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You are here: Home / Injury Prevention / Our top 4 stretches

Our top 4 stretches

March 1, 2016

stretch3

Not all stretches are made equal.

So here are our top 4 stretches. We have recommended techniques that are safest for your back but if you are concerned get in touch and we will personalise your stretching program.

1. Book Opening

Lay on side, knees bent. Arms outstretched at 90 angle. Reach top arm to ceiling, then allow eyes and chest to follow fingertips.

Once finger tips have met, reverse by gently rotating. Ensure bottom shoulder remains on mat and hips stay stacked.

Book 3

Book 2

Book 1

2. Hip Flexor

Kneeling on the ground, maintain an upright posture. The aim of this is to feel a stretch down the front of your thigh and maybe even into your tummy. To do this you must:

  1. Keep your back flat
  2. Tuck your tummy in BUT don’t hold your breath
  3. Don’t lean forward, stay straight and think tall!

Hold for a minimum of 30 seconds before repeating on the opposite side.

Hip Flexor Stretch

3. Hamstring Stretch

Place one foot on a chair and have your leg slightly bent and your toes pointing forward. Now lean forward at your hips, keeping a straight back.

You should feel a stretch at the back of your leg.

Hold for 30 seconds.

Hamstring Stretch

4. Pec Minor & Major Stretch

Pec Major

Standing in a corner or doorway, lift shoulders to 90 degrees.

Resting on your forearms gently lean forward until a stretch is felt in the front of your shoulders.

Pec Major Stretch

Pec Minor

Standing in doorway, place hand against wall above shoulder height.

Gently lean forward until stretch if felt in front of shoulder.

Pec Minor Stretch

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Filed Under: Injury Prevention, Stretching Tagged With: cronulla, injury prevention, muscles, physio, physiotherapy, recovery, stretch, stretches, Stretching

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Join hundreds of others and shape a life you love.

If you want more energy & flexibility but feel you’re too busy, sign up to receive our free ‘Get Active & Energetic 7 Day Challenge’.

If you’re into serious training and want to reduce your chance of injury, sign up to receive our free guide on ‘7 Habits Athletes Practice To Reduce The Chance of Injury’.

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  • Knee
  • Foot and Ankle
  • Lifestyle and Ageing
  • Running
  • Shoulder
  • Spine
  • Sport
  • Technique
  • Treatment
  • Women’s Health

Join hundreds of others and shape a life you love.

If you want more energy & flexibility but feel you’re too busy, sign up to receive our free ‘Get Active & Energetic 7 Day Challenge’.

If you’re into serious training and want to reduce your chance of injury, sign up to receive our free guide on ‘7 Habits Athletes Practice To Reduce The Chance of Injury’.

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