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
