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NEWSLETTER
EXERCISE BASICS — STRETCHING
Hamstring Stretch
Muscles stretched: Hamstrings/Calf/Lower Back


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Sit, one leg extended, toes to ceiling, other leg bent inward against opposite thigh.
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Slowly lean forward, until you feel stretch
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Keep chest up, breath out for move forward.
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Hold for up to 30 seconds.
Glute Stretch
Muscles worked: Hips/Glutes/Lower Back/Hamstrings


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Sit, left leg straight, place right foot over left knee.
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Bend the left leg up until it is at 90 degrees, place both hands behind body
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Keep both legs at 90 degrees, lean forward.
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When you feel stretch, hold for 30 seconds.
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Switch sides, repeat.
Hip Flexor Stretch
Muscles worked: Front Hip/Glutes

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Kneel on right knee. Place left foot on floor in front, knee bent.
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Lean forward, stretch right hip toward floor.
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Squeeze butt, to stretch even more.
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Hold for 30 seconds
Knee to Chest Stretch
Muscles Worked: Lower Back/Hips/Hamstrings


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Lie on back, feet on fitball.
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Arms at 90 degrees, palms up.
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Slowly draw knees to your chest, keep lower back pressed into floor.
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Hold 15-20 seconds.
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Rolls leg back out and repeat.
Quad Stretch
Muscles Worked: Quads/Hip Flexors

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Hold something for balance, stand on left foot.
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Bend right leg back until foot is near butt.
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Hold right foot with right hand, pull towards butt.
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Keep back straight, push hips forward and up.
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Hold for 30 seconds.
Cat/Camel Back Stretch
Muscles Worked: Spine/Upper & Lower Back


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On hands and knees, slowly alternate between arching and rounding back.
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Do it slowly and gently, don’t force it.
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One cycle will take three to four seconds.
Chest Stretch
Muscles Worked: Chest/Biceps/Front Shoulders

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Lie on foam roller.
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Slowly extend arms to sides
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Let gravity release chest muscles.
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ALT: Extend arms up for different stretch.
Tricep Stretch
Muscles Worked: Triceps/Lats


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Bend at the elbow to touch the top middle of the back
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Reach over and grasp the bent elbow
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Hold 20 seconds
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Kneel, sit or stand
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Arms extended overhead