Like any exercise, it is important that exercises are prescribed to YOU and for YOU. This is particularly important for stretches. However, here is a general whole body stretching program with stretches of musculature and joints we often see restrictions in:
1. Calf (gastrocnemius) stretch
The calf muscles are often a place of complaint or tightness. Tightness in the calf or reduce range of motion in the ankle joint can affect things like walking, running and squatting. This particular stretch targets the gastrocnemius muscle of the calf muscle group which also crosses the knee joint.
To perform this calf stretch:
Place to hands on a wall shoulder width apart at shoulder height.
Take a large step back with the leg you are going to stretch.
With your back leg straight push your heel into the ground until you feel "slight discomfort" in your calf muscle and hold for 20-40seconds.
Please see process below:
2. Seated Hamstring stretch:
Another common place of tightness is the hamstrings, flexible hamstrings or increased range of motion at the hip can reduce the likeliness of low back and hip injuries or pain.
To perform the Seated Hamstring Stretch:
Start by sitting on the edge of a stable chair.
Extend the leg you are about to stretch keeping your knee straight and toes in the air.
Keep your back straight and lean forward until you feel "sight discomfort" in your hamstring or back of your thigh and hold for 20-40seconds.
Please see process below:
3. Hip Flexor stretch:
The hip flexors are often a site of tightness, particularly for those who live sedentary lifestyles or have sedentary occupations. This particular hip flexor stretch sometimes called the "couch stretch" stretches the Rectus Femoris, a muscle that crosses both the knee and hip joint and is shortened when sitting on a couch all day. This is a more advanced stretch and may not be suitable for all fitness levels.
To perform this hip flexor stretch:
Start by adopting a lunge position in front of a chair or other stable surface.
Safely lift your back foot on top of the chair and move back towards the chair so your knee is bent.
Squeeze your buttocks and posteriorly tilt your pelvis by imagining you are lifting your belt to your chin until you feel "slight discomfort" in the front of your hip and centre of your thigh and hold for 20-40 seconds.
Please see process below:
4. Chest stretch:
Restriction in the chest and shoulder joint can be the product of chronic pulmonary conditions like COPD or Asthma as well as living sedentary lifestyles and desk based jobs.
To perform this chest stretch:
Stand a wall or stand in a door way.
Place your hand flat on the wall and straighten your elbow.
Turn your body slowly away from the wall until you feel "slight discomfort" in your chest and hold for 20 - 40 seconds.
Please see process below:
5. Neck stretch:
The final stretch is for the neck, particularly the upper trapezius muscle. This is a common site of tension, which can be a product of stress or desk jobs.
To perform this neck stretch:
Sit on a chair and place on hand on the small of your back with your elbow bent.
Take your opposite hand and place it over your head grabbing the opposite side of your head.
Pull your head slowly towards your opposite shoulder until you feel a slight discomfort on the opposite side of your neck and hold for 20 - 40seconds.
Please see process below:
