Stretching
Stretching Outline
-Neck stretch
-Shoulder stretch
-Back stretch
-Hip flexor stretch
-Groin stretch
-Open stretch
-Hamstring stretch
-Stance stretch
Neck Stretch
Stretch your neck in each of the four directions. Begin by tucking your chin toward your chest. Hold this for 10 seconds. Then tilt your head to the left, and hold again for 10 seconds.
Shoulder Stretch
Extend your arm across your chest. You should feel the stretch in the back of your shoulder/upper arm. Hold this stretch for 10 seconds. Relax, and then reach over the head between the shoulder blades. Hold for 10 seconds. Repeat 3 or 4 times for each shoulder.
Back Stretch
Sit on the floor with your legs crossed. Gently bent your body toward the floor. Try to touch your chin to your legs. Don't bounce!
Hold for 10 seconds, relax and repeat.
Hip Flexor Stretch
The flexor muscle is the top of the hip, running from the lower abdomen to the thigh. Kneel on the floor, keeping your upper body straight, and slowly roll your hip forward. Feel the stretch at the top of your hip and thigh. Hold for 10 seconds, relax and repeat for other leg.
Groin Stretch
Sit on the floor, legs bent so that the soles of your feet are touching. Your knees should be out to the side. Lean forward and apply
gentle pressure to both knees. For a better stretch, lean forward. Hold for 10 seconds, relax and repeat.
Open Stretch
Spread your legs in a V-shape far apart as possible. Bend at the waist and lean toward your left leg. Try to touch the bottom of your foot. Keep your back straight and don't bend your knee. Hold for 10 seconds then relax and stretch to the right leg. Then try leaning forward between your legs. Try to stretch forward so that your chest rests on the ground.
Hamstring Stretch
Lie on your back, lift your leg up and extend it at a 90-degree angle to floor. Move your leg toward your chest. Keep your leg straight and try to touch your knee to your shoulder. When your leg is at full stretch, hold for 10 seconds, relax and repeat for other leg.
Stance Stretch
Position yourself in any of the stances that you've been taught. Then lower your stance until your feel a stretch. Hold for 10 seconds, relax, and repeat with a different stance.
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