Stretches | |
When performing every stretch try to ensure that the muscles are warm and that you are in the correct position for each stretch. Move into the stretch until the muscle lengthens and sensation mild/moderate discomfort is felt. If the stretch eases off then go a little bit further mind stretch. Hold the stretch for a total of 20-40 seconds. Never stretch quickly or bounce in a stretch. | |
Calf – back of lower leg | - One leg at a time - Put toe/ball of foot on top of a raised surface - Keep heel on the floor - Keep leg straight - Move hips forwards towards raised surface |
Hamstring 1 – back of upper leg | - Standing up put one leg forward keeping the weight on the back leg - Front leg stays straight - “sit down” into the stretch sticking your bum out and leaning forwards form the hips |
Hamstring 2 – back of leg | - Feet over shoulders width apart - Keeping legs very slightly bent - Reach down towards one foot with the opposite hand - Slowly return to an upright position when finished |
Adductors/groin – inner thigh | - Feet over shoulders width apart - Hips move back slightly - Transfer the weight to one leg moving hips closer towards the ground - Keeping one leg straight at all times |
Quad – front of upper leg | - Transfer the weight to one leg and get balanced - Bend one leg up heel towards the bum - Hold with one hand and pull up to assist - Do not lean forward from the hips |
Psoas – front of pelvis | - Take one long stride - Keep shoulders/back upright - Move hips forwards and down towards the ground - (only small movement necessary ) |
Gluets/Piriformis – backside | - Sit down on chair - Position one ankle on one knee - Slowly lean forwards from the hips brining the shoulders towards the floor |
QL/ES – lower back | - Sit down on chair - Legs slightly wider than shoulders width apart - Leaning forward from the hips - Slowly pull on the chair legs if necessary - Return to upright slowly |
Traps/Rhomboids/Posterior Dealt - middle back | - Sit down on chair - Overlap (not interlock) hands - Big push forwards bringing hands away from the body rounding the upper back - Head relaxing forward |
Latissimus dorsi/obliques – Side of body | - Find an immovable object - Grip with one hand just over waist height high - Drop shoulders down leaning forward from the hips - Move shoulder back away from the object and out to the side without moving your hips - Ensure your grip is ok throughout the whole stretch |
Pecs/anterior deltoid - Chest and front of shoulder | - Find an immovable object - Position arm behind object with elbow at about shoulder height - Move shoulder of the bent arm forward until the stretch is felt |
Triceps - back of upper arm | - Raise one arm up above head - Bring palm of hand down behind neck - Use opposite arm to assist by pushing elbow allowing hand to move further down until stretch is felt - You can use a wall to assist if you cannot reach your elbow |
Biceps - Front of upper arm | - Find an immovable object - Keeping arm straight position hand side on against object - Rotate torso away from the arm until stretch is felt |
Forearm - lower arm | - Position hands palm down on floor - Sit back until stretch is felt down the front of the arms - Can also be performed on a raised surface such as a desk or bench |
For more help/motivation with your flexibility goals please speak to or email
Daniel Byrne: djb@tonbridge-school.org
Tonbridge School Centre Personal Trainer
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