S-T-R-E-T-C-H FLEXIBILITY

It has been my aim for some time now to produce a guide to some simple stretches.  A guide that clients could use at home in between their regular massage treatments.  This is just the first wave, I aim to add more as time allows.

Some stretching do's & dont's

• do remember to breathe as this brings oxygen to the muscles you are stretching
• do stretch evenly;for instance your left leg may be your tightest, also stretch your right side too.  If you stretch your your hamstrings, also stretch your quads.
• do maintain correct posture;keep your back straight

• don't bounce; ease into a stretch slowly and evenly.  Bouncing puts stress on the muscles & joints
• don't overstretch; be patient and never force your body to go somewhere it doesn't or can't get to.
• don't overextend the joints; hyperextending can cause injury
• if it hurts, DON'T DO IT!  Listen to your body.  If you are stretching correctly, you should feel tension and maybe a little discomfort.  If you experience a sharp or sudden pain STOP!

Begin holding your stretches for 30 seconds, building up to a minute.

Kneeling, place 1 arm out in front of you, move your other arm diagonally and place on the first.  Sit back on your heels, the top hand holding onto the bottom, to feel a stretch down the side of the body, and through the shoulder area.

Kneeling, lunge 1 leg forward.  Bend the second leg and hold onto your foot/shoe to feel a stretch down the front of your thigh and groin.  Repeat to the other side

To loosen off tight hips & glutes, bring one leg forward across your body, with the second leg flat to the floor.  Lean forward whilst also sitting down into your bum cheek.  You should feel a stretch deep in your bum.

Using a band or towel, loop it over the front of your shoe/foot.  Pull the ends over your back/shoulders and place on the ground in front of you.  Your leg with bend at the knee, providing a stretch down the front of the thigh.  Repeat to both sides.

 Lying on your back, using a towel or band, hook it under your shoe/foot and raise the leg, bringing the leg closer to your chest, to produce a stretch through the hamstrings/back of leg.

Either sitting or standing, move one arm across the body, placing the second arm/hand just above the elbow joint, gently forcing the arm further across to produce a stretch through the shoulder & triceps

Seated or standing, bend one arm, raise it over your back and hold.  With your remaining hand, place it just above the elbow joint and gently push the elbow further back to stretch the triceps

To stretch the pec area and front of shoulder, place one arm against a wall, step forward with that sides leg, and gently twist towards the wall

On all fours, twist your hands 180 degrees and sit back slightly onto your heels.  feel a stretch through the forearms

Seated, place one leg of the other as pictured.  Grab the outside of your outer thigh and gently pull towards you.  You will feel a stretch in your outer thigh and bum cheek

 Seated or standing, link your hands in front of you, lower your chin and round down.  Feel the stretch between the shoulders.

To achieve a stretch through the chest & shoulders, place your hands/arms out away from you.  Shuffle your bum further away from your hands to increase the stretch.

Sitting on your heels, arms out in front of you, relax and release yourself into the position.  Move the hands further from the body if you wish to increase the back/shoulder stretch