Welcome to Quick FIT Flexibility.
This compilation of flexibility exercises targets all the major muscle groups.
Stretching should form a fundamental part of any exercise program and not just as part of the warm up...
Here are some general guidelines to bear in mind when following a flexibility program...
You should be thoroughly warmed up before performing these exercises
Stretch to just before the point of discomfort
The feeling of tightness should diminish as you hold the stretch
Breath out into the stretch. Avoid breath holding
Hold each stretch for 10-30 seconds
If tightness intensifies or you feel pain stop the stretch
Shake out limbs between stretches
Complete 2-3 stretches before moving onto the next exercise
Upper Body Flexibility Exercises
Stretch #1 Shoulder & Chest
This can be performed kneeling or standing. Clasp hands behind back and straighten arms.
Raise hands as high as possible and bend forward from the waist and hold.
Stretch #2 Arm Across Chest
Place one arm straight across chest.
Place hand on elbow and pull arm towards chest and hold. Repeat with other arm.
Stretch #3 Triceps Stretch
Place one hand behind back with elbow in air.
Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.
Lower Body Flexibility Exercises
Stretch #4 Glute Stretch
Sitting on floor with right leg bent, place right foot over left leg.
Place left arm over right leg so elbow can be used to push right knee. Hold and repeat for other side.
Stretch #5 Adductor Stretch
Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends.
Reach towards extended foot and hold. Repeat for other side.
Stretch #6 Single Leg Hamstring
Place leg out straight and bend the other so your foot is flat into your thigh.
Bend forward from the waist keeping your back flat. Hold and repeat with the other leg.
Stretch #7 Standing Quadriceps
Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out.
Your thigh should be perpendicular to the ground. Hold and repeat with the other leg.
Stretch #8 Standing Calf
Place feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor.
Push against a wall to increase the stretch. Hold and repeat with other leg.