Stretch

 

Summary: Flexibility is the foundation for a healthy body for youth, adults, and elderly populations. Treat your muscles the way they need to be treated with this quick, effective stretching routine.

Time: 9 Mins.

Intensity: 2/10

 

 

Quad Stretch w/ Twist (30 Secs One Leg)

Lie with the active leg on the ground. Grab the band with the active side hand and bend your active leg knee. Bring the active hand up behind the head.

Pull the hands up to full extension above the head. Reach with the off arm and try to get both shoulder blades to rest on the floor.

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Middle Hamstring Stretch (30 Secs One Leg)

Lying on the back with the legs extended out in front. Grab the middle of the band with both hands. Keep both legs rigid for the entire movement.

Bring the hands straight up towards the active leg side shoulder as far as possible, ensuring that the down leg remains in the starting position and the active leg stays rigid.

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Outer Hip Stretch (30 Secs One Leg)

Lie on the floor with the legs extended and arms making a "T" formation. Grab the the band with the opposite side hand.

Bring the active leg perpendicular to the floor. Keep the both legs rigid.

Pull the leg across the body and down towards the opposite side hand. Keep the shoulder blades pressed to the floor.

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Groin Stretch (30 Secs One Leg)

 Lie on the floor with the legs extended and arms making a "T" formation. Grab the the band with the opposite side hand.

Bring the active leg perpendicular to the floor. Keep the both legs rigid.

Pull the leg out and down towards the same-side hand. Keep the shoulder blades pressed to the floor.

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REST: None

REPEAT WITH OPPOSITE LEG


 

Pec Stretch - Double Arm (30 Secs)

Start by resting arms at the sides. Hold the band behind the back. Keep arms straight the entire movement.

Raise the arms into a "T" position so they are parallel to the floor. Keeping the traps squeezed, allow the band to pull the hands together.

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Rear Deltoid Stretch (30 Secs Each)

Start by resting arms at the sides. Keep the active arm straight the entire movement. Set the anchor point at shoulder height in front of the body.

The palm on the active hand should remain facing down. Step backwards until arm is pulled away from the body. Dip the chest and slowly shift the hips backwards.

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Scapula Stretch (30 Secs Each)

Start by resting arms at the sides. Hold the band in front of the body. Keep arms straight the entire movement.

Raise the arms in an "I" position so they are parallel to the floor. Keeping the traps squeezed, pull the bands apart into a "T" position.

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Tricep Stretch (30 Secs Each)

Start by resting arms at the sides. Hold the band behind the back. Bend the active arm and bring the hand the neck with the palm facing in.

Bend the down arm and bring the hand to the lower back with the palm facing out. Slowly decrease the distance of the hands while keeping a grip on the band. 

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REST: None

REPEAT