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    Body Kore Stretch Guide

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    cinefil70
    The document provides stretching exercises for the lower and upper body. It describes the major muscle groups in the legs such as the quadriceps, hamstrings, and calf muscles. It then demonstrates static stretching exercises for each muscle group with images. The benefits of stretching and guidelines are outlined. Upper body stretches are then described for the neck, chest, back, and abdominals.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Body Kore Stretch Guide

    Uploaded by

    cinefil70
    77 views7 pages
    The document provides stretching exercises for the lower and upper body. It describes the major muscle groups in the legs such as the quadriceps, hamstrings, and calf muscles. It then demonstrates static stretching exercises for each muscle group with images. The benefits of stretching and guidelines are outlined. Upper body stretches are then described for the neck, chest, back, and abdominals.

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    The document provides stretching exercises for the lower and upper body. It describes the major muscle groups in the legs such as the quadriceps, hamstrings, and calf muscles. It then demonstrates static stretching exercises for each muscle group with images. The benefits of stretching and guidelines are outlined. Upper body stretches are then described for the neck, chest, back, and abdominals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    77 views7 pages

    Body Kore Stretch Guide

    Uploaded by

    cinefil70
    The document provides stretching exercises for the lower and upper body. It describes the major muscle groups in the legs such as the quadriceps, hamstrings, and calf muscles. It then demonstrates static stretching exercises for each muscle group with images. The benefits of stretching and guidelines are outlined. Upper body stretches are then described for the neck, chest, back, and abdominals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 7

    Stretching Exercises

    for the Lower Body

    Leg Muscles
    The leg has many muscles that allow us to walk, Remember to:
    jump, run, and move. The main muscle groups are: Warm-up your muscles first
    before stretching (i.e. stretch
    after walking).

    Stretch until you feel mild


    discomfort, not pain.

    Never bounce/ force a stretch.

    Quadriceps Hamstrings Hold the stretch for 10-30


    The big muscles Several muscles at
    seconds and then relax.
    in the front of the the back of the
    leg. It straightens thigh. Bends leg.
    Do not hold your breath
    the leg.
    when stretching.

    Gastrocnemius Do stretching exercises


    The calf muscle.
    at least 2-3 times a week.
    Allows you to stand
    up on your toes.

    Front Back Standing


    Quadriceps
    Stretch
    Quadriceps Pull heel toward buttocks
    until a stretch is felt in front
    of the thigh. Keep leg
    close to body with knee
    pointing to floor. Repeat
    with both legs 2-3 times.

    Lying Quadriceps Stretch


    Lie on your side. Pull heel toward buttocks until a stretch is
    felt in front of the thigh. Repeat with both legs 2-3 times.
    Hamstrings
    Lying Hamstring Stretch
    Slowly bring knee towards chest. Gently extend leg
    with knee slightly bent and hold when in a comfortable
    stretch. Repeat with both legs 2-3 times.

    Sitting Hamstring Stretch


    Bend knee of left leg and keep right leg extended with knee
    slightly bent. Bend at the waist towards your left foot. Hold
    your lower leg for support. Repeat with both legs 2-3 times.

    Standing
    DONT This stretch is not Hamstring Stretch
    Slowly bring knee towards
    advised because chest. Gently extend leg
    1) excessive strain to lower with knee slightly bent and
    back, 2) common for hold when in a comfortable
    people to bounce, which is stretch. Repeat with both
    not advised, 3) no benefit- legs 2-3 times.
    contracts hamstring rather
    than lengthens it.

    Calf Muscles

    Gastrocnemius
    Hands against the wall. Keep
    back leg straight. Push heels
    down and slowly lean
    forward until stretch is felt in
    the back of the calf. Repeat
    with both legs 2-3 times.

    Soleus
    Same stretch as
    gastrocnemius, but
    bend knees of both
    legs. Repeat with both
    legs 2-3 times.
    There are 4 groups of muscles around the hips:
    Hip and gluteal adductors (on the inside), abductors (on the lateral
    hip), flexors (on the anterior side) and extensors (on
    muscles the posterior side). These muscles and the gluteal
    muscles control the movements of the hips.

    Iliopsoas
    Gluteus
    Minimus

    Gluteus
    Maximus

    Rectus
    femoris

    Anterior View Posterior View

    Hip Abductors
    (Inner Thigh) Hip Abductors
    Gently push knees to Cross your right leg over your
    floor until stretch is felt. left leg. Look over your right
    Keep back straight. shoulder while turning your
    Repeat 2-3 times. trunk and pushing back on
    knee with left elbow. Repeat
    with both sides 2-3 times.

    Hip Flexors/
    Extensors

    Gluteal
    Muscles
    Slowly lean and push hip to floor
    until stretch is felt on front of hip.
    Repeat with both sides 2-3 times. Place right foot above left knee. Slowly lift
    left leg towards chest. Keep arms flat on
    floor. Repeat with both legs 2-3 times.
    Stretching Exercises
    for the Upper Body

    m. trapezius
    Benefits of stretching
    Improves flexibility

    Decreases risk of injury

    Reduces muscle tension


    m. triceps
    brachil Improves circulation

    Reduces anxiety, stress, and fatigue

    Improves muscle coordination

    Improves physical performance

    m. gluteus Enhances enjoyment of physical activities


    maximus

    Sit or stand with hands loosely at your


    sides. Gently tilt your head forward
    and then backwards until you feel the
    stretch. Repeat 2-3 times.
    Neck
    Neck Flexion/
    Side Bends Extension

    Sit or stand with hands


    loosely at your sides.
    Tilt your head sideways.
    Hold for 5 seconds.
    Switch to other side.
    Repeat 2-3 times. `
    Lying Abdominal Stretch
    Chest Lie on front side and push upper
    torso upwards with arms until
    stretch is felt. Repeat 2-3 times.

    Place both arms directly


    behind you against a flat
    surface with arms parallel to
    the floor. Push against flat
    surface until stretch is felt in
    chest. Repeat 2-3 times. Pectoralis Abdominals
    Major Stretch

    Lower
    Back
    Latissimus Dorsi Stretch
    Begin by kneeling and extending forward until
    Mild Back stretch is felt. Slide hands forward and push
    With hands on the
    buttocks backward. Repeat twice.
    small of the back, Stretch
    slightly bend back
    until stretch is felt.
    Repeat 2-3 times. Upper back

    Shoulder Behind the Back Stretch


    Stand up and place your left
    hand on the small of the back.
    Grab your left hand and pull
    towards the right. Repeat 2-3
    times on each side.

    Cross-Chest Stretch
    Pull your left arm across
    your chest and push on
    your elbow close to your
    chest with your right hand.
    Repeat 2-3 times each side.
    Arm muscles

    Anterior View Posterior View

    Triceps Stretch
    Raise right arm over
    your head with elbow
    pointing towards
    ceiling. Pull down
    elbow with opposite
    arm and lean arm
    towards the opposite
    side. Repeat 2-3 times
    on each side. Biceps Stretch

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