Monthly Archives

March 2010

Hip Flexor Stretch

From a kneeling position, bring left leg out front with foot flat on the ground. Push body forward through the hips, stretching that right hip flexor. Hold for 30 seconds, then bring right arm straight up, slightly twisting body to the right and leaning to the left to go further into the stretch. Hold for 20 more seconds then repeat process on opposite side.

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Lower Back Stretch

From a seated position, keep left leg out straight and cross right leg over. Twist your body so that your left arm is resting on the outside of your right leg. Hold for 30-60 seconds then repeat on opposite side.

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Door Chest Stretch

Standing in a doorway, place hands on either side of the doorway at chest level. Take one step forward and allow the chest to stretch. Hold for 30-60 seconds.

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Triceps Stretch

From a seated position, bring your left arm backwards and your right arm overhead. Gently pull down and back on your left arm, stretching the tricep. Keep your posture nice and tall while doing this stretch. Hold for 30-60 seconds then repeat with other arm.

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Shoulder Stretch

From a seated position, extend your right arm across your body in a straight line. Reach your left arm up and pull gently back on your right arm, stretching the shoulder. Hold for 30-60 seconds then repeat with other arm.

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Cobra

Lie face down with your hands directly under your shoulders. Legs should be straight out with toes pointed. Gently exhale, pull your bellybutton towards your spine and push your hips into the floor. With your shoulders pressed down and back, curl your chest away from the floor. Hold for 15-30 seconds, then gently lower yourself down, lengthening the spine. Repeat. (This exercise should not hurt your back! If it does,…

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Burpees

Start in a push up position, lower into a push up.  As you come up, jump your feet forward, keeping hands on the ground.  Spring up into a standing position.  Finish with a jump with hands overhead.  Repeat by dropping back down into a crouching position and kicking your legs out to the rear into a push up position.

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