of you, heel on the ground. Lean into the leg you are stretching. Hold 20-30 seconds.
Quadraceps Stretch – bend your leg at the knee behind you, so that you can reach behind you to grasp the foot. Keep your body straight, and try to bring your foot towards your bottom. Keep knees close together.

3-D Stretch – This is my name for this multiplanar stretch. First, stand next to a wall, and drop into a lunge with the outside leg in back. Keep the torso upright & the pelvis neutral. You should feel this stretch in the front of the back thigh, and hamstrings. Reach the outside arm up towards the ceiling. This should be felt in your side. Then do a side bend towards the wall.  To further intensify the stretch, look over your inside shoulder Hold. Repeat on other side (you should turn around).

Calf Stretch Combo – Place foot on a solid object or wall. Bend the front leg at the knee towards the wall with your weight forward. (left)  You should feel the stretch strongly on the calf & Achilles tendon. When you are ready, straighten the front leg & adjust the rear leg further back, if necessary to feel the stretch along the back of both legs (right). Bend at the hips towards the wall. You will feel this in the back of both legs.

Chest Stretch In A Doorway – hold the doorframe with both arms at chest level. Step into the doorway until you feel a stretch in the chest & shoulders.

Lat (Side) Stretch In A Doorway – Drop one arm & extend the other up along the frame. Step into the doorway and turn the near shoulder into the room to feel the stretch along the side of the torso. Repeat on the other side.

Inner thigh stretch. (right figure) Take a wide stance, and shift the weight towards one side. Keep knee in alignment with the toes on that foot. Repeat on the other side.

Back Stretch - (Standing Cat & Camel).  Hold onto a doorknob, table or counter. Bow towards the doorknob, keeping back straight. From this position, slowly round your back & pull your hips back away from the door. Reverse the process & let your belly button fall towards 
the ground, extending your back 
& lifting your head. Repeat the process 3-5 times. 

Due to the length of this post, I will include some healthy diet swaps in the post immediately following this one.

©Feb, 2014 Fitness Spark Personal Training

No comments:

Post a Comment