flexibility exercises

7/30/2019 Flexibility Exercises

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Flexibility Exercises

Upper Body Exercises

The following exercises are useful for improving flexibility in the upper body.

Click on the icons below to see video clips for each of the exercises.

PECTORAL STRETCH

Purpose

To stretch pectorals.

Position

Stand erect in doorway with arms raised 45 degrees , elbows bent, and hands grasping doorjambs;

feet in front stride position.

Movement

Press forward on door frame, contracting the arms maximally for three seconds. Relax and shiftweight forward on legs so muscles on front of shoulder joint and chest are stretched; hold.

Repeat with arms raised 90 degrees. Repeat with arms raised 135 degrees.

Note

Useful to prevent or correct round shoulders and sunken chest.

LATERAL TRUNK STRETCHER

Purpose

To stretch arm and trunk muscles.

PositionSit on the floor.

Movement

Stretch left arm over head to right. Bend to right at waist, reaching as far to right as possible withleft arm and as far as possible to the left with right arm; hold. Do not let trunk rotate. Repeat on

opposite side. For less stretch, overhead arm may be bent at elbow.


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Note

This exercise can be done in the standing position but is less effective.

ARM STRETCHER

Purpose

To stretch arm and chest muscles.

Position

Cross arms and turn palms of hands together. Raise

arms overhead behind ears. Extend elbows.

Movement

Stretch as high as possible. Hold.

ARM PRETZEL

Purpose

To stretch lateral rotators of the shoulder.

Position

Stand or sit with elbows flexed at right angles, palms up.

MovementCross right arm over left; grasp right thumb with left hand and pull gently downward, causing

right arm to rotate laterally. Stretch and hold. Reverse arm position and repeat on left arm.


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TWO-HAND ANKLE WRAP

Purpose

To stretch the muscles of the arms, shoulders, back and legs.

Movement

Bend forward and place the arms between knees; bend knees and wrap arms around legs,

attempting to touch fingers in front of ankles. Hold 10 seconds.

WAND STEP-THROUGH

PositionStand; grasp wand with palms down, hands shoulder width apart.

Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand (fromfront to back) into the "hole'' made by the arms and wand. (b) Slide the wand around the back of

the body by bringing the left arm over the head; then slide the wand under the hips and (c) step

over the wand (from back to front) with the left foot, stepping out of the "hole."

Note

Arms finish in a palms-up position. Do not release the wand at any time.


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WRING THE DISHRAG

Position

Partners stand facing each other, holding opposite hands.

Movement

Number one starts with the left leg and number two starts with the right leg. Each lifts the legover the near arm and steps into the middle of the ``hole'' (formed by the arms); turn back to back

while swinging the opposite arms overhead; step out of the hole with the opposite legs and end

facing each other, hands still grasped.

TRUNK MOTIONS

Purpose

To aid one-handed throwing and striking skills (for example, racket sports forehand, backhand,and serve; baseball throw, or discus and shot put); and/or two-handed throwing or striking skills

(for example, batting a softball or executing a golf drive or hammer throw).

PositionAssume a position at the end of the backswing for any skill listed above. Partner grasps hand(s)

and resists movement while the performer turns the trunk away from the partner, making a series

of gentle bouncing movements, attempting to rotate the trunk as if performing the skill. Alternateroles with the partner.

NoteAvoid overstretching by too vigorous bouncing. If no partner is available, use a door frame for

resistance or these sports actions can be practiced using elastic bands or inner tubes (attached to

fixed objects) as resistance.


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ARM & TRUNK MOTIONS

PurposeTo aid one-handed throwing and striking skills (for example, racket sports forehand, backhand,

and serve; baseball throw, or discus and shot put); and/or two-handed throwing or striking skills

(for example, batting a softball or executing a golf drive or hammer throw).

Position

Stand and swing the racket, club, bat, or arm with or without a weight on the implement or on the

wrist. Start by swinging backward and forward rhythmically and continuously. Graduallyincrease the speed and vigor of the swing to finally resemble the actual skill.

