Illustrated Stretching Exercises

This is the page where you will find all your illustrated stretching exercises. Each picture will show you how to execute the exercises so that you will be able to perform them correctly to avoid injury. As described on previous pages it is very important to have a proper warm up and stretch before starting your exercise program. This enables to get your muscles warm for the more strenuous activity that you are going to perform.

Also follow these illustrated stretching exercises after the workout as you need to cooldown and have a good stretch so that your muscles are stretched out and elongated again to help to prevent tightness and also injury.

So please bookmark this page so that you will be able to re visit time and again to get your illustrated stretching exercises resources.


Follow the illustrated stretching exercises below to aid your flexibility and to prevent injury.

stretches

Exercise		Manual-Notes (if any)
Single Leg Hamstring Stretch 1. Sit in upright position. Tuck foot near groin with opposite leg straight. 2. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh. 3. Hold for the prescribed time and then repeat with the other leg. 4. Remember to keep the low back straight to isolate stretch in hamstring. Trainer's comments:	Sets Reps Weight/ Resistance
Forearms (standing wrist extension) Stand with your right arm extended straight out. Pull back your fingers with the other hand until you feel a stretch in your forearm. Repeat with other arm. Trainer's comments:	Sets Reps Weight/ Resistance
Forward lunge calf stretch 1. Place your hands on the wall with one foot forward and the other foot back. 2. Keep the heel of the back foot on the ground and lean forward using the wall for support. 3. Lean forward until you feel a stretch in your back calf. 4. Hold for the suggested number of seconds and then repeat with the other foot. Trainer's comments:	Sets Reps Weight/ Resistance
Chest Stand in an upright position and reach back with your arms extended and clasp your hands together. Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest. Trainer's comments:	Sets Reps Weight/ Resistance
Double Leg Knee to Chest Stretch 1. Lie on back and place hands behind knees. 2. Pull both knees in to chest until a comfortable stretch is felt in lowervback. 3. Hold for 20-30 15 seconds. Repeat as prescribed. 4. Remember to keep head relaxed on floor. Trainer's comments:	Sets Reps Weight/ Resistance
Glutes (seated) Sit with left leg across the knee of the opposite leg. Push down on the left knee and lift the right leg up to a bent knee position until a stretch is felt in your hip. Hold for the prescribed number of seconds and repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance
Standing quad stretch 1. Standing with a shoulder width stance and hang onto an object for support. 2. Bring one foot up and grab with your hand. 3. Pull your foot up until you feel a stretch on the front of your thigh. 4. Hold for the prescribed time and repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance
Posterior Capsule Rear Delt Stretch 1. Sit or Stand in upright position. 2. Pull elbow with opposite hand until a stretch is felt in rear of shoulder. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. While pulling elbow, be sure that forearm remains perpendicular to floor (fingers pointing up). Trainer's comments:	Sets Reps Weight/ Resistance
Tricep Stretch 1. Stand or sit in upright position 2. Place hand of arm to be stretched at base of neck. 3. Grasp elbow with opposite hand and pull until a stretch is felt in tricep (in back of arm) 4. Hold for 20-30 seconds. Repeat as prescribed. Trainer's comments:	Sets Reps Weight/ Resistance
Butterfly Stretch 1. Sit in upright position and place heels together. 2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh. 3. Hold of 20-30 seconds. 4. Remember to keep low back straight to emphasize stretch. Trainer's comments:	Sets Reps Weight/ Resistance
Yoga Cat Stretch 1. Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment. 2. Inhale and tip the sitz bones towards the ceiling while drawing the shoulders back and down away from your ears; look up. 3. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine. 4. Repeat for 4 to 6 breaths, moving smoothly between each move. Trainer's comments:	Sets Reps Weight/ Resistance

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