Shoulder Circles
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
• Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action.
• Repeat with the other shoulder.
Arm Circles
• Lift one arm and reach forward, lift it up and backwards in a continuous circling motion.
• Keep the back straight at all times
• Repeat with the other arm.
Chest Stretch
• Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
• Stretch the arms back as far as possible
• You should feel the stretch across your chest
Biceps Stretch
• Rotate the hands so the palms face to the rear
• You should feel the stretch across your chest and in the biceps
Upper Back Stretch
• Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax.
• You should feel the stretch between your shoulder blades.
Shoulder Stretch
• Place your right arm, parallel with the ground across the front of your chest
• Bend the left arm up and use the left forearm to ease the right arm closer to you chest
• You will feel the stretch in the shoulder.
Shoulder and Tricep Stretch
• Place both hands above your head and then slide both of your hands down the middle of your spine
• You will feel the stretch in the shoulders and the triceps.
Trunk Twists
• Stand tall with your feet slightly wider than hip-width apart, knees slightly bent, hands resting on hips.
• Rotate the upper body slowly and smoothly to bring right shoulder to the front
• Rotate the upper body slowly and smoothly to bring left shoulder to the front
• Keeping your back straight and your hips facing forward.
Side Bends
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips.
• Bend slowly to one side, come back to the vertical position and then bend to the other side
• Do not lean lean forwards or backwards.
Hamstring Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent and the feet pointing at approximately 45 degrees to the side.
• Hold your hands out in front of you for balance.
• Bend at the knees until your thighs are parallel with the floor (Squat)
• Straighten your legs to return to your starting position.
• At all time keep your back straight, look straight ahead and ensure your knees always point in the same direction as your feet.
• You will feel the stretch in the hamstrings
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Shoulder Circles
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
• Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action.
• Repeat with the other shoulder.
Arm Circles
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
• Lift one arm and reach forward, lift it up and backwards in a continuous circling motion.
• Keep the back straight at all times
• Repeat with the other arm.
Chest Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
• Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
• Stretch the arms back as far as possible
• You should feel the stretch across your chest
Biceps Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
• Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
• Rotate the hands so the palms face to the rear
• Stretch the arms back as far as possible
• You should feel the stretch across your chest and in the biceps
Upper Back Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
• Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax.
• You should feel the stretch between your shoulder blades.
Shoulder Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
• Place your right arm, parallel with the ground across the front of your chest
• Bend the left arm up and use the left forearm to ease the right arm closer to you chest
• You will feel the stretch in the shoulder.
• Repeat with the other arm.
Shoulder and Tricep Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
• Place both hands above your head and then slide both of your hands down the middle of your spine
• You will feel the stretch in the shoulders and the triceps.
Trunk Twists
• Stand tall with your feet slightly wider than hip-width apart, knees slightly bent, hands resting on hips.
• Rotate the upper body slowly and smoothly to bring right shoulder to the front
• Rotate the upper body slowly and smoothly to bring left shoulder to the front
• Keeping your back straight and your hips facing forward.
Side Bends
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips.
• Bend slowly to one side, come back to the vertical position and then bend to the other side
• Do not lean lean forwards or backwards.
Hamstring Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent and the feet pointing at approximately 45 degrees to the side.
• Hold your hands out in front of you for balance.
• Bend at the knees until your thighs are parallel with the floor (Squat)
• Straighten your legs to return to your starting position.
• At all time keep your back straight, look straight ahead and ensure your knees always point in the same direction as your feet.
• You will feel the stretch in the hamstrings