Flexibility Training

1

Overhead Reach

Stand with your feet shoulder width apart. Interlace you fingers above your head. Turn your palms upward, and push your arms up and slightly back. Hold this stretch and try to elongate your spine.

2

Neck

The old neck rolls are out. The new, safer technique is to lean your head toward the left, and with your left hand, pull your right arm down and across behind your back. Repeat this sequence by leaning your head toward the right. Next, stretch to the front by touching your chin to your chest, and finish with by stretching to the rear by pointing your chin to the ceiling.

3

Triceps

Stand with your feet shoulder width apart. With your arms overhead, bend your right arm and hold your elbow with left hand. Gently stretch your right elbow straight up. Repeat this sequence with your left arm.

4

Biceps

Stand with your feet shoulder width apart. Position yourself at arms length from a bar or other vertical structure such as a doorjamb. Turn your feet 90 degrees to the left and extend your right arm at head level, hold the bar or doorjamb, and rotate your body to the left in order to stretch the biceps. Repeat the sequence with your left arm.

5

Lats

Stand slightly wider than shoulder width apart. Bend your knees and bend forward from the waist. Hold onto a bar, or other stationary object, with both hands -- fingers interlaced. Squat down somewhat and pull back. The shoulders will roll forward and relax, and the stretch will be felt in the lats.

6

Standing Spinal Twist

In Tai Chi it is said "you are only as old as the spine is flexible". Therefore, I feel this stretch is very important. Allow your arms to swing free, and rotate your hips swinging your arms and rotating your upper body right and left. Shift your weight back and forth, right and left, and keep your weight on the balls of your feet.

7

Calf

Stand about three feet away from a solid support and assume a lunge position. Push the heel of your straight back leg down. Now bend the knee of your back leg, and again push the heel down. With your knee bent you will feel the stretch lower in the calf and in the Achilles tendon. Repeat the sequence with your other leg. You might also look into purchasing a "Prostretch" by Flexible Fitness for stretching the calves -- it works great.

8

Butterfly

Take a seated position and place the soles of your feet together. Pull your feet in toward your groin. Gently pull yourself forward and press your knees down. Go slow with this exercise in that the groin muscles can be easily strained.

9

Psoas

This is a great exercise to relieve lower back pain and knee pain. Drop to one knee and get balanced lunge position. Keep the knee of the back leg on the floor, stay upright and push your hip forward. You will feel the stretch in the hip and quad of your back leg.

10

Bend and Reach

Take a seated position. Keep your legs together and extended them forward. Begin to bend forward leading with your chest. Attempt to touch your toes without bending your knees. You should feel the stretch in the hamstrings and in the lower back. Be careful not to strain the lower back by rounding it. Instead, keep your back straight and lead with your chest.

11

Knee to Chest

Lie on your back and bring both bent knees up to your chest. Wrap your arms around your knees and hold tightly. Bring your forehead up to your knees for a few seconds and then lower your head. Hold this stretch for about thirty seconds and repeat. It can also be performed one knee at a time with the other leg extended and pressed down on the floor. This is a very important stretch in that it is the primary flexibility exercise used for lower back flexibility and rehabilitation.

12

Figure 4

Sit on the floor and extend one leg in front of you. Bend the other knee and place the foot against the extended thigh. Bend forward leading with your chest. Like the "Bend and Reach", be careful not to strain the lower back by rounding it. Instead, keep your back straight and lead with your chest. This stretch is the primary hamstring stretch and is frequently used with the "Knee to Chest" is ease low back pain.

13

Hip

This stretch is used to prevent and relieve sciatica problems. Lie on your back and extend your left leg forward on the ground. Bend your right knee up to your chest. Rotate your knee toward your left side and then stretch your hip further to your side. Remember to keep your shoulders flat on the floor. Repeat on the other side.

14

Standing Quad

Hold onto a bar or any stable stationary object.. Bend over and grab your right ankle with your left hand behind your back. Straighten-up and push your knee down. The stretch is more effective if the emphasis is on pushing the knee down, rather than on pulling the ankle up. Repeat with the other leg.

15

Press-up - Cobra

Lie on your stomach and place your hands in a push-up position under your shoulders. Push up with both hands, keeping your legs down on the floor. Stretch up slowly arching your back. Your arms should be fully extended when your back becomes more flexible. This exercise is particularly good after abdominal exercises.