Sandra Prior

An Injury Avoidance Strategy

Trying to improve your range of motion should be a continual affair.

A decent degree of strength comes naturally for a lot of men, since of the movements made during the course of a day require muscular exertion. One thing that usually doesn't improve naturally is flexibility. To improve that you need to spend some specific time on it. Knowing it is one thing; doing something about it is another.

The following stretching exercises are static in nature, meaning that you reach a certain position and hold it for several seconds. Never stretch to the point of pain. Get to a position where you feel a slight stretch. Over time you will improve your flexibility. Try and stretch every day if possible.

Thighs

Standing, raise one foot behind you and grasp it with that side's hand.
Gently pull the foot toward the butt. Hold for 10 seconds, then switch legs and repeat.

Triceps

Standing, raise and bend one arm overhead. Grasp the elbow with the other hand and gently press back. Hold for 10 seconds, then switch arms and repeat.

Obliques

Standing, grasp the right wrist with the left hand overhead, then bend to the left. Hold for 10 seconds, then grasp the left wrist with the right hand and bend to the right.

Overall Back

Stand with feet together and hands on thighs. Lower the upper body until you feel the back stretching. Hold for 10 seconds.

Back of Knees

Standing with hands on hips, place one foot over the other and bend over until you feel the stretch in the back of the knee. Hold for 10 seconds, then switch leg positions and repeat.

Low Back

Sit on the floor with legs out to sides. Grasp ankles and lower the upper body. Hold for 10 seconds.

Upper Back

Kneel on the floor, extending arms straight out in front of you, palms down. Lower your upper body and hold for 10 seconds.

Chest

Standing, raise and bend the arms until they are at 90-degree angles. Then extend elbows behind you. Hold for 10 seconds.

Calves

Lower into a sprinter's start position, with one leg extended back on toes. Proceed to flex that foot back and hold for 10 seconds. Then switch leg positions and repeat.

Hamstrings

Lie on your back, raise one leg and grasp it at the knee with both hands. Pull back sligtly. Hold for 10 seconds, then switch legs and repeat.

Hip Flexors
 
Lie on your back, pull one leg in and grasp it at the knee with both hands. Pull back slightly. Hold for 10 seconds, then switch legs and repeat.

Abdominals

Standing with hands on hips, lean back and hold for 10 seconds.

Feet
 
Step forward with one leg, lean over and place one hand over the other on the knee. Flex the foot up and press down slightly. Hold for 10 seconds, then switch leg positions and repeat.

Neck

Standing, grasp the back of the head with both hands and pull forward slightly. Hold for 10 seconds.

Article Tags: Seconds, Then Switch, Then Switch Legs, Seconds, Then, Then Switch, Switch Legs, Upper Body, Both Hands, Slightly Hold

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