Stretches

STRETCHES , FLEXIBILITY , RANGE of MOTION

 EXECISE , COOLDOWN , then STRETCH

SOME  AFTER EXERCISE COOLDOWN OPTIONS

         SLOW DOWN BY  INCREASING THE TIME BETWEEN  THE MOVEMENTS  BY 1 SECOND UNTIL   15 SECONDS  LAPSE

          2 MINUTE SLOW WALK

STRETCH IMPORTANCE

STRETCHES =  IMPORTANT FOR RETURNING MUSCLE LENGTH TO ITS PRE- ACTIVITY LENGTH  ( IF MUSCLES ARE ALLOWED TO STAY SHORT THEY WILL PULL THE SKELETAL FRAME OUT OF CORRECT ALIGNMENT ,  RESULTING IN   BENT KNEES , BENT FORWARD AT THE HIPS , ROUNDED  SHOULDERS , HUNCHED BACK  =  OUCH )

#    STRETCHES

#     WRIST MUSCLES STRETCH

 

 #    CALF  = STRAIGHT LEGS ,  FEET FLAT ON FLOOR , BODY ABOUT 45* AND  UPPER BODY  LEANING ON KITCHEN SINK

 

#      QUADS  ( upper front leg )

ONE HEEL TO BUTTOCK  WITH KNEES TOGETHER , LEANING AGAINST KITCHEN SINK or  MORE COMFORTABLE = LAY ON YOUR SIDE ON BED

#    HAMS  ( upper back leg )

2  CHAIRS  =  SIT ON ONE CHAIR WITH STRAIGHT   LEGS AND FEET ON OTHER CHAIR

#    UPVC.  PIPE , ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS

            PECS.  STRETCH   ( upper chest muscles )

    32mm Diam.   UPVC  PIPE

(  ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS )

 

 #     UPVC. PIPE FOR FLEXIBILITY  &  RANGE  OF MOTION MOVEMENTS

NOTE:  THE MOVES 1 TO MOVE 5 ARE ONE CONTINOUOUS SLOW SMOOTH MOVEMENT

 

 

 

#     STANDING POSTURE STRETCH =  STAND WITH YOUR BACK TO A WALL  iIN THE  "  HANDS UP  "  POSITION ,  WITH HEELS , BUTTOCKS,  UPPER BACK ,  BACK OF HEAD and  ELBOWS  TOUCHING THE WALL . 

THIS WILL STRETCH TIGHT MUSCLES THAT ARE PULLING THE HEAD FORWARD AND DOWN, and  STRENGTHEN   THE MUSCLES BETWEEN THE SHOULDER BLADES AND THE SPINE

 

 

 

 

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