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Stretching Routine

Lower Body Stretching:

Quadriceps Stretch
Stand near a wall or chair. Keep your tummy firm and chest out. Fold one leg up behind you holding your foot with your hand. Have the other hand on the wall or chair for balance. Keep your supporting leg soft, do no lock it out. Hold this stretch for 15-30 seconds, then swap legs.

Lying on your back bring one knee up towards your chest. Clasp your hands around your knee to keep your leg in place (or use a towel around your foot). Have the opposite leg either straight or slightly bent, depending on your flexibility. Hold for 10-30 seconds then swap legs.

Groin Stretch
Sit on the floor. Keep your tummy firm and chest out. Bend your legs so the soles of your feet touch together. Place your hands on your ankles and your elbows on upper sides of your knees. Push down slightly. Hold for 10-30 seconds.

Calf Stretch
Leaning against a wall have your left leg bent and in front of you and your right leg straight and behind you. Lean towards the wall stretching your calf muscle on your left leg. Make sure you keep the heels of your feet on the ground. Hold for a count of 10-30 seconds then swap legs.

Upper Body Stretching:

Stand with your feet shoulder width apart, and your knees slightly bent. Keep your tummy firm and chest out. Clasp your hands behind your back, palms facing your body; raise your hands and arms until you feel a stretch. Hold for 10-30 seconds
Triceps Stretch
Stand with your feet shoulder width apart, and your knees slightly bent. Keep your tummy firm and chest out. Extend one arm up then bend your hand down between your shoulder blades, in the centre of your back. Your elbow should be pointing upwards besides the top of your head. Place the opposite hand on top of the bent elbow. Hold for 10-30 seconds then swap arms

Stand with your feet shoulder width apart and have your knees slightly bent. Keep your tummy firm and chest out. Bring your right arm up across your chest so that your right hand is up near your left shoulder. Raise your left arm so that the inner side of your left hand (the side your thumb is on), pushes slightly on the back of your upper arm. Hold for 10-30 seconds, then swap arms.

Core/Trunk Stretching:

Abdominals and Lower Back
Lying face down on a mat place your hands, palms down, directly under your shoulders. Have your legs extended and flat on the floor. Now press upward raising your upper body off the floor until your arms are straight. Make sure you exhale as you press up and keep your head and heck inline with your spine. Don't over extend your back - your palms should remain flat on the floor. Hold this position for around 5 seconds then lower yourself down again to the floor. You should feel the stretch in your abdominals. Repeat 3-5 times depending on how advanced you are.

Lower Back
Kneel on all fours - with your knees and hands on the floor. Keep your back straight, shoulders back. Arch your back up as much as you can, then relax, repeat several times. Hold for a few seconds each rep. Repeat 2-3 times. Hold for 15-30 seconds

Spine Mobility
Stand facing forwards with your feet about shoulder width apart and your arms folded lightly across your chest. Rotate your shoulders to your right side - make sure you're not slouching keeping your back straight and good posture. Hold for around 10-30 seconds. Return your upper body to starting position and repeat with the left side.

Hold all stretches for :
Beginners up to 15 - 20 seconds
Intermediate 20 - 30 seconds
Advanced 30 + seconds

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any exercise program. Nick Dunn Fitness disclaims any liability with the above content, programs or advice given on this website.

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