Gracie's Gear
 
 

Stretching Ideas

Upper Body

1. Chest

  • a. Clasp both hands behind the back
  • b. Stick chest out
  • c. Pull hands behind and hold for 10-30 seconds

2. Back

  • a. Clasp both hands in front of body
  • b. Round back
  • c. Pull hands together in front reaching and holding for 10-30 seconds
Chest
Back

3. Shoulders

  • a. Reach straightened arm across chest
  • b. Use other hand to pull the stretch further
  • c. Hold for 10-30 seconds
 
Shoulders
 

Lower Body

1. Quadriceps (Front of Upper Legs)

  • a. Bend one leg
  • b. Grab foot with same side hand
  • c. Make sure that knee is in-line with other knee
  • d. Hold for 10-30 seconds

2. Hamstrings (Back of Upper Legs)

  • a. Put one leg out in front, bend other leg
  • b. Bend at waist slightly until stretch is felt
  • c. Hold for 10-30 seconds
Quadriceps
Hamstrings

3. Hip Flexors (Front of Hip)

  • a. Step one foot in front of the other
  • b. Drop the back leg down and lean hip forward slightly
  • c. Hold for 10-30 seconds

4. Calf (Back of Lower Leg)

  • a. Step one foot in front of the other
  • b. Drop the back leg down and bend forward
  • c. Hold for 10-30 seconds
Hip Flexors (Front of hip)
Calf (Back of Lower Leg)

 

Gracie's Gear

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Gracie's Gear