Pictures to come…

Glutes: These stretches are the go-to for anyone who has been dead lifting or squatting, and is quite good for lower-back tightness and pain. People can try to get pretty tricky when it comes to the old glute stretch but the easiest way is sitting in a chair (say… your couch!), crossing one leg over the other so the ankle is touching the knee, and leaning forward with a straight back. Don’t forget to hold your tummy in while you’re doing this!

 

Hamstrings: Another good one for the dead lifters, back pain sufferers and people who sit at a desk all day. Lying on your back, chuck a towel around your foot and pull towards you with a straight leg, keeping the other bent. Easy.

 

Quads: Runners and squatters ahoy. Standing, stabilise yourself, hold one ankle as close to your butt as possible, pushing the pelvis foreword slightly. Remember to try keep your knees together. Don’t lean your body foreword either. If you’re having trouble stabilising yourself – you know what to do; hold that tummy in and activate your core!

 

Pecs: This one is for all you desk jockeys and heavy benchers, who can both suffer from neck pain easily. Standing in a doorframe place your forearm against the frame with your upper arms parallel to the floor. Take a short step forward. You should be able to feel this in the front of your chest and/or moving up your arm. Change the angle of the arm to change the angle of the stretch

 

Lats: Face down on the floor with your knees under your chest, arms outstretched, walk your hands sideward’s until you feel a stretch.

Remember

  • Stretch after exercise unless injured, or the night before a training session
  • Hold for 30 seconds or don’t waste your time- that’s singing “happy Birthday” to yourself twice!
  • Your better off doing one or two stretches well then a few poorly

By Jim Combes