Stretch it Out, Strengthen It

STRETCHES

Tips

1. Hold each stretch until you feel your muscles loosen, then keep it going for another 15 seconds.
2. Never bounce.


3. Breathe regularly and rhythmically.

Hip-Flexor Stretch

1. Stand with feet together, then step forward with one leg.
2. Let your back knee rest on the floor and bend the front knee making sure to keep it in line with the front foot.
3. Bend forward from the hips, placing a hand on your knee for support, keep your back straight and abs tight.
4. Switch legs and repeat.

Calf Stretch

1. Stand with your feet together, then step back with one foot, keeping legs straight and your heel flat on the ground.
2. Bend front leg slightly to feel the stretch in your calf.
3. Switch legs and repeat. To intensify this stretch, move your rear leg further back.

Hamstring Stretch

1. Place one heel in front keeping hands on thighs.
2. Bend your back knee and gently bend forward from the hips.
3. You should feel the stretch in the back of your thigh, calf and back of your knee.
4. Slowly lean forward a little more to increase the stretch.
5. Switch legs and repeat.

Glute Stretch

1. Sit on the edge of a chair, feet flat, hip distance apart.
2. Lift one leg and place your ankle on the opposite knee.
3. Gently bend forward over your legs, making sure to keep your back straight, abs engaged.
4. Switch legs and repeat.

Quadriceps Stretch

1. Stand straight, then bend one leg, bring it as close to your buttocks as possible by holding the front of your foot. Your supporting leg should be slightly bent.
2. Keep your knees together, hips pointing forwards and back straight.
3. You should feel this stretch in your hip and front of thigh.
4. Switch and repeat.



STRENGTHENING EXERCISES

Lunges

1. Stand feet together, feet hip distance apart, back straight, abs engaged.
2. Take a big step forward and transfer your weight from your back foot to the front.
3. Drop your back knee to the ground.
4. Push back with your front leg until you are in the standing position.
5. Alternate between left and right legs.

Plank

1. Lie face down, elbows bent by your sides and palms flat on the floor.
2. Push up off the floor, going up on your toes and keeping forearms on the mat.
3. Your body should be in a straight line from head to your heels, back straight and chin down looking at the floor.
4. Keep your abs engaged and don't let your bottom stick up.
5. Hold for at least 20 to 60 seconds.
6. Repeat 3-5 reps.

Hip Bridges

1. Lie on your back, knees bent, hip distance apart, feet flat, arms resting by your side.
2. Lift your hips, keeping your back straight, abs engaged.
3. Make sure you are contracting your gluteal muscles while holding this position.
4. Hold for 5 seconds then slowly return to the mat.
5. Repeat 6 times.

Crunches

1. Lie on your back, knees bent, hip distance apart, feet flat.
2. Clasp your hands behind your head, elbows bent and pointing to the side. Do not use your hands to lift your head, you are just supporting it.
3. Use the strength of your abs to lift your upper body up toward your knees with out arching your back.
4. Return to the floor. Repeat this exercise 6-10 times.

Bird Dog

Start on your hands and knees, keeping your hands directly beneath your shoulders.
1. Back should be straight, chin down and abs tight.
2. Extend your left arm straight in front and right leg straight back.
3. Hold this position for 5 seconds and then alternate arms and legs.
4. Your back, neck and head should form a straight line. Keep your focus on the mat at all times.

Squats

1. Stand with slightly bent knees, feet hip-width apart, back should be straight.
2. Hold the opposite elbow in each hand so your arms form a square shape in front of your body, keep your shoulders down.
3. Bend your knees to 90 degrees.
4. Allow your upper body to lean forward as you squat, until your thighs are 90 degrees with the floor.
5. While in the bent position, knees should be in a straight line, pointing straight ahead.
6. Return to starting position and repeat 10 times.