GIRLFIT STRETCH ZONE GET LONG AND LEAN!

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1 GIRLFIT STRETCH ZONE GET LONG AND LEAN!

2 Neck Stretches Lateral Neck Flexion Great stretch for people who suffer from tight, aching muscles in the upper back and neck Look straight forward and do not let the chin drop down Move your ear towards the shoulder Don t let your shoulder lift up Hold for seconds Muscles stretched Trapezius, Scalenes, Levator Scapula

3 Forward Neck Flexion Performing this stretch on a regular basis can help ease muscular aches and pains in the neck and upper back Start facing straight forward and with your arms in front of you Keep your elbows straight and clasp your hands together to stop the shoulders from elevating Bring your chin down to meet your chest Muscles stretched Trapezius and Splenius

4 Shoulder and Chest Stretches Anterior Shoulder and Chest Stretch Stretching the front part of the shoulder and chest muscles this stretch can help improve your posture Stand upright with your back straight Clasp your hands behind your back Slowly lift your hands away from your back and up towards the ceiling Hold seconds Muscles stretched Anterior Deltoid Pectoralis Minor

5 Posterior Shoulder Stretch For the back of the shoulder and can be effective in rotator cuff injuries and when muscles of the upper back and neck are tight Stand upright and cross one arm across your body Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder Hold seconds Muscles stretched - Posterior Deltoid, Supraspinatus, Infraspinatus, Rhomboids

6 Chest Stretch Stretching the chest muscles can be beneficial in improving the posture of the upper back and shoulder girdle Stand tall Bring both arms up and have a 90 degree angle at the elbow Squeeze between your shoulder blades Hold for sec

7 Arm Stretches Tricep Stretch Hand Down Spine Place your hand on your upper back with the elbow bend towards the ceiling Use your other hand to pull the elbow towards your head Hold for sec Muscles stretched Triceps, Brachii

8 Biceps Stretch One Stand tall and place your hand out horizontally to the side Place your thumps up and then turn then down and push away Hold seconds

9 Stretch Two Great stretch for your radialis Hold one arm out to the front Use the other hand to bend the wrist and point the fingers towards the floor, applying gentle pressure Hold for seconds

10 Stretch Three Bicep Wall Stretch Place the palm, inner elbow and shoulder of one arm against the wall Keeping the arm in contact with the wall, exhale and slowly turn your body around to feel the stretch in your biceps and pectoral muscles Hold for seconds Muscles stretched Biceps, Carpi Radialis

11 Hip and Groin Stretches Firefly Stretch This stretch is great for your groin and buttocks Lay on your stomach and lengthen one leg to the back and bend the opposite knee Take your arms to the side and let your knee drop to the outside of your arm Hold for seconds Muscles stretched Gluteus Maximus and Outer Hip

12 Hip Opener Stretch Stand tall and place your heel to your groin Gently push your knee away to feel the stretch through your hip and groin area Hold for seconds

13 Groin Stretch Stand with your feet wide apart and knee straight Bend the right knee to the side and lean to the right Hold for seconds

14 Groin Stretch 2 Sit down and place your right leg across your left knee Push your palms into the ground facing your hands forward Lean your body towards your knee Hold for seconds Muscles stretched - Adductors and Gracilis

15 Standing Outer Hip Stretch A great stretch for reducing tightness in the Iliotibial band-muscle running down the outside of the thigh Stand with the leg to be stretched behind the other Lean over to the non-stretching side Push the hip you wish to stretch out to the other side Hold for seconds Muscles stretched - ITB Band

16 Back and Abdominals Back and Outer Hip Stretch Straighten your legs and lengthen your body. Lay on the floor on your back Bring your leg into a right angle and using the opposite hand gently pull your knee across your body. Extend your other arm out keeping your shoulders on the ground. Turn your head away from your bent knee Repeat on other side Hold for seconds Muscles stretched - Gluteus Medius and Minimus

17 Bow Pose The bow pose increases the strength and flexibility of the spine. It also stretches the chest, abdomen, and quadriceps. Lie on your stomach Reach the hands back and take hold of the ankles Inhale, draw the torso and legs up off the floor simultaneously If you can, bring the thighs to rest on the floor Hold for seconds

18 Abdominal Stretch Lay on the floor on your stomach Place your hands on the floor at shoulder level Lift your upper body away from the floor, straightening your arms Keep your hips flat on the floor Hold for seconds

19 Upper Back Stretch Stand upright with your arms above your head Reach as far as possible Hold for seconds Muscles stretched - Latissimus Dorsi

20 Child s Pose Stretch With your knees shoulder width apart, slide your buttocks back on to your heels and extend your arms in front, lowering your forehead towards the ground Hold for seconds

21 Thigh Stretches Quadricep Stretch Balance or use a stable object for support. Stand upright and grasp your foot with your left hand behind you. Gently pull your foot towards your buttocks until you feel a gentle stretch down the front of your leg Hold for seconds Muscles stretched - Quadriceps

22 Hamstring Stand tall with one leg straight and the other bent Lift your buttocks and sink into the stretch Option: to lift your sole of you foot of the ground Hold for seconds

23 Lower Leg Stretches Calf Stretch Stand with on leg far in front of the other and lean forwards against the wall Keep the back heel flat on the floor Bend the front leg to lean forwards and keep the back leg straight Hold for seconds Muscles stretched - Gastrocnemius

24 REALLY TRY TO TAKE SOME TIME OUT OF YOUR DAY TO STRETCH.

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