start-your-own-girlfit find-your-local-girlfit

Stretch Zone

Get long & Lean

Really try to take some time out of your day to stretch...

Lateral Neck Flexion

image

Great stretch for people who suffer from tight, aching muscles in the upper back and neck.

  • Look straight forward and do not let the chin drop down
  • Move your ear towards the shoulder
  • Don’t let your shoulder lift up
  • Hold for 10-20 seconds
Muscles Stretched

Trapezius, Scalenes, Levator Scapula

Forward Neck Flexion

image

Performing this stretch on a regular basis can help ease muscular aches and pains in the neck and upper back.

  • Start facing straight forward and with your arms in front of you
  • Keep your elbows straight and clasp your hands together to stop the shoulders from elevating
  • Bring your chin down to meet your chest
Muscles Stretched

Trapezius and Splenius

Anterior Shoulder and Chest Stretch

image

Stretching the front part of the shoulder and chest muscles – this stretch can help improve your posture.

  • Stand upright with your back straight
  • Clasp your hands behind your back
  • Slowly lift your hands away from your back and up towards the ceiling
  • Hold 10-20 seconds
Muscles Stretched

Anterior Deltoid, Pectoralis Minor

Posterior Shoulder Stretch

image

For the back of the shoulder and can be effective in rotator cuff injuries and when muscles of the upper back and neck are tight.

  • Stand upright and cross one arm across your body
  • Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder
  • Hold 10-20 seconds
Muscles Stretched

Posterior Deltoid, Supraspinatus, Infraspinatus, Rhomboids

Chest Stretch

image

Stretching the chest muscles can be beneficial in improving the posture of the upper back and shoulder girdle.

  • Stand tall
  • Bring both arms up and have a 90 degree angle at the elbow
  • Squeeze between your shoulder blades
  • Hold for 10-20 sec

Tricep Stretch – Hand Down Spine

image

  • Place your hand on your upper back with the elbow bend towards the ceiling
  • Use your other hand to pull the elbow towards your head
  • Hold for 10-20 sec
Muscles Stretched

Triceps, Brachii

Biceps - Stretch Two

image

Great stretch for your radialis.

  • Hold one arm out to the front
  • Use the other hand to bend the wrist and point the fingers towards the floor, applying gentle pressure
  • Hold for 10-20 seconds

Stretch Three – Bicep Wall Stretch

image

  • Place the palm, inner elbow and shoulder of one arm against the wall
  • Keeping the arm in contact with the wall, exhale and slowly turn your body around to feel the stretch in your biceps and pectoral muscles
  • Hold for 10-20 seconds
Muscles Stretched

Biceps, Carpi Radialis

Firefly Stretch

image

This stretch is great for your groin and buttocks.

  • Lay on your stomach and lengthen one leg to the back and bend the opposite knee
  • Take your arms to the side and let your knee drop to the outside of your arm
  • Hold for 10-20 seconds
Muscles Stretched

Gluteus Maximus and Outer Hip

Hip Opener Stretch

image

  • Stand tall and place your heel to your groin
  • Gently push your knee away to feel the stretch through your hip and groin area
  • Hold for 10-20 seconds

Groin Stretch

image

  • Stand with your feet wide apart and knee straight
  • Bend the right knee to the side and lean to the right
  • Hold for 10 -20 seconds

Groin Stretch 2

image

  • Sit down and place your right leg across your left knee
  • Push your palms into the ground facing your hands forward
  • Lean your body towards your knee
  • Hold for 10-20 seconds
Muscles Stretched

Adductors and Gracilis

Standing Outer Hip Stretch

image

A great stretch for reducing tightness in the Iliotibial band-muscle running down the outside of the thigh.

  • Stand with the leg to be stretched behind the other
  • Lean over to the non-stretching side
  • Push the hip you wish to stretch out to the other side
  • Hold for 10-20 seconds
Muscles Stretched

ITB Band

Back and Outer Hip Stretch

image

  • Straighten your legs and lengthen your body.
  • Lay on the floor on your back
  • Bring your leg into a right angle and using the opposite hand gently pull your knee across your body.
  • Extend your other arm out keeping your shoulders on the ground.
  • Turn your head away from your bent knee
  • Repeat on other side
  • Hold for 10 -20 seconds
Muscles Stretched

Gluteus Medius and Minimus

Bow Pose

image

The bow pose increases the strength and flexibility of the spine. It also stretches the chest, abdomen, and quadriceps.

  • Lie on your stomach
  • Reach the hands back and take hold of the ankles
  • Inhale, draw the torso and legs up off the floor simultaneously
  • If you can, bring the thighs to rest on the floor
  • Hold for 10-20 seconds

Abdominal Stretch

image

  • Lay on the floor on your stomach
  • Place your hands on the floor at shoulder level
  • Lift your upper body away from the floor, straightening your arms
  • Keep your hips flat on the floor
  • Hold for 10-20 seconds

Upper Back Stretch

image

  • Stand upright with your arms above your head
  • Reach as far as possible
  • Hold for 10-20 seconds
Muscles Stretched

Latissimus Dorsi

Child’s Pose Stretch

image

  • With your knees shoulder width apart, slide your buttocks back on to your heels and extend your arms in front, lowering your forehead towards the ground
  • Hold for 10-20 seconds

Quadricep Stretch

image

Balance or use a stable object for support.

  • Stand upright and grasp your foot with your left hand behind you. Gently pull your foot towards your buttocks until you feel a gentle stretch down the front of your leg
  • Hold for 10-20 seconds
Muscles Stretched

Quadriceps

Hamstring

image

  • Stand tall with one leg straight and the other bent
  • Lift your buttocks and sink into the stretch
  • Option: to lift your sole of you foot of the ground
  • Hold for 10-20 seconds

Calf Stretch

image

  • Stand with one leg far in front of the other and lean forwards against the wall
  • Keep the back heel flat on the floor
  • Bend the front leg to lean forwards and keep the back leg straight
  • Hold for 10-20 seconds
Muscles Stretched

Gastrocnemius