excellence in practice

Gentle Stretches

An aid to wellbeing and recovery

1. Expand the Chest
- Place your hands on your shoulders and roll your elbows in a backward circle to open your chest.
- Do 3-4 circles

Illustration for  - Image for Expand the Chest

2. Extend your Upper Back
- Clasp your hands behind your behind your back, roll your shoulders back and gently lift your hands up behind.
- Hold and relax

Illustration for Gentle Stretch - Extend your Upper Back

 

3. Stretching Neck and Shoulder
- Stand and put your arms behind your back.
- Grasp one arm using the opposite hand to lower the shoulder.
- Gently bend your neck to the opposite side until you feel a stretch on top of the shoulder.
- Maintain the stretch and relax.
- Repeat to the other side

Illustration for Stretching Neck and Shoulder

4. Stretching Back of Shoulder
- Stand and place your upper arm across your chest and your hand over the opposite shoulder.
- Use your other hand to push your arm in towards you, until you feel a stretch in the back of your shoulder.
- Maintain the position and relax.
- Repeat on the other side.

Illustration for Stretching Back of Shoulder

 

5. Stretching Triceps
- Stand with your chin tucked-in and raise your arm to place your hand behind your head by bending the elbow.
- Place other hand on the elbow of the raised arm.
- Gently pull until stretch is felt in the triceps.
- Maintain the position keeping your chin tucked-in and relax.
- Repeat on the other side

Illustration for Sretching Triceps

6. Stretching Hamstring
- Stand with one foot on a stool, step or kerb in front of you.
- Straighten your leg and stick your buttock out to arch your lower back.
- Lean your body forward until you feel a stretch behind your thigh, keeping your back straight.
- Maintain the position and relax.
- Repeat with other leg


Illustration for Stretching Hamstring

7. Stretching Inner Thighs
- Stand with a wide split stance.
- Lean towards one side creating a straight leg on the opposite side.
- You should feel a stretch along the inside of the leg.
- Maintain the position and relax.
- Repeat to the other side

Illustration for Stretching Inner Thighs

8. Stretching Calf
- Stand and place both hands on a wall, with your feet about half a meter from the wall. -
- Place one leg behind the other and lean your body forward without bending the back knee until you feel a stretch in your back calf.
- Maintain the stretch and relax.
- Repeat on the other side.

Illustration for Stretching Calf

9. Stretching Hip and Buttock
- Stand with feet hip width apart.
- Raise one knee towards chest and with both hands, pull knee up to increase range.
- Keep the back straight and your hip and knee aligned.
- Bring the knee back down slow and controlled.
- Repeat with other leg.

Illustration for Stretching Hip and Buttock

 

10. Stretching Front of Hip
- Stand with your feet staggered and the back knee slightly bent.
- Tilt your tail bone under and lean back a little until a stretch is felt in front of the hip.
- Maintain the position and relax.
- Repeat with the other leg.

YOU CAN HOLD ON TO SOMETHING FOR BALANCE

Illustration for Stretching Front of Hip

11. Stretching Hips and Inner Thighs
- Sitting with your legs extended and supporting yourself on your hands
- Bend your knees towards you while keeping your feet together
- Let your knees fall out to the sides
- You should feel a stretch in the groin region
- Hold and relax

Illustration for Stretching Hips and Inner Thighs

12. Stretching Thighs and Buttocks
- Lie on your back with your knees bent.
- Lift your left knee towards your chest and pull it as far as you can with your hands.
- Lower your leg and repeat with the Right leg

Illustration for Stretching Thighs and Buttocks

13. Stretching Hamstring
- Lie on your back, grab the back of your leg and pull your knee
toward your chest.
- Gently straighten your leg while keeping your knee against your chest until you feel a gentle stretch.
- Maintain the position and relax.repeat with other leg

Variation: Bend opposite knee

Illustration for Stretching Hamstring

 

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