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Release Stretches

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Exercise

Part of the body stretched

Hamstring Stretch

Hamstrings

Glute Stretch

Gluteals (bottom)

Adductor Stretch

Inner Thighs

Full body stretch

Lower Back 

Knees to Chest Stretch 

Lateral and core muscles

Pose as a Child

Lower Back

Thigh Stretch

Quadriceps

Cat Stretch 

Middle and Upper Back 

Abdominal Stretch

Abdominals

Oblique Stretch

Obliques

 Hamstring Stretch Lying


Body Part Stretched:    
  Hamstrings


Instructions:

  • Lie on your back, keeping the back flat and your eyes focused upward.  
  • Grasp the back of one thigh with both your hands with leg bent.  
  • Then slowly straighten your knee until a stretch is felt down the back of the leg.  
  • Hold the position for between 15-20 seconds  
  • Alternate Leg  
GLute Stretch Lying


Body Part Stretched:
  Glutes (Buttock)


Instructions:

  • Lying on your back, cross your legs just as you might while sitting in a chair.  
  • Grasping the "under" leg with both hands, pull the knee toward your chest until you feel the stretch in your buttocks and hips.  
  • Hold the position for between 15-20 seconds  
  • Alternate Leg  
Adductor Stretch


Body Part Stretched:
  Adductor Muscles 


Instructions:

  • Lie down on the mat with your knees bent and the soles of your feet together  
  • Place your hands on your ankles and rest your elbows on the inside of your knees,  
  • Gently push your knees down towards the floor with your elbows until you feel the stretch  
  • Hold the position for between 15-20 seconds  
Full Body Stretch Mat


Body Part Stretched:
  Lateral and core muscles


Instructions:

  • Lie down on the mat with your legs relaxed and arms by your side  
  • When ready bring the arms over the head and extend at the elbows  
  •  At the same time straighten the legs and make the body as long as possible  
  • Hold the position for between 15-20 seconds 
Knees to Chest Mat


Body Part Stretched:
  Lower Back

Instructions:

  • Lie down on the mat with your knees bent and relaxed, arms by your side 
  • When ready bring the knees toward the chest 
  • At the same time raise your shoulders and back off the floor 
  • Hold the position for between 15-20 seconds 
Pose as child


Body Part Stretched:
  Middle and Lower Back

Instructions:

  • Start on all fours with your hands positioned under your shoulders and your knees under the hips. 
  • Slowly lower your bottom towards your ankles and place you chest on your thighs and your arms outstretched in front of you 
  • Crawl your fingers tips away from the body until you feel the stretch in the lower back. 
Quads stretch

Body Part Stretched:  Quadricep

Instructions:

  • Lie on your front with one arm rest out in front of you and one to the side.  
  • Bend at the knee bringing the ankle to come in contact with the hand down by your side  
  • Avoid placing too much pressure on the ankle joint  
  • Hold the ankle so that a stretch is felt in the thigh.  
  • Do not allow knee to flare outward to side  
  • Alterate side  
Cat Stretch


Body Part Stretched:
  Upper and Lower Back

Instructions:

  • Start on all fours with your hands positioned under your shoulders and your knees under the hips.  
  • Lift your chest and extend your spine long keeping your stomach muscles tight.  
  • Visualise the lengthening out of your spine from the crown of your head to your tailbone as you stick your rear end out.  
  • Hold momentarily and repeat as neccessary. 
Abs Stretch


Body Part Stretched:
  Abdominals

Instructions:

  • Lie prone on mat or floor. Position hands on floor to sides of shoulders  
  • Push torso up keeping the pelvis on floor.  
  • The back should arch feeling the stretch across the abdominals  

 

 
Oblique Stretch


Body Part Stretched:
   Obliques (Waist muscles)

Instructions:

  • Lying on your back,  bend knees and place feet flat on floor. 
  • Slowly drop the legs to the left and at the same time turn at the waist and place your arms to the other side of the body.  
  • Alternate as appropriate 

 

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