Examples of static stretches
1) Stand up straight with the feet apart. Raise both hands straight. Then, bent down to touch your feet. The knees must be kept straight. Hold for 20-30 seconds then recover.
2) Quadriceps stretch. Stand on your left leg with the right leg bent backwards and use your right hand to hold onto your right leg. Slowly pull the right leg back towards the buttocks, until a stretch can be felt. Alternatively, you can stand on you left leg with your right leg bent backwards, but instead use you left hand to hold you right leg. Repeat with the other leg and hold for 20 seconds. Grab onto a steady object for balance.
3) First sit down. Bend your knees and put the soles of both feet together. During the exercise, the soles of the feet should be in complete contact. Use your hand to hold onto the feet. Then, push both feet as near as possible to the groin, and allow your legs to fall towards the ground or push the thigh towards the ground. The back should be kept straight at all times. Hold for 15 seconds.
4) Gastrocnemius stretch. Stand facing the wall and put both hands on the wall, leaning towards it until a stretch is filled. Stretch one leg out, while the other leg is kept in. Both the feet should point towards the wall and the whole foot must be in contact with the ground. The knee of the foot is kept straight. Feel the stretch on the calf and hold 30 seconds.
5) Stand facing the wall and put both hands on the wall, leaning towards it. One foot should be behind the other foot with both feet pointing towards the wall. While ensuring that the whole of both feet is in contact with the floor, slowly bend your back knee until you feel a heel stretch in the back leg.
6) Hamstring stretch. Put one leg on a table, and keep it straight. Bent forward with your hands extended. Stretch as far as possible and hold for 20-30 seconds. Then repeat with the other leg.
7) Chest stretch. Extend one arm out, parallel to the ground. Make sure it is kept straight. Find a solid object like a wall or a door. Grab onto the edge of that object, with one side of the body facing that object, and turn your body away from the object. You should be able to feel a stretch in the chest and hold for 20-30s. Repeat for the other arm.
8) Bicep stretch. Stand straight with both arms extended and parallel to the ground. Your palm should be facing the back. Stretch your arms as far back as possible, and hold for 20-30 seconds.
1) Stand up straight with the feet apart. Raise both hands straight. Then, bent down to touch your feet. The knees must be kept straight. Hold for 20-30 seconds then recover.
2) Quadriceps stretch. Stand on your left leg with the right leg bent backwards and use your right hand to hold onto your right leg. Slowly pull the right leg back towards the buttocks, until a stretch can be felt. Alternatively, you can stand on you left leg with your right leg bent backwards, but instead use you left hand to hold you right leg. Repeat with the other leg and hold for 20 seconds. Grab onto a steady object for balance.
3) First sit down. Bend your knees and put the soles of both feet together. During the exercise, the soles of the feet should be in complete contact. Use your hand to hold onto the feet. Then, push both feet as near as possible to the groin, and allow your legs to fall towards the ground or push the thigh towards the ground. The back should be kept straight at all times. Hold for 15 seconds.
4) Gastrocnemius stretch. Stand facing the wall and put both hands on the wall, leaning towards it until a stretch is filled. Stretch one leg out, while the other leg is kept in. Both the feet should point towards the wall and the whole foot must be in contact with the ground. The knee of the foot is kept straight. Feel the stretch on the calf and hold 30 seconds.
5) Stand facing the wall and put both hands on the wall, leaning towards it. One foot should be behind the other foot with both feet pointing towards the wall. While ensuring that the whole of both feet is in contact with the floor, slowly bend your back knee until you feel a heel stretch in the back leg.
6) Hamstring stretch. Put one leg on a table, and keep it straight. Bent forward with your hands extended. Stretch as far as possible and hold for 20-30 seconds. Then repeat with the other leg.
7) Chest stretch. Extend one arm out, parallel to the ground. Make sure it is kept straight. Find a solid object like a wall or a door. Grab onto the edge of that object, with one side of the body facing that object, and turn your body away from the object. You should be able to feel a stretch in the chest and hold for 20-30s. Repeat for the other arm.
8) Bicep stretch. Stand straight with both arms extended and parallel to the ground. Your palm should be facing the back. Stretch your arms as far back as possible, and hold for 20-30 seconds.