Stretching & Recovery PART 2: Static Stretching

Static Stretching

Static stretching is to be performed after your workout, preferably while the body is a little warm.

Static stretching is a slow process, one that can make you feel frustrated and angry. So it is now time that you make friends with static stretching!!

There are some very important things to remember when performing these static stretches;

– Go SLOW static stretches should feel slightly uncomfortable but THERE SHOULD BE NO PAIN. If you are holding your breath, clenching your jaw or tensing your shoulders back off the stretch. REMEMBER it took years of not stretching to get here so it will take years to fix it!!

– Hold your stretch for at least 30 secs at an absolute minimum, generally the stretch will feel less uncomfortable the longer you hold it

– FOCUS on what you are doing, you need to put your mind in your muscle, think about the muscle you are stretching, concentrate on the signals your body is sending you. By paying attention you will calm the muscles and the mind and create fabulous body awareness. The better you know your body the better you can perform.

– Long slow deep breaths. Like you would count your reps you need to count your breaths maybe aiming for 25 slow deep breaths on each side

 

COMPREHENSIVE STATIC STRETCH LIST:

Aim to perform the stretches that directly affect the area you trained that day.

Pectoral Stretch at wall– chest, shoulders, biceps

Rear Deltoid standing stretch– shoulders, back, triceps

Yogi Squat– legs, hips, glutes

Child’s pose– shoulders, back, glutes, chest

Cow face posture– legs, hips, glutes, shoulders, triceps

Reclined figure 4– glutes, hips, and legs (advanced version = pigeon)

Reclined hamstring stretch– legs

Reclined spinal twist– back

Standing plough pose– shoulders, chest, legs

QL seated side stretch sitting against wall – back, shoulders

Hero’s– quads, feet, legs (advanced version = king Arthur stretch)

Low lunge– legs, hips (For an advanced option, see ‘Lizard options 1 and 2’ below)

 

Lizard option 1

 

Lizard option 2 

Finger pull– wrists, hands

Reclined bound angle– legs, hips

Knee to chest– back, hips, glutes, shoulders

PART 3 > FOAM ROLLER AND THERAPY BALL