Stretch

Welcome to the stretching portion of your workout program. These are just a few stretches you should be doing everday after you workout. When you do these stretches, never bounce. Instead stretch only as far as you can go and hold that position. NECK STRETCH HAMSTRING STRETCH QUAD STRETCH CHEST STRETCH & BICEPS STRETCH STANDING TRICEPS STRETCH BACK STRETCH HIP AND GLUTES STRETCH _____________________YOUR ROUTINE______________________ Neck Stretch Sit or stand with shoulders relaxed, back straight. Bring your left ear down toward your left shoulder and hold. Roll your head down toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner. Hamstring Stretch Stand tall with back straight, abs engaged, shoulders down, and feet hip-width apart. Bring your left legforward, heel down, toes up and leg straight. Keeping back straight and abs engaged, bend the right knee as if sitting back, while supporting yourself with both hands on your thighs. Repeat on opposite side. Quad Stretch Stand tall, holding on to a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). Repeat on opposite side. Chest and Biceps Stretch Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten you arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears. Standing Triceps Stretch Stand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm. Back Stretch Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral). Engage your abdominals as if pulling your naval toward your spine and round your back toward the ceiling. Allow the head and neck to fall naturally between the arms. Hip and Glutes Stretch Lie on your back with your legs extended and your back straight. Keep your hips level and your lower back down on the floor. Bend your left knee, placing left foot flat on the floor (not pictured). Cross your right ankle at your left knee. Grab the back of your left thigh and hug your legs toward your chest. Place your right elbow on the inner portion of your right knee and push it slightly to the side. Repeat on opposite side.