Flexibility Guide

Static Stretches

Recent research indicates that static stretches are not usually beneficial before intense training or athletic performance. Dynamic stretching seems to be more appropriate as part of the warm up. If you're looking to stretch as part of a warm up rather than to build flexibility See: Dynamic Stretching Exercises

The exercises on this page are classified as static stretches. Static stretching is best performed when the body is fully warmed up at the end of an exercise session or competition. Static stretching can over strain your muscles even to the point of causing a mild sprain, especially if you aren't completely warmed up.

When performing static stretches there are a few general guidelines to follow. Only stretch to the point just before discomfort, and if tightness intesifies or if you feel pain stop the stretch immediately.

Upper Body Flexibility Exercises

Shoulder & Chest

1. You can perform this stretch kneeling or standing.
2. Clasp your hands behind your back and straighten arms.
3. Raise your hands as high as possible and bend forward at your waist and hold for 10 seconds.
4. Repeat stretch 3-4 times before proceeding to the next stretch.

Arm Across Chest

1. Begin by placing one arm straight across your chest.
2. Place your other hand on your elbow and pull your arm towards and across your chest.
3. Alternate the exercise between both arms 3-4 times before proceeding to the next stretch.

Triceps Stretch

1. Begin by reaching one hand over head behind your back with elbow in air, as if you're trying to scratch your back.
2. With your other hand, reach over and grab your elbow then gently pull towards head.
3. Hold for 10 seconds then alternate the exercise between both arms 3-4 times before proceeding to the next stretch.

Lower Body Flexibility Exercises

Glute Stretch

1. Begin by sitting on the floor with your right leg bent, place right foot over left leg.
2. Place your left arm over right leg so the left elbow can be used to push right knee.
3. Hold for 10 seconds then alternate the exercise between both legs 3-4 times before proceeding to the next stretch.

Adductor Stretch

1. Begin by standing with your feet as wide apart as is comfortable.
2. Bend your knee on one side and sift your weight to that side.
3. Reach back towards the extended foot stretching yoru abductor.
4. Hold for 10 seconds then alternate the exercise between both sides 3-4 times before proceeding to the next stretch.

Single Leg Hamstring

1. From a sitting position, place one leg out straight and bend the other at an angle so your foot is flat into your thigh.
2. Bend forward at the waist and reach for your toes while keeping your back flat.
3. Hold for 10 seconds then alternate the exercise between both sides 3-4 times before proceeding to the next stretch.

Standing Quadriceps

1. Begin by standing on one leg.
2. Lift your opposite leg behind you and grab your ankle.
2. While holding your ankle, pull heel into your buttocks and push hips slightly forward.
3. You should keep the thigh of the leg you're stretching perpendicular to the ground.
4. Hold for 10 seconds then alternate the exercise between both sides 3-4 times before proceeding to the next stretch.

Standing Calf

1. Stand with one foot about 2 feet in front of the other.
2. Keep your back leg straight with the heel on the floor.
3. Lean forward to stretch your back leg, push against a wall to increase your stretch.
4. Hold for 10 seconds then alternate the exercise between both sides 3-4 times before proceeding to the next stretch.