Stretches
Stretching is very important. It allows people to have a larger freedom of movement. Do all them slowly so you will not pull a muscle, and also just in case you are not at that physical level yet.
SIDE-STRETCH:
Spread you feet apart to your sides slowly, until you can feel it. Your toes should be facing forward.
You can stand for 30 seconds with your hands on your hips.
You can bend down and touch your hands to the floor.
You can bend down and move your hands to the left side.
You can bend down and move your hands to the right side.
TOUCH YOUR TOES:
Put your feet together, with them both facing forward. Without bending your knees, bend down and reach for your toes.
If you can touch your toes then your goal should be to put your palms on the floor.
KNEE STRETCH:
Go into a sitting stance. Then bend down on one knee, while straightening the other leg onto its heel.
The leg that has the knee bent should also have a flat foot on the ground, still with the toes facing forward.
The leg that is straight should have the toes facing to the ceiling.
30 seconds on each side.
Do not rest your arms on your knees.
GROIN STRETCH:
Sit down and put the bottoms of your feet together. Bring the feet in close to the body.
Try to get the knees to the floor.
Do this for 1 to 3 minutes.
FROG STRETCH:
Kneel down on the floor, and spread the knees out.
Put the hands to the floor and push back to stretch the groin area.
STRETCH TO THE SIDE:
Stand with the feet shoulder width apart, then bring one arm up and to the side, over the head.
Make sure that the side your hand is stretching toward has its hip forward and not back.
BACK STRETCH:
Stand with your feet shoulder width apart, and put your hands on your lower back.
Now bend your back, till you can look behind you.
Remember not to stretch your back for too long.
STRETCH FORWARD:
Sit down and put your feet out straight, so that they are side by side.
Now without bending your knees, reach forward and touch your toes.
You can do this from 30 seconds to 2 minutes.
SHOULDER STAND:
Lay down on the ground with your body completely flat.
Now swing your feet up, and as your back rolls up onto the shoulders bring your hands to your back, so that you will be proping yourself up with your elbows against the ground.
SQUATTING DOWN:
Keep your feet flat as you bend you knees.
Don't bend forward too much, but you should stick your arms out forward.
ARCH YOUR BACK:
Lay on your front, and make a triangle with your hands and place it under your face.
Now push up with your hands till your arms are straight, this arches the back.
You should look up at the ceiling while doing this stretch.
GRAB YOUR ANKLES:
Lay on your front, then bend your legs and stretch your arms back, grabbing the ankles with the hands.
Pull on the ankles, then your shoulders and knees will rise from the ground.
Do this for 30 seconds.
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