Pectorals. Alternative. behind you.

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1 Trapezius Pectorals Keeping the core engaged and spine straight, interlink your hands out in-front Standing with your feet shoulder width apart, slightly bent at the knees, keeping of the body. Reach out until you can feel the stretch across the upper back. the core engaged and spine straight, place the palms of your hands on your lower back, just above the glutes (fingers pointing down). Try and bring the Keep the core engaged and maintain neutrality in the lower spine. elbows together behind your back. So that you feel a stretch across the chest. Cat stretch for maintenance, on all fours on the floor; arch your back up as Place arms behind your back. Clasp your hands together, extending your arms high as possible. behind you.

2 Tricep Stretch Deltoid stretch With feet shoulder width apart, slightly bent at the knees. Extend one arm up Cross one arm over the body, keeping it straight. Using the opposite arm, place straight and flex it behind the head, placing the hand between the shoulder your hand above or below the elbow joint of the arm being stretched. Pull the blades. Support the arm with the other hand, taking care not to press on the arm being stretched across the body. elbow joint. Bend the arm being stretched at the elbow. The same stretch but rather than supporting with the other hand interlink the hands or pull down with a towel.

3 Hamstrings Quadriceps Lie down on your back with both legs straight. Slowly bring one leg up off the floor, keeping it straight. Place your hand around your hamstrings, calf or use a stretch strap and pull the leg towards you, until a stretch is felt. Keep both hips on the floor and make sure the straight leg on the floor does not turn out to the side. Lying on the floor, face down, place a stretch strap or reach your hand down and take hold of your foot. Pull the foot towards your glutes or range of movement. Keep the knees together and push your hip into the floor to increase the stretch. Keep the core engaged and the spine straight. Standing with one leg just in front of the other, bend the back knee and rest your weight on the bent knee. Tilt the hips forwards as if pushing your glutes up into the air. Lying on your side or standing, pull one foot up to your glutes.

4 Abductors Glutes Sit on the floor, keeping your knees bent and feet together. Place your hands on your ankles and elbows on your thighs just above the knees. Gently apply pressure, pushing down to the floor with the elbows. Keep the spine straight and core engaged throughout. Lay on the floor with your legs straight. Bend one knee with the foot still on the floor. Cross the other leg over the thigh of the bent leg. Grasp the back of the thigh of the bent leg and pull the leg towards the torso until the stretch is felt. Standing with the legs about 2 to 2 ½ times shoulder width apart (maybe more), bend the left knee, keeping your knee and toes aligned, and lean to one side, keeping the right leg straight and foot in contact with the ground. The stretch should be felt in the inner thigh. Sitting upright on the floor, with your legs stretched out in front of you. Bend the left knee and take the left foot across your right thigh, planting it flat on the floor. Place your arms around the left knee and gently draw it across the body, keeping the foot on the floor and your body central.

5 Hip Flexors Gastrocnemius Lunge forward on a padded mat. Have the knee of the back leg on the floor and place a stretch strap around your foot. Staying tall with the knee on the floor in line with the hips and shoulders. Pull the foot up to the glutes or your range of movement. Start on your hands and knees and push up through your arms and shoulders. Keep your feet hip width distance apart. Keep one foot on the ground your legs straight and place the other resting on the calf of the straight leg. Attempt to push the heel of the straight leg to the floor. Facing away from the wall, kneel down on a mat place one foot up on the Stand with one leg far in front of the other. Keep the back heel flat on the floor wall and the other knee on the floor. Now with the other foot, place it so the and bend the front leg, keeping the back leg straight. sole is flat on the floor (thigh parallel to the floor, 90 degree angle at the knee joint). When in this position the upper body should be vertical, knee, hip and shoulders aligned. The idea is to get the back knee (with the foot up on the wall) as close to the wall as possible.

6 Latissimus Dorsi Kneel on the floor. Lean forwards with your arms outstretched as far as possible and hands on the floor. Push your buttocks down towards your feet keeping your hands still to increase the stretch. To increase the stretch even more, walk your hands out to the side as far as feels comfortable. Avoid moving the hips or back whilst doing this. Stand upright with your arms above your head. Reach up as high as possible.

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