12 easy stretches to start your 2012 off on the right foot.
This short 12 stretch routine flows from exercise to exercise. Now let’s get your body going on your daily routine, and feeling great ( always remember not to stretch to the point of pain). Hold each stretch listed for 15-30 seconds, and repeat as needed.
1.Standing Neck Stretch
Bring your right ear down toward your right shoulder and hold, gently rotate your chin toward your chest and hold, then bring left ear to left shoulder and hold.
2. Standing Shoulder Stretch
Bring your right arm across your chest and with your left forearm placed near your right elbow gently pull the right arm into the chest, hold, and switch to the left arm.
3. Standing Upper Back Stretch
Bring both arms straight out parallel to the floor, via your shoulder blades, pull your arms back forming a 90 degree angle with your arms, hold for 15-30 seconds and repeat.
4. Standing Chest and Bicep Stretch
Bring both hands behind your back , wrap your right hand around your left wrist, keep your arms straight and lift your arms in an upward motion.
5. Standing (behind the head) Tricep Stretch
Bring both arms above your head, bend the right arm to a 45 degree angle, placing the right palm on the center of your back, place the left hand on your right elbow for support. Repeat on the opposite side.
6. Standing Quad Stretch
You can use a wall for stability. Knees slightly bent, abs engaged, bring the right hand on your right ankle, bring the right ankle toward your right glut hold and switch to the other leg.
7. Standing Calf Stretch
Utilizing the same wall, place your palms on the wall shoulder width apart, place the right foot in front of the left, leaving approximately 2-feet between both feet, press the left heal towards the ground, making a diagonal line from your neck to the back heal, hold, and switch.
8. Standing Hamstring Stretch
With your legs wide, roll down center through your spin, abs engaged place both hands behind your slightly bent right knee and lightly pull your forehead to knee hold for 15-30 seconds and switch to left and roll back up slowly to standing position.
9. Lower Back Stretch
Laying on your back, both heels towards the floor, pull your right knee as close to your chest as possible leaving your left leg relaxed on the floor, hold for 15-30 seconds and
switch to opposite leg. Repeat as needed.
10. Ankle Rotation Stretch
Laying on your back, left leg relaxed, bring your right heal towards the ceiling, interlock both hands behind your right knee for support and slowly rotate your ankle in a circular motion to the right 30 seconds then left 30 seconds. Repeat on other ankle.
11. Cobra Stretch
Roll over to your stomach, place both your palms on the floor underneath your shoulders, slowly press away from the floor as your lift your torso and chin towards the ceiling. This stretch focuses on the abdominal area and should only be done if you do not have back issues.
12. Child’s Pose Stretch
Kneeling on the ground, extend your arms forward resting on your forearms and reach forward while bringing your gluts over your heels elongating the muscles around the spin. App give us the ability to apply custom tags to important email as it comes in so we can keep everything organized
