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Quadracep Muscle Stretch
Everest Therapeutics demonstrates proper stretch of your quadriceps- muscles, which are the large groups of muscles located on the front of the upper leg.
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Iliotibial Band (ITB) Stretch Part 1
Everest Therapeutics demonstrates proper stretch of your Iliotibial Band, otherwise known as the IT Band.
This video shows how to stretch your right IT band. You stand with your right leg positioned behind your left leg, keeping both legs straight. To engage the upper fibres of the right IT Band, lift your right arm up and lean slightly towards the left. You should be now feel a nice stretch down the whole lateral torso into the outside of the right leg.
Holding this stretch for a minimum of 30 seconds, to maximum of 90 seconds, will provide a nice lengthening and stretch release to the right IT Band.
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Low Back Prayer Stretch
Everest Therapeutics demonstrates a proper stretch of your low back muscles using a mat.
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Soleus Calf muscle stretch
Everest Therapeutics demonstrates proper stretch of your solias muscle, which is a muscle deep in the calf. Position yourself against a wall, using your hands for support.
Both knees are slightly bent, with one leg in front of the other.
The leg being stretched is the back leg. Keep your heel on the ground, and a light bend in the knee. This will produce a stretch solely in the solias.
To increase the stretch sensation, bring your front knee closer to the wall, if needed.
Keep the sensation of the stretch, mild to moderate. Hold this position for a minimum of 30 seconds, to a maximum of 90 seconds. This will produce an effective lengthening of the solias muscle. Be sure to stretch both legs.
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Shoulder Rotator Cuff muscle stretch
This is an effective stretch of the rotator cuff muscles of each shoulder. You'll be stretching each shoulder at the same time. Position yourself as shown in the video, using a towel. Grasp the towel with your lower hand and your upper hand. This may produce a stretch, in that single position. You can, however, find the stretchby pulling up with your upper arm to stretch the lower arm shoulder. When that stretch sensation appears, you can hold that position for a minimum of 30 seconds, to a maximum of 90 seconds.
You may switch arms and do the same, by either pulling up or pulling down to produce a stretch in either shoulder. Again, hold that position for 30 to 90 seconds, keeping in mind that the stretch sensation must be comfortable, (or mild to moderate).
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Gastrocnemius Calf muscle stretch
To stretch your gastrocnemius calf muscle, place your foot against the wall.
Use your hands for support.
Your opposite leg can be slightly bent.
Imagine a nice straight line through the leg being stretched.
This will produce an even tension and stretch, through your leg.
This stretch sensation should be light to moderate.
Breathe and relax into this, and hold for 45 to 90 seconds.
You should now feel a nice release through your gastrocnemius calf muscle.
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Hamstring muscle stretch
To stretch your hamstring muscles, which are the large groups of muscles on the back of the legs, position yourself, seated on the floor with both legs straight out in front of you and both feet beside each other, pointed towards the ceiling. Your back is as straight as possible. Gently lean forward, until you begin to feel the stretch sensation behind your legs.
If there is any pain or burning sensation behind the knees, you've stretched too far. Please back up until that sensation of pain behind the knees goes away. Hold this positioning for the hamstring stretch a minimum of 30 seconds. It is important to stretch the hamstrings numerous times a day.
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Glutes - Piriformis Muscle Stretch
An effective stretch for your posterior hip muscles....Vancouver Massage stretch fitness health exercise workout muscle piriformis glute butt Everest Therapeutics.
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Pectoralis Muscle Stretch
This video demonstrates an effective stretch for the chest muscles, or the pectoralis muscles. Find yourself a door frame and position the elbows just below the shoulders, and gently step through. This will produce a stretch in the lower fibres of each pectoralis major muscle. The second position, you will position the elbows at shoulder level, and gently step through.
This will produce a stretch in the mid-fibres of both pectoralis muscles. The third position, position the elbows just above the shoulders, and gently step through the door frame to produce the stretch. Holding each position for a minimum of 30 seconds, to a maximum of 90 seconds, will effectively stretch your pectoralis major muscles.
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Hip Flexor Lunge muscle stretch
This video demonstrates and effective stretch for your Iliopsoas and rectus femoris muscles, otherwise known as the 'hip flexors.' Position yourself, starting on both knees and using a wall for support. In the video we stretch the right hip flexors.
Bring the left knee up, into a lunge position, keeping the right knee planted firmly against the floor. Gently lunge forward to lengthen and engage the muscles of the right hip. You should now feel a light to moderate stretch in the front of the leg and it may travel into the pelvis, and you may feel it deep into the abdomen. Hold this position for a minimum of 30 seconds, to a maximum of 90 seconds, to effectively stretch and lengthen the right hip flexors. Slowly come out of this position when finished, and stretch to the other side.
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Anterior Compartment Leg Shin muscle stretch
This video demonstrates an effective stretch of the shin muscles. Your shin muscles run from the knee down towards the ankle. These muscles are most used in any activity where we are upright, standing, walking, or running.
To stretch your shin muscles, position yourself as follows. Kneel down and have your sitting bones push down on your heel so your foot is flat and lengthening. If you do not feel a stretch in front of the shins in this position, it is more than likely that you do not need to stretch these muscles. Maintain this position for a minimum of 30 seconds, to a maximum of 90 seconds. This should be enough time to stretch both sets of shin muscles effectively. It is very important to stretch these muscles, especially if you are involved in any sports that involve running, walking or prolonged standing.
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Iliotibial Band (ITB) stretch Part 2
This video demonstrates stretching your illotibial band. Position yourself, seated, with your back upright and bring your right ankle over your left knee. With your back straight, gently flex the lower spine, bringing your belly button towards the opening made by your legs. This will produce the stretch.
Hold that comfortably, then release your leg, bringing both hips into medial rotation, as shown. Then bring the opposite leg over the opposite knee and gently stretch by flexing the lower spine, bringing your belly button towards to opening made by your legs. And then after each leg go into medial rotation and then repeat the movements. This should produce a nice warming and lengthening effect of your hips and illotibial bands.
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Trapezius - Rhomboids mid-back muscle stretch
This video demonstrates and effective stretch for the mid-back trapezius and rhomboid muscles. Position yourself as shown in the video with one arm grasping a door frame, and walking around to stabilise the shoulder and to get an effective stretch through the mid-back.
The sensation should be mild to moderate, and can be held for a minimum of 30 seconds, to a maximum of 90 seconds, allowing yourself to relax into that sensation of stretch, and feeling the release between your spine and shoulder blade. And then when finished gently come out by turning opposite direction and then unlocking the shoulders.
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Scalenes Muscles Strtch (Anterior Neck)
This is a very effective stretch for the scalene Muscles that run along each side of your neck. To perform this neck stretch, find a chair and grasp one side, as shown. Turn your head and point your nose at your armpit. You should now feel a stretch just slightly behind your neck. Hold this position. Next, let your ear fall to the shoulder. You should feel a stretch in the middle of your neck. Hold this position. Next, turn your head to the same side and look up. You should now feel a stretch around the front of your neck. Hold each of these positions for a minimum of 30 seconds, to a maximum of 90 seconds.
Stretch the opposite side with these same three positions. Grasp the other side of the chair. Point your nose at your opposite armpit, and hold. Have your ear fall to the shoulder, and hold. Turn your head to the same side and look up, to stretch your neck, and hold. This is an effective stretch of the scalene muscles of your neck.
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