Hamstring stretch: Standing, put one foot in front of the other, toes pointed up. With hands in the small of your back, bend the opposite knee and hip (not the lower back) until you feel the hamstrings stretch. The upper body comes forward at the hip. Head, neck and back stay in line. Repeat with the other leg.
Quadricep stretch: Holding a wall or chair for support, bring one foot up behind you. Hold at the ankle or leg (not foot) with the same side hand (or towel if you need to). Keeping your knees together as much as possible, pull your leg gently until you feel a stretch along the front of the thigh. Repeat with the other leg.
Adductor stretch: Stand tall with your feet approximately two shoulder widths apart. Bend the right leg and lower the body, keeping your back straight and using the arms to balance. Lower down only as far as you feel comfortable. You will feel the stretch in the left leg inside thigh. Repeat with the other leg.
Side bends: Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips. Bend slowly to one side, (not leaning forward or backward) come back to the vertical position, and then bend to the other side. You should feel the stretch in your oblique (side abdominal) muscles.
Full body stretch: Stand tall, extending arms overhead and keep legs straight. Reach arms towards the ceiling (as high as you feel comfortable). You should feel this stretch from the fingers all the way to the toes. |
Get Fit While Standing In Line
Standing Stretches You Can Do Anywhere
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