NoteIf a weight is added, swing easily to avoid torn muscles.

Trunk Exercises

The following exercises are useful for improving flexibility in the trunk. Click on

the icons below to see video clips for each of the exercises.

ONE LEG STRETCHER

Purpose

To stretch lower back and hamstring muscles.

Position

Stand with one foot on a bench, keeping both legs straight.

Movement

Contract hamstrings and gluteals by pressing down on bench with the heel for several seconds,

then relax and bend the trunk forward, trying to touch the head to the knee. Hold for threeseconds. Return to starting position and repeat with opposite leg. As flexibility improves, the

arms can be used to pull the chest toward the legs. Do not allow either knee to lock.

Note

This is useful in relief of backache and correction of lordosis.


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LEG HUG

Purpose

To stretch lower back and gluteals.

Position

Hook-lying position.

Movement

Contract gluteals and lumbar muscles. Lift hips. Hold for three seconds. Relax and pull knees tochest with arms as hard as possible; hold.

Note

Useful for backache and lordosis.

TRUNK TWISTER

Purpose

To stretch the trunk muscles and muscles

on the outside of hip.

Position

Sit with right leg extended, left leg bent and

crossed over the right knee.

Movement

Place right arm on the left side of the left leg and push against that leg while turning the trunk asfar as possible to the left; place left hand on floor behind buttocks. Stretch and hold. Reverse

position and repeat on opposite side.


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TWO HAND ANKLE WRAP

Purpose


Movement



WAND STEP-THROUGH

Position

Stand; grasp wand with palms down, hands shoulder width apart.Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand (from

front to back) into the ``hole'' made by the arms and wand. (b) Slide the wand around the backof the body by bringing the left arm over the head; then slide the wand under the hips and (c)

step over the wand (from back to front) with the left foot, stepping out of the ``hole.''

Note



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WRING THE DISHRAG

PositionStand; grasp wand with palms down, hands shoulder width apart.

Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand (fromfront to back) into the ``hole'' made by the arms and wand. (b) Slide the wand around the back

of the body by bringing the left arm over the head; then slide the wand under the hips and (c)

step over the wand (from back to front) with the left foot, stepping out of the ``hole.''

Note


ARM & TRUNK MOTIONS

Position

Partners stand facing each other, holding opposite hands.

Movement




Lower Body Exercises - 1

The following exercises are useful for improving flexibility in the lower body.



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LOWER LEG STRETCHER

PurposeTo stretch the calf muscles and Achilles tendon.

Position

Stand with the toes on a thick book or lower rung of a stall bar. Keep toes pointed straight aheador slightly inward. Hold on to a support with the hands.

MovementRise up on toes (contract) as far as possible and hold for three seconds. Relax and lower heels to

floor as far as possible; hold.

Note

Static stretch may alleviate spasms or cramps in calf muscles.

SITTING STRETCHER

Purpose

To stretch muscles on inside of thighs.

Position

Sit with soles of feet together; place hands on knees or ankles and lean forearms against knees;

resist (contract) by attempting to raise knees.

Movement

Hold three seconds; then relax and press the knees toward the floor as far as possible; hold.

Note

Useful for pregnant women and anyone whose thighs tend to rotate inward causing backache,

knock-knees and flat feet.


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ONE-LEG STRETCHER

Purpose

To stretch lower back and hamstring muscles.

PositionStand with one foot on a bench, keeping both legs straight.

Movement

Contract hamstrings and gluteals by pressing down on bench with the heel for several seconds,

then relax and bend the trunk forward, trying to touch the head to the knee. Hold for threeseconds. Return to starting position and repeat with opposite leg. As flexibility improves, the

arms can be used to pull the chest toward the legs. Do not allow either knee to lock.

Note

This is useful in relief of backache and correction of lordosis.

BILLIG'S EXERCISE

PurposeTo stretch pelvic fascia, hip flexors, and inside of thigh.

PositionStand with side to a wall and place the elbow and forearm against the wall at shoulder height. Tilt

the pelvis backward, tightening the gluteal and abdominal muscles.

