Sit and Reach
Instructions
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Sit down with your legs against the box and back against the board
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Your legs should be straightened completely while your arms should be parallel to your legs
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The meter should be just touching your finger tips
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While stretching your lower back and hamstring, attempt to push the piece as far as possible in one slow motion
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Hold your final position for a few seconds
2.4km run
shuttle run
pull-ups/
inclined pull-ups
sit and reach
standing broad jump
sit-ups
overview
Leg Up Hamstring Stretch
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Lie flat on your back with the sole of your foot touching the floor
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Lift your right leg in the air
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It is alright if you are unable to straighten your legs but your flat surface of your feet should be facing the ceiling
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Slowly straighten the legs as much as possible
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Repeat with left leg
Primary muscle: Hamstring
Type: Stretching, Isolation
Video courtesy of NapfaReadyReady
BEFORE YOU GO...
from www.britannica.com
Exercises
We deem it important that you know exactly what you're doing and which muscle it is you're exercising every step of the way, so please refer to the image below.
Dancers' Stretch
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Sit up on the floor
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Cross your right leg over your left while bending your knee. Your left leg should be straightened and flat on the floor
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Place your left arm on your right leg and your right hand on the floor.
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Rotate your upper body to the right
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Switch sides
Primary muscle: Lower back and hip flexor
Type: Stretching, Isolation
Pelvic Tilt into Bridge
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Lie down with the bottom of your feet touching the ground and your heels directly under your knees
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Lift only your tailbone to the ceiling to stretch your lower back
Primary muscle: Lower back
Type: Stretching, Compound
Iron Crosses
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Lie face down on the floor with your arms extended out to your side and palms pressed to the floor
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Bring your right leg across the back of your body and try to touch the ground
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Return to original position and immediately repeat with the other leg
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Keep changing legs for 10-20 repetitions
Primary muscle: Quadriceps
Type: Stretching, Compound
Standing Hip Flexors
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Stand up straight with your left foot slightly in front of the right
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Bend both knees and lift the back heel off the floor as you press the right hip forward
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Switch sides
Primary muscle: Quadriceps
Type: Stretching, Isolation
Toes Reach Stretch
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Sit on the floor
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Straighten both of your legs
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Bend your left leg such that the sole of your left foot is touching the knee of your right leg.
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Attempt to reach your right leg using your right hand
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Stretch for the specified duration and repeat with your left
Primary muscle: Hamstring
Type: Stretching, Isolation
Golden rule (during stretching exercises)
1. Stretch to the point where the muscle feels tight but you should not feel much pain
2. Remain in the same position for 10 seconds and release
3. After a few seconds, repeat and hold for 30 seconds and release
4. Stretch for one last time for 60 seconds.
5. Breathe slowly throughout