Beginners stretching Guide

-





























    
Follow these tips when completing your stretches:

  • Stretch until a mild tension is felt, then hold.
  • All stretches should be held for up 30-60 seconds unless otherwise stated
  • Avoid stretches to the point where numbness or a tingling sensation is felt
  • Focus on the stretch and avoid any distractions.
  • Try to relax the muscles throughout the passive movement of the stretch, as this will help to alleviate any unnecessary tension within the muscle.
  • Do not hold your breath, breathing freely helps you relax and get the best stretch.

Trunk Stretches

Spinal Twist 

Spinal Twist stretch
Area Stretched: lower back
Description:
  1. Lay flat on your back 
  2. Lift one leg up and across the body, bringing the knee up to the level of the hips.
  3. Keep your shoulders flat on the ground and the other leg straight.
  4. Hold stretch for 30 seconds. Repeat on other side.

   Back Cat Stretch


Muscles Stretched: erector spinae, external oblique
Description
  1. Adopt a position on your hands and knees, with your back flat. Point your fingers forward and your toes behind.
  2. Drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back.
  3. Relax, then repeat several times.

Double Knee to Chest Stretch 

Muscles Stretched: lower back, hamstrings, glutes
Description
  1. Lie on your back.
  2. Lift both knees to your chest.
  3. Wrap your arms around your legs just below your knees, and pull them to your chest.
  4. Hold the stretch.
  5. Repeat for the other side.





Hip Stretches


Forward Lunge Stretch
Muscles Stretched: Hips, groin and thighs (hip flexors).








Hip Sitting Stretch

Muscles Stretched: piriformis
Description
  1. Lie on a comfortable surface
  2. With one leg straight, bend your other knee and place the ankle on the opposite side of the straight leg.
  3. Grab the knee and pull it across your body.
  4. Hold the stretch.
  5. Repeat for the other side.

Hamstring Stretch - sitting

Muscles Stretched - Hamstrings
Description
  1. Sit on the floor with the leg to be stretched extended, and the other leg bent with the foot towards your body.
  2. Reach out with your hands, lean your upper body forward, and bring your chest towards your thigh.
  3. Make sure you don't round the upper back, and your lower back should be slightly curved.
  4. Get to the point of a mild stretch and hold.
  5. Repeat for each leg
Quadriceps Stretch - side lying




Muscles Stretched: Quadriceps
Description
  1. Lie on your side with the lower arm extended and head resting on it. Your thighs should be side by side.
  2. Contract the abdominals to stabilize the pelvis
  3. Bring the uppermost ankle back towards the buttocks.
  4. Reach back with the free hand and grab hold of your ankle (keeping the leg parallel to the ground).
  5. Press your hip forward and slightly extend the hip.
  6. Get to the point of a mild stretch and hold.
  7. Repeat for each leg

Neck Stretches

Neck Side Stretchside of neck stretch exercise
Muscles Stretched: Trapezius
Description
  1. Stand or sit in a comfortable position.
  2. Gently tilt the head to the side, creating a stretch in the opposite side of the neck.
  3. Repeat on the other side.

Front & Back Neck Stretch
Neck Stretch forwards and back
Muscles Stretched: front and back of neck
Description
  1. Stand or sit comfortably
  2. Gently tilt the head to the forward, creating a stretch in the back of the neck.
  3. Gently tilt the head back, creating a stretch in the front of the neck.

Description
  1. Position yourself with one leg forward and resting on the knee of the back leg
  2. Be sure that the front ankle is directly under the knee and that the trailing leg is straight out behind you.
  3. You may use your hands on the ground to steady the body
  4. Gently lower the hips downward & forwards and hold that position.

Comments

Post a Comment

Popular posts from this blog

How to Stay Active When the Weather is Bad

-
Image
When the weather turns cold and wet, it’s easy to skip your usual exercise routine. However, staying active is important for your health and can help reduce stress. Here are some simple ways to keep moving, even when the weather isn’t great. 1. Try Indoor Workouts:  If it's freezing rain, bring your workout indoors. You can follow workout videos online, do yoga, or try simple exercises like push-ups, sit-ups, and jumping jacks at home. 2. Walk Indoors: If you can't walk outside, try walking in larger stores or other indoor spaces. Even just pacing during phone calls in your house can add up! 3. Make it Social: Invite family or friends to join you in your workout. Play an active video game, have a dance party, or go bowling to keep it fun. It can also help the conversation keep moving when you are suddenly hanging out with that cousin you have nothing in common with! 4. Set a Schedule: Make a plan and stick to it. Set aside time each day for some physical activity, even if it
Read more

