stretch it out
STATIC STRETCHES
Overhead tricep stretch
This stretch targets your triceps + muscles in your shoulders.
1. Reach your right arm up to the ceiling, then bend your elbow to bring your right palm down toward the center of your back.
2. Bring your left hand up to gently pull your right elbow downwards.
3. Hold this stretch for 20–30 seconds and repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.
Half kneel hip flexor stretch
This move will stretch and lengthen the hip flexor muscles.
1. Start by kneeling on the floor and move your right leg in front of you making a 90 degrees angle with your knee and the left knee stays on the floor.
2. Place hands on hips and keep back straight and shift your hips forward for a stretch. You should feel stretching through the left leg.
3. Hold this stretch for 20–30 seconds and repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.
Sitting hamstring stretch
This move will stretch the hamstrings which are often a very tight muscle.
1. Start by sitting on the ground and bend the left knee with the foot facing inward and extend the right leg out keeping the knee slightly bent.
2. Bend forward at the waist, making sure to keep the back straigh.
3. Hold this stretch for 20–30 seconds and repeat on both sides 2 or 3 times, attempting to get a deeper stretch with each repetition.
DYNAMIC STRETCHES
Arm circles
This stretch will help to warm up the shoulder muscles and joints to prepare for physical activity.
1. Start by standing straight, feet shoulder width apart while holding arms out shoulder height
2. Move them in circular motions backwards then forwards 5-10 times
Upper Body Twist
This stretch is used to warm up the torso and spine.
1. By standing shoulder width apart place hands on hips
2. Rotate the body from side to side without moving the torso. Repeat 5-10 times
Cat Cow
This stretch is a movement to warm up or cool down the spine, neck and shoulders.
1. Starting on all fours, place hands in line with shoulders
2. Arch the back and lower the neck, then move into the next position by lowering the belly and raising the head. Repeat 3 to 5 times
High Knees
This is used to help prime the body for lower body training.
1. Standing upright, bringing one knee up towards the chest, returning to the starting position
2. Alternate legs and increase speed as your body warms up
Leg Swings
Prepares the body for lower body workouts or any type of cardiovascular activities.
1. Find a support to hold on to, while raising one leg at a time, forwards and backwards
2. Repeat 10-20 times, then swap legs.
Why not get both types of stretches in with one of our yoga classes in our beautiful temperature-controlled studios.