Movement

Place opposite hand on hip and push the hips toward the wall. Push forward and sideward (45)

with the hips. Do not twist the hips. Hold. Repeat on opposite side.

NoteUseful for preventing some cases of dysmenorrhea.


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HIP & THIGH STRETCHER

PurposeTo stretch iliopsoas and quadriceps.

Position

Place right knee directly above right ankle andstretch left leg backward so knee touches floor. If

necessary, place hands on floor for balance.

Movement

Press pelvis forward and downward; hold.

Repeat on opposite side. Caution: Do not bend front knee more than 90.

Note

Useful for those who have lordosis or lower backproblems.

SHIN STRETCHER

PurposeTo relieve shin muscle soreness by

stretching muscles on front of shin.

PositionKneel on both knees, turn to right, and press down and stretch right ankle with right hand.

MovementMove pelvis forward. Hold. Repeat on opposite side.

Note

Except when they are sore, most people need tostrengthen rather than stretch these muscles.


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HAMSTRING STRETCHER

Purpose

To stretch the muscles on the back of the

hip, thigh, knee, and ankle.

Position

Start in a hook-lying position. Bring right knee tochest and grasp toes with right hand. Place left hand on back of right thigh.

Movement(1) Pull knee toward chest; (2) push heel toward

ceiling and pull toes toward shin; (3) attempt to straighten knee. Stretch and hold. Repeat on left

side.

TRUNK TWIST

Purpose

To stretch the trunk muscles and muscles

on the outside of hip.

Position

Sit with right leg extended, left leg bent and

crossed over the right knee.

MovementPlace right arm on the left side of the left leg and

push against that leg while turning the trunk as far as possible to the left; place left hand on floor

behind buttocks. Stretch and hold. Reverse position and repeat on opposite side.


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Lower Body Exercises - 2

The following exercises are useful for improving flexibility in the lower body.


QUADRICEP STRETCH

Purpose

To stretch the rectus femoris (two-joint muscle on front of thigh).

Position

Sit in widest possible side-stride position. Lean to left on elbow and bend right knee 90.

MovementPlace right hand on floor behind right calf and roll trunk backwards. Adjust until a pull is felt on

the front of the right thigh, not on the inside of the right knee. Hold. Repeat on left leg.

LATERAL THIGH & HIP STRETCHPurpose

To stretch the iliotibial band and tensor fascia lata.

Position

Stand with left side to wall, left arm extended and palm of hand flat on wall for support. Cross

left leg behind right and turn toes of both feet out slightly.


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Movement

Bend left knee slightly and shift pelvis toward wall (left) as trunk bends toward right. Adjust untilpull is felt down outside of left hip and thigh. Hold. Repeat on other side.

SPINE TWIST

PurposeTo stretch trunk rotators and lateral rotators of the thighs.

Position

Start in hook-lying position, arms extended at shoulder level.

Movement

Cross left knee over right; keep arms and shoulders on floor while touching knees to floor on left.Stretch and hold. Reverse leg position and lower knees to right.

BACK SAVER HAMSTRING STRETCH

PurposeTo stretch the hamstring and calf muscles.

Position

Sit on the floor with the feet against the wall or an immovable object. Bend left knee and bringfoot close to buttocks. Clasp hands behind back.

MovementBend forward from hips, keeping lower back as straight as possible. Let bent knee rotate outward

so trunk can move forward. Lean forward keeping back flat; hold and repeat on each leg.


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TWO-HAND ANKLE WRAP

Purpose


Movement



WAND STEP-THROUGH

Position

Stand; grasp wand with palms down, hands shoulder width apart.Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand (from

front to back) into the ``hole'' made by the arms and wand. (b) Slide the wand around the back ofthe body by bringing the left arm over the head; then slide the wand under the hips and (c) step

over the wand (from back to front) with the left foot, stepping out of the ``hole.''

Note



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WRING THE DISHRAG

PositionPartners stand facing each other, holding opposite hands.

Movement




flexibility exercises

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