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article to read more about leg and lower body stretching for beginner
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Lower Back
Stretching
1) Knee on hands and knees with toes pointed
rearward, back flat, head neutral.
2) Inhale and round your back by contracting
your abdominals and pushing from chest.
3) Hold for 15-60 seconds, then relax.
Hip Flexors
Stretching
1) Stand erect and hold on to something for
support with one hand, bend one knee
and bring your foot up behind
you.
2) Grasp that foot at the ankle with your free
hand.
3) Gently pull the foot toward your buttocks
(which stretches the quadriceps nicely)
and at the same time, keeping
the upper body erect, pull up on the ankle so that
the knee moves rearward.
4) Hold for 15-60 seconds, then relax. Do other
side.
Lateral Torso
Stretching
1) Stand upright, feet
shoulder-width apart, one hand on your hip, the other hand
extended overhead.
2) Exhale and reach
overhead with extended arm to opposite side, keeping shoulders
and
hips squarely forward.
3) Hold for 15-60
seconds, then relax. Do other side.
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