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Start
Possition
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Action
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Region Stretched
Neck
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Sit on a chair or stand. Place the fingers of one hand on the
opposite shoulder.
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Gently push the down on the upper ribs with the hand and let
the head tilt sideways, ear to shoulder. Roll the head backwards
slowly until the stretch is felt. Hold. Repeat for both
sides.
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Region Stretched Back of
arm
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Stand or sit with a neutral back. Raise the arm to be stretched
and allow the forearm to drop behind the head.
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Grasp the elbow with the other hand and slowly pull
horizontally until the stretch is felt at the shoulder and back of
the arm. Keep the bent arm relaxed throughout. Hold. Repeat for
both arms.
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Region Stretched Back of
shoulder
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Stand or sit. Fold one arm over the chest, keeping the shoulder
low. Bend the other arm over the elbow of the
first.
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Draw the straight arm around the body by pulling back towards
the body with the bent arm. Feel the stretch in the shoulder of the
straight arm. Hold. Repeat for both arms.
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Region Stretched Shoulder
blade
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Sit on the floor with one leg straight and the other leg
crossed over it. Placing one arm straight behind the body for
support, rest the other arm on the outside of the raised
knee.
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Sitting up, turn the body from the lower back towards the
outstretched arm whilst pushing back on the bent knee with the bent
elbow. Try to hold the knee still. Feel the stretch in the shoulder
and slightly down the side of the bent arm. Hold. Repeat for both
arms.
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Region Stretched Top of
wrist
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Hold the forearm horizontally (ideally supported on a table
with the hand over the edge) with the palm facing down and the
wrist limp.
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Using the other hand, gently press on the back of the hand
until a slight stretch is felt in the back of the wrist. Hold.
Repeat for both hands.
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Region Stretched Lower
wrist
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Hold the forearm horizontally in front of the body with the
palm facing down. Using the other hand, hold the straight fingers
of the hand to be stretched.
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Gently pull back on the wrist until a slight stretch is felt on
the underside of the forearm. Keep the elbow straight. Hold. Repeat
for both arms.
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Region Stretched Upper back and
neck
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Sit with a straight back and feet flat on the
floor.
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Bring the chin towards the chest then allow the upper body to
sag forwards from the top. Use the neck muscles to hold the chin
into the chest. Reach down with the arms to stretch the shoulders.
Hold. Remain seated squarely throughout.
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Region Stretched Lower
back
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Lie on the back. Raise one thigh to form a right angle with the
ground and bend the knee to make the shin
horizontal.
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Keeping both shoulders flat on the floor, fold the bent knee
over the straight leg. With the arm from the same side, reach out
and look in the same direction. Use the other arm to push the bent
knee towards the floor until the stretch is felt in the lower back
and buttock. Hold. Repeat for both sides.
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Region Stretched
Buttocks
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Sit on the floor with one leg straight and the other leg
crossed over it.
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With the arm opposite to the bent leg, draw the bent leg around
the body and towards the opposite shoulder. Feel the stretch in the
buttock. Hold. Repeat for both sides.
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Region Stretched Front of
thigh
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Lie face down.
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Bend one knee and clasp its ankle. Keeping the pelvis pressed
into the floor, gently pull the heel towards your buttocks. Feel
the stretch on the front of your thighs. Hold. Repeat for both
legs.
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Region Stretched Front of
hip
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Kneel on one leg with the other bent slightly (about
45å¡ from straight) in front of the body. Use a cushion
under the knee to avoid discomfort. Rotate the rear heel outwards
slightly to allow the foot to lie flat.
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Tighten the abdominal muscles and keep the spine in neutral
while pushing the hip forwards until a stretch is felt at the front
and top of the thigh. Lean back slightly if an increased stretch is
desired. Hold. Repeat for both legs.
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Region Stretched Front of thigh
and hip
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Lie on one side with both legs bent slightly. Take hold of the
ankle of the upper leg.
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Keeping the hips pushed forwards, gently draw the foot towards
the buttock at the same time as pushing the knee back. Feel the
stretch in the front of the thigh. Hold. Repeat for both
legs.
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Region Stretched
Buttocks
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Lie on the back and bend both knees. Cross the ankle of the leg
to be stretched over the other knee. Clasp the hands behind the
thigh as shown. Ensure the back is in a neutral
position.
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Pull the thigh towards the stomach to generate a stretch in the
buttock of the leg that is crossed. Hold. Repeat for both
legs.
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Region Stretched Back of
thigh
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Rest the heel of one bent leg on a support that is between
mid-shins and waist-high. Keep the supporting leg straight. Rest
the hands on the knee of the bent leg.
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Keeping the supporting leg straight and the back in a neutral
position, lean forwards slightly then begin to push the heel of the
raised leg away until a stretch is felt in the back of the thigh.
Hold. Repeat for both legs.
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Region Stretched
Calves
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Stand in a walking position with the leg to be stretched
straight behind you and the other leg bent in front of you. Lean
against a support.
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Using the upper body to press the rear leg down and back into
the ground whilst keeping the rear leg straight, push the pelvis
forwards and down. Feel the stretch in the calf of the straight
leg. Hold. Repeat for both legs.
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Region Stretched
Calves
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Stand in a walking position with the leg to be stretched behind
you. Hold onto a support.
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Keeping the rear heel on the ground, bend the rear knee to let
the body drop and stretch the calf without lifting the heel off the
floor. Hold. Repeat for both legs
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