Saving Money in November

-
Image
  November is a great time to start saving money, especially with the holidays around the corner. Here are some simple tips to help you stretch your budget this month. 1. Plan Your Meals: With cooler weather, it’s a great time to cook at home. Plan your meals around what’s on sale, and use seasonal produce like sweet potatoes, squash, and apples, which are often cheaper. Cooking at home not only saves money but also lets you make healthier choices. 2. Host Wisely: When hosting a gathering, spread out the effort and cost by encouraging friends to bring something. Even simple contributions, like bringing a drink to share can help. This can also help ensure that picky eaters have at least one thing they are comfortable with. 3. Shop Sales Smartly: Black Friday and Cyber Monday offer big discounts, but don’t buy things just because they’re on sale. Make a list of what you need, set a budget, and stick to it. Look for deals on items you were already planning to buy. 4. DIY Gifts: The ho
Read more

November Recipe Inspiration: Roasted Root Vegetables

-
Image
  Ingredients 1  large   carrot 1  medium   parsnip, peeled 1  medium   beet, peeled 1   medium   red onion 1   medium   sweet potato 3   tablespoons   extra-virgin olive oil 1 ½   tablespoons   apple cider vinegar or balsamic vinegar 1   tablespoon   fresh herbs, such as thyme, rosemary or sage (or 3/4 tsp dried) ½   teaspoon   kosher salt ½   teaspoon   ground pepper Directions Preheat to 425 degrees F and prepare a rimmed baking sheet or 9x13 baking dish. Cut veggies (or substitutes of your choice) into approximately 1/2-inch-thick chunks, onions can be a bit larger.  Toss the with oil, vinegar, herbs, salt and pepper in a large bowl until well coated. Spreading into a single layer on a baking sheet or pan. Roast the vegetables, rotating the baking sheets top to bottom halfway through, until fork-tender, 30 to 45 minutes. Enjoy!!!
Read more

The Value of a Simple Morning and Evening Routine

-
Image
  Having a simple morning and evening routine can make a big difference in your life. Routines help you start and end your day in a positive way or a negative way. Intentionally setting a routine that utilizes "autopilot" in a good way sets you up for success without having to consciously choose optimally each time. When starting out, keeping your routine simple can help make it realistic. Below is a sample jumping off point, but no one routine works for everyone. After reading, take a moment to think about what would be helpful for you. Morning Routine: Wake up at your preferred time : Get up with enough time to prepare for the day, but not so early that it prevents getting good sleep.  Stretch or exercise : A few minutes of stretching or light exercise wakes up your body and mind.  Eat a healthy breakfast : A good breakfast gives you energy and helps you focus. It doesn't need to be elaborate, it just needs to be a healthy option that works with
Read more

How to Build a Low Cost Home Gym

-
Image
So many of us wish we could get more use out of our gym memberships, but with hectic lives and unpredictable schedules, it's not always so easy. If you find it too hard to get out of your house every day for a workout, why not bring the gym to you? Creating a gym in your home can save time and money -- there's no need to own the same heavy, expensive equipment found at a standard gym. You may be surprised at how easy it is to tailor a home gym to fit you personal needs. All you need are a few tangible pieces and a motivational vibe! Below are five necessities to start building your home gym. Atmosphere: Think about what you like most about the gym and figure out how to bring some of that atmosphere to your own space. If natural light is a must have for you, find a space upstairs with great windows to create the look you want. If you like to watch TV while you sweat, set up your gym in a room that has screen access. Need a little visual motivation? Try something simple like
Read more

Turn Your Food Scraps into a Hearty Broth

-
Image
Making broth from food scraps is an easy and sustainable way to reduce waste while creating a flavorful base for soups, stews, or sauces. Here's a step-by-step guide to turn kitchen leftovers into a delicious broth. Ingredients Vegetable scraps: Carrot peels, onion skins, celery leaves, garlic ends, herb stems, etc. Avoid bitter scraps like broccoli or cabbage. Meat scraps (optional): Chicken bones, beef bones, or leftover meat trimmings. Water: Enough to cover your scraps. Seasonings: Salt, pepper, bay leaves, thyme, or parsley. Equipment A large pot or slow cooker Strainer or cheesecloth Storage containers for freezing or refrigerating Instructions Collect your scraps: Save vegetable peels, bones, and her stems over time. Store them in a bag or container in the freezer until you're ready to make broth. Prepare your ingredients: Take out your scraps from the freezer and rinse them if necessary. If using bones, roast them in the over for added flavor (optional). Simmer the br
Read more

The "Unhealthy" Fruit

-
Image
We all know that a healthy diet consists of plenty of fruits and vegetables. You may not be aware, however, that choosing just any "fruit" may not be the best way to meet your fruit quota for the day. Below is a list of foods that you may want to limit or avoid: Fruity, sweet cereals. Fruity, colorful cereals that leave your milk pink, orange or blue are definitely void of nutrition. But what about the cereals that contain dried fruit? Sure, they may taste good, but most are also filled with added sugars and unneeded calories - even if they supposedly have real fruit flavors. Begin weaning yourself from the "fruity" cereals by chopping some real, fresh fruit into a bowl of healthy, non sugar-containing, cereal. Fruity Desserts. Strawberry ice cream. Raspberry cheesecake. Cherry Pie. Yum! We know they have fruit in the name, but it doesn't mean they're healthy for us. Opt for healthy fruit-based desserts such as fruit parfaits and fruit sorbet. If you mu
Read more