Stretches You Can Do

On this page aresome stretches and excercises that you can do to help your flexibility and strength. FLEXIBILITY AND STRETCHING *IMPORTANT*: Do not bounce or bob while stretching. Instead stretch to the point of slight irritation- hold for 10-15 seconds, then relax. This is called "static" stretching and is the proper, most beneficial way to improve flexibility. A slight irritation is common, but will not cause muscle damage. 1. SPLITS- all 3 ways while sitting on the floor a. right leg forward (hips square) b. left leg forward (hips square) c. middle 2. HAMSTRING STRETCH- Sit with legs straight, toes pointed, back straight, arms stretched up in air(shoulder width). begin to lower your body down to your knees. Objective: Try to lower your stomach down to your thighs while leaving your arms stretched over head- back straight, not rounded! Don't bend knees. 3. BACK STRETCH- Lie on stomach and put hands and arms in push-up position. Straighten arms, raising ONLY the upper body with head back, thighs and part of hips on floor. 4. BACK AND SHOULDER STRETCH- Back bend position. Objective: To keep arms locked and straight, hands shoulder width, legs straight and pushing over shoulders. 5. THIGH AND ANKLE STRETCH- Kneel on floor with knees and toes together and sit on ankles and heels. Objective: Lean backwards as far as possible, keeping knees together. EXCERCISES 1. PUSH UPS(straight body push ups) 1 set of 10(back straight) 2. BENT KNEE SIT UPS(arms folded and on chest) 1 set of 15 3. PULL UPS 1 set of 7 (legs together and straight) 4. HANDSTAND PUSH UPS(against a wall) 1 set of 5 (legs together and back straight) If your forehead touches the floor, your back will arch. For a straight back be sure the TOP of your head touches the floor.