Category Archives : Stretches

Tricep Stretch

1. Stand straight up with your legs shoulder width apart 2. Bend your left arm at the elbow and touch the top of your shoulder blade with your fingers 3. Reach over the top of your head with your right arm and grasp your left elbow 4. Gently pull with you right arm to increase […]

S-T-R-E-T-C-H of the Month Active Pigeon

Target: The Piriformis (a deep gluteal muscle) Begin in a full push-up position, palms aligned under shoulders. Place left knee on the floor near shoulder with left heel by right hip. Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown). Keep chest lifted to […]

Glute Stretch

Position your feet shoulder width apart. With your arms extended and in front of you, lower your body by bending at the knees and raise back up. Repeat this 10 times. For a more advanced stretch, stand with your feet shoulder width apart and your arms extended in front of you. Now cross your right […]

Cat Cow Stretch

Start on all fours with the spine and neck in a neutral position. The back should be flat like a tabletop. Eyes should look straight down to the ground. Inhale, drop the belly down and slowly lift the neck and head up. This is the cow half of the pose—picture a cow’s swayed back with […]

Air Squats

Air squats warm up your lower body nicely. Stand with your legs shoulder-width apart and arms at your side. Slowly lower your glutes (buttocks) toward the ground as you lift your arms in front of you to shoulder level, aim to keep your knees in line with your feet. As you squat, keep a neutral spine and lift […]

Chin Retraction Stretch

Pull your entire head backwards on your neck Your chin should not go down or up but directly backward Hold 2 seconds then relax Do not poke the chin forwards Repeat 10 times approximately every hour

Forward Fold Stretch

Start by standing with your feet shoulder-width apart and slowly bend forward from the waist. Keep your legs as straight as possible and don’t bounce. Don’t worry if you can’t reach the floor; you can even reach for a chair cushion to start if that’s what your flexibility allows. Hold the stretch for 20 to […]

The Bridge Stretch

This exercise helps to build strength in your glutes and lower back, helping to support the SI joint. To perform this exercise; Lie on your back with your knees bent and the arms against the body and palms against the floor. Squeeze the buttocks and raise the hips off the ground to bring the torso […]

The Pelvic Tilt

When you’re suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently. Begin by lying on the floor with your knees bent and feet flat on the floor. Try to relax your low back, keeping […]

Warm Up

Whether you are a novice or an expert in exercising, it is essential to warm up and stretch before you exercise. Warming up is necessary as it helps to prepare your body for exercises by increasing your heart rate and improving blood circulation. It even prepares you mentally for your workout. Stand upright and march in […]