personal training
stretches
Calf stretch (gastrocnemius)
Stand facing a wall/tree/seat, one pace back from it. Take a large step back with one foot. Keep the back leg straight, heel on the floor, toes pointed forward. Place you hands on the wall/tree/seat and lean forward until you feel a stretch just below the back of your knee.
Calf stretch (soleus)
Repeat this stretch bending the back leg slightly at the knee. You should feel the stretch lower in your calf.
Standing hip flexor/quad stretch (iliopsoas/quads)
While standing, bend one knee, grasping the ankle with the hand on the same side. Gently pull your heel toward your buttock keeping your knees together. Push your hips forward to increase the stretch. Be careful not to arch your back or bend forward at the waist. Slowly continue to pull until a stretch is felt long the front of you thigh.
Standing hamstring stretch
Put your heel on a raised surface such as a chair/fence. Lean forward from the hips toward the toes until your feel a stretch behind your thigh. Be sure to keep your back straight. See alternate with trainer.
Groin stretch (adductors)
Sitting with the soles of your feet together pull your feet towards you and sit up straight. Holding your ankles push down on your knees with your elbows. A stretch should be felt along the inside of the upper legs.
Glute stretch (gluteal muscles)
Lying down place your right ankle over your left knee. (left knee is bent). Reach through placing one hand on each side of your left thigh and pull it in towards you. You should feel the stretch across your right buttock.
Upper Back stretch (rhomboids, deltoid muscles)
Place hands together in front of you at shoulder height. Push your hands away from your body and pull your shoulders towards your hands. You should feel a stretch across the middle of your back and around the back of your shoulders.
Chest stretch (Pectoralis, deltoid muscles)
Place hands together behind you as high has you can get them. Push your hands away from your body and pull your shoulders towards your hands. You should feel a stretch across your chest and front of your shoulders. See alternate with trainer.
Deltoid/Rhomboid stretch
Grasp the elbow of the involved arm with the uninvolved arm. Pull the involved arm across the chest at shoulder level. The stretch should be felt behind the involved shoulder and across the back of the upper arm.
Triceps stretch
Raise the involved arm overhead. Bend the elbow down behind the head. Using the other arm, gently pull the elbow of the involved arm behind your head. The stretch should be felt along the back of the upper arm.
Double knee to chest (lumbar flexion)
Lie on your back with knees bent and feet flat. Using both hands, bring first one knee to your chest and then the other. Hold for 10 seconds, then lower one leg at at time. Be sure to maintain a pelvic tilt while lowering your legs.
Bent knee roll (lumbar rotation)
Lie on your back with knees bent and feet flat. Gently roll the knees to one side, hold, and return to starting position. Roll to the opposite side and hold.
Cat Stretch (lumbar flexion)
On you hands and knees, gently arch your back as high and you can get it pushing
your pelvis forward. Hold for 10 seconds, then gently lower it back down again.