October 14, 2005, Newsletter Issue #227: STATIC STRETCHES

Tip of the Week

STATIC STRETCHES

These stretches can be used as a morning an/or evening routine, to supplement the dynamic stretches and/or at the end of a workout as a “cool down”
Chest Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
Stretch the arms back as far as possible
Upper Back Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax
Shoulder and Triceps Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Place both hands above your head and then slide both of your hands down the middle of your spine
Side Bends
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips
Bend slowly to one side, come back to the vertical position and then bend to the other side
Do not lean forwards or backwards
Hamstring Stretch
Sit on the ground with both legs straight out in front of you
Bend the left leg and place the sole of the left foot alongside the knee of the right leg
Allow the left leg to lie relaxed on the ground
Bend forward keeping the back straight
Repeat with the other leg
Calf Stretch
Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall.
Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor
Keep your hips facing the wall and the rear leg and spine in a straight line
Repeat with the other leg
Hip and Thigh Stretch
Stand tall with you feet approximately two shoulder widths apart
Turn the feet and face to the right
Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical
Gradually lower the body
Keep you back straight and use the arms to balance
Repeat by turning and facing to the left
Groin Stretch
Sit with tall posture
Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side
Resting your hands on your lower legs or ankles and ease both knees towards the ground
Front of Trunk Stretch
Lie face down on the floor, fully outstretched
Bring your hands to the sides of your shoulders and ease your chest off the floor, keeping your hips firmly pressed into the ground
Corkscrew Stretch
Sitting tall with legs stretched out in front of you
Bend the right knee and place the right foot on the ground to the left side of the left knee
Turn your shoulders so that you are facing to the right
Using your left arm against your right knee to help ease you further round
Use your right arm on the floor for support
Quadriceps Stretch
Lie face down on the floor, resting your fore-head on your right hand
Press your hips firmly into the floor and bring your left foot up towards your buttocks
Take hold of the left foot with the left hand and ease the foot closer to you buttocks
Repeat with the right leg

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