Fitness

Rotations

January 25, 2013 Fitness
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How to properly perform this stretch: Lay on your back, with your legs extended. Extend the arms straight out to your sides at shoulder level, palms facing up. Contract your abdominals to create a slight pelvic tilt, and press your lower back into the mat. Continue to hold this pelvic tilt throughout the movement to […]

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Glute Med. Stretch:

January 25, 2013 Fitness
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 How to stretch you Gluteus Medius: Start sitting. Bend the left leg as if you were going to sit cross legged. Cross right foot over the left thigh. Pull the right knee into the chest, and up towards the left shoulder Twist your upper body slightly, to help bring the left shoulder towards the right […]

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Tricep Stretch

January 25, 2013 Fitness
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This stretch can be performed sitting or standing. Reach the left arm up, bend at the elbow, and place the left hand on your upper back Use your right hand to pull the left elbow towards the center of your body and slightly back. The closer your left hand is to the left shoulder, the […]

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Shoulder Stretch

January 25, 2013 Fitness
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How to properly stretch your shoulder: This stretch can be done sitting or standing. Lift one arm straight out in front, in line with the shoulder. Keeping the arm straight at the elbow, hold onto the forearm with the opposite hand and pull the arm across the body and into the chest. Make sure you […]

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Runner’s Lunge

January 25, 2013 Fitness
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How to do the Runner’s Lunge Stretch: Start on one knee. Step the opposite foot out in front. This should be a big step, keeping the front knee directly above the ankle Contract the abdominals to create a slight pelvic tilt Press the back hip forward, shifting your weight into the heel of the front […]

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Quadricep Stretch

January 25, 2013 Fitness
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 How to stretch your Quads: Stand on one leg. You may wish to hold on to a wall or stationary object to maintain your balance. Hold onto the opposite foot or ankle, and pull the heel towards the glutes. Pull the knee back as you push the hip forward. Contract the abdominals, pull your bellybutton […]

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Piriformis Stretch

January 25, 2013 Fitness
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How to stretch the Piriformis: Lay on your back Bend the left leg and place the foot flat on the floor Cross the right ankle over the left knee, and let the right knee drop out to the side Make sure that you are not crossing the right leg too far over the left knee. […]

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Knee to Chest Stretch

January 25, 2013 Fitness
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How to do the Knee to Chest Stretch: Lay on your back with your legs extended down Press one knee into the floor as you pull the other leg towards the chest Keep the working leg bent, and wrap your hands around the shin If this position is uncomfortable for you, you may hold the […]

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ITB Stretch

January 25, 2013 Fitness
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How to stretch your IT Band: Stand on one leg, keep the leg straight at the knee Cross the other leg in front, so that the outsides of the feet are next to one another Keep the front leg relaxed and bent at the knee Drop the back hip out to the side With the […]

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Hamstring Stretch

January 25, 2013 Fitness
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How to stretch your Hamstrings: Lay on your back with your legs extended Lift one leg up in front of your body until you feel a stretch down the back of the leg Try to keep the knee as straight as possible Keep the knee of the opposite leg pressed into the mat Hold on […]

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