Stretching the point

Today, we will look at some simple stretching techniques that will enable you to maintain or improve flexibility. Stretches may be held from 10 to 90 seconds or sometimes longer.
Muscles are best stretched when they are warm, after exercise or a hot bath for example. Hold each stretch at the point of tension and not discomfort. Breathe normally, in through nose out through mouth, throughout the stretch. Come off a stretch gradually, imagine your muscle to be an elastic band - you know what can happen if you stretch an elastic band and let go quickly!

And so to the stretches...

Calf

• Stand with feet hip width apart
• Take a big step back with left leg - maintain width of stance
• Bend right leg and ensure your knee does not go past your toes
• Place hands on right leg for support
• Press heel of left foot in to the floor
• Keep body aligned - head, hips, heels
• Toes of both feet face forward
• Repeat with right leg

Hamstring (back of upper leg)

• Stand with feet hip width apart
• Bend right knee, keep foot slightly turned out, and place hands on thigh for support
• Extend left leg in front of body but do not lock knee
• Left foot should be flat on floor - raising your foot to come up on heel will place stretch into calf as well
• Sit back to feel stretch
• Repeat with right leg

Quadriceps group (front of upper leg)

• Stand with feet together - knees not locked
• Hold something solid for support as you will be standing on one leg
• Flex (bend) left knee and bring foot towards buttocks
• Hold foot in place with left hand - do not pull foot with hand
• Look forward and try to keep knees together
• Repeat with right leg

Chest

• Stand with feet hip width apart
• Maintain an upright posture
• Place hands/palms on lower back
• Pull elbows behind body to retract (close) the shoulder blades

Mid-back

• Stand with feet hip width apart
• Maintain an upright posture
• Extend arms in front of body at shoulder height - do not lock hands together
• Protract (open) the shoulder blades
• Additionally, you can lower your head to stretch neck muscles

Shoulders

• Stand with feet hip width apart
• Maintain an upright posture
• Bring left arm across body at shoulder height
• Place right hand on left triceps to hold stretch
• Keep shoulders down
• Repeat with right shoulder

Triceps

• Stand with feet hip width apart
• Maintain an upright posture
• Raise left arm and drop hand behind head
• Keep left elbow pointing to the ceiling
• Hold stretch by placing right hand on back of left triceps
• Repeat with right triceps

If you can put aside some time each day to carry out a stretching routine then, over time, you should see and feel improvements in flexibility.