1) Knee on all fours, extend arms forward while
lowering your chest toward floor.
2) Exhale and extend arms farther and press down
on the floor while arching back. ( Note: If you feel any
discomfort in upper back or shoulders, stop ! )
3) Hold for 20-60 seconds, then relax.
1) Stand with your back flat against a wall and
raise one leg, keeping your hips squarely forward and toes
2) Have a partner hold your raised leg slightly
above the ankle.
3) Exhale, relaxing as your partner raises your
leg. Keep hips, legs and toes facing forward.
4) Communicate with your partner to maximize the
benefits and minimize any risks of overstretching.
5) Hold for 20-60 seconds, then lower the leg
slowly. Do other side.
1) Sit upright, hips
on floor, one leg out-stretched in front of you and the other leg
bent back at the knee.
2) Exhale as you lean
back, ideally placing your head, back and hips flat on floor, keeping your foot next to your thigh.
3) Hold for 20-60
seconds, then relax. Do other side.
more about leg and lower body stretching for advanced bodybuilder ...
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