Stretching Routine
Name
Course
Tutor
Date
Stretching Routine
Introduction
The stretch routine is designed to last for 15 minutes. Since the routine will be a full-body one, every single stretch will last for 20-30 seconds. The stretching commences with standing ones, then proceeding to the seated and finishes off with the ones carried out while lying down.
- Chest Opening (Standing)
This stretching involves having both hands clasped behind the body around the butt area while standing straight. In order to feel the stretch, gently roll the shoulders back and maintain the position for 20 to 30 seconds. The movement targets areas such as the deltoid muscles as well as the biceps.
- Hamstring stretch (standing)
Again in this stretch, you begin from a standing position then have the two ankles crossed against each other. While keeping the back knee straight and stationery, gently bend the front one while at the same time rolling your body forward and maintain for 20 to 30 seconds. Release yourself and get back to the original position then redo the process while bending backwards.
- Cuff Stretch Rotator (Standing)
This is the last standing stretch in this routine. Stand while keeping the legs half a meter apart. Fix the wrist around the hips and grab the elbow using the opposite hand put it in front. Keep it at 20 seconds. This stretching movement concentrates on the rotator cuff.
- Lying quad stretch (Lying down)
While lying on a mat with one side, bend the hands around the neck then draw the heels closer to the gluteus. The stretch maximizes when attempting to grab the toes. Repeat over and over for around 20 seconds.
- Lower back rotational stretch (lying down)
This stretch involves lying on the back then trying to keep the knees at a swinging position at 90 degrees. Maintain for 20 seconds.
- Kneeling Hip Flexor Stretch (Kneeling)
The exercise involves getting down on one knee while placing the remaining one in front with the knee bent at 90 degrees. Follow it up with leaning forward and squeezing the butt. Repeat for 20 seconds.
- Seated Figure Stretch
While in a sitting position, bend the two knees at 90 degrees angle. Draw the ankle closer and place it over one thigh. Bring the other one and place it on top of the other thigh. Open the knees gently and hold for 20 seconds. This movement stretches the piriformis muscle, hip flexors, the lower back.
- Standing Hamstring Stretch
At the hip areas, bend and place the hand at the thigh. Stretch out the legs and move the head sideways. Repeat over and over for 20 seconds. This movement targets the hamstrings.