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Hamstrings
Stretching
1) Sit with one leg extended straight out in
front of you - toes curled.
2) Bring the
other foot in so that your heel touches your groin and the foot is flat against the opposite thigh.
3) Exhale and bend forward at the hip, keeping
your lower back straight, shoulders back, head up.
4) Hold for 20-60 seconds, then relax. Do other
side.
(Eventually you'll be able to place your lower
abs on your thigh - but don't rush it. Remember, pain reverses the
process)
Buttocks
Stretching and Hips Stretching
1) Lie flat on your back with your leg straight
and your right leg bent and raised to your chest.
2) With your left hand grasp your right knee.
Your right arm is extended perpendicular to the body.
3) Exhale and pull the right knee across the
body; eventually the right knee will touch the floor while your right
arm, head, shoulders and back remain flat.
4) Hold for 20-60 seconds, then relax. Do other
side.
Adductors (Inner
Thigh) Stretching
1) Sit upright, with
knees bent and soles together, heels touching or near groin.
2) Hold onto your feet
and rest your elbows on top of your thighs.
3) Exhale and slowly
push your legs to the floor by gently pushing down with your elbows as
you pull up on your feet.
4) Hold for 20-60
seconds, then relax.
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