Wall Lat Stretch
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Stretch Of The Week – Wall Latissimus Dorsi Stretch

STRETCH OF THE WEEK: The Wall Latissimus Dorsi Stretch This stretch is particularly great for swimmers due to their high level of lat use in each stroke. However, most people can find this stretch beneficial for their posture. In general, people’s pecs and lats (which are major shoulder internal rotators) are overly tight from daily activities. […]

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Stretch Of The Week – Child’s Pose With Lean

STRETCH OF THE WEEK:

Child’s Pose With Lean

This is another great Latissimus Dorsi Stretch! This is an easy comfortable stretch to get into and hold for an extended period of time. This #stretch is particularly perfect for golfers and swimmers. The leaning rotation once in child’s pose will get a significant pull on each individual side and allow the athlete to identify any flexibility imbalances they may have. With the extra flexibility a golfer will be able to rotate more comfortably and produce more power on drives and iron shots! Again, anyone can benefit from this stretch for rounded shoulders, and thoracic postural purposes as well.

DO THIS STRETCH!

  1. Start on hands and knees on the floor
  2. Knees are hip width apart and the arms parallel to each other
  3. Move the hip towards the heels and push the hands forward a bit to reach an effective stretching
  4. Let the upper body sink down to the floor
  5. Using your finger tips, walk your hands out as far as they can go, to achieve a deep stretch. * Then, again using finger tips, walk your hands off to one side while keeping your upper body and hips level to the floor
  6. Hold stretch for 30+ seconds then repeat on other side
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Stretch Of The Week – Fire Log Pose With Torso Twist

STRETCH OF THE WEEK:

Fire Log Pose With Torso Twist

This is an amazing full body #stretch! The Fire Log Pose provides a deep stretch to the hips, opening the outer hips and buttocks. It also stretches and strengthens the groins, thighs, calves, and abdominal muscles. This pose also gently stimulates the abdominal organs, which helps to regulate digestion and metabolism. Adding in the Torso Twist is a great way to stretch the lumbar and thoracic spine as well. This stretch is PERFECT for pregnant and postnatal women. In addition however, the flexibility, mobility, and core benefits from this stretch are advantageous for all sorts of athletes and athletic activities involving torso rotation and hip stability, including baseball, volleyball, golf, tennis, rock climbing, MMA, dancing, gymnastics….well…everyone! 😀

DO THIS STRETCH!

  1. Sit on the floor with your legs extended, spine straight, and arms resting at your sides. * Bend your right knee and hug it to your chest. Then bring your right ankle to rest just above your left kneecap.
  2. Bend your left knee. Slide your left shin beneath your right shin, bringing your left ankle directly underneath your right knee.
  3. Work toward bringing your shins parallel to the top edge of your mat, keeping your right shin stacked directly above your left shin.
  4. Press your groins toward the floor and sit up straight. Keep your back strong and chest up – This is the Fire Log Pose
  5. Now to add the Torso Twist
  6. Place your right hand in front of your legs, fingers pointing forward, and your left hand directly behind you, fingers pointing backward.
  7. While maintaining a strong upright torso and keeping your knees and ankles down, gently twist to point your chest to the left.
  8. Hold for five seconds and repeat the twist to the other side. * Keep switching side to side for up to one minute.
  9. Release the pose slowly.
  10. Repeat for the same amount of time with the opposite leg on top
Double Pull Deltoid Stretch
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Stretch Of The Week – The Double Pull Deltoid Stretch

STRETCH OF THE WEEK: Double Pull Deltoid Stretch This is a #stretch that is excellent for releasing the, always tension filled, deltoids. Many of us hold our stress in our shoulders, the deltoids, the upper traps, etc. This stretch will do wonders at alleviating that pain and allowing your shoulders to relax. Therefore regaining full range of […]

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Stretch Of The Week – Seated Lean Back Stretch

STRETCH OF THE WEEK:

Seated Lean Back Stretch

When we sit hunched over a desk or tablet all day our anterior deltoids shorten (and get tight) along with our pectoral muscles. This is generally the cause of most adults poor posture and it’s associated pain. The seated lean back (an anterior deltoid and pectoral stretch) is an excellent #stretch for relieving neck, shoulder, and upper back pain caused by this poor posture and rounded shoulders. This is also staple for all athletes, involved in sports or activities with a high usage of their shoulder cuff. Examples include baseball, tennis, and volleyball players, along with rock climbers and powerlifters. In addition, this is amazing for postnatal moms 🤰🏻👶🏻🙌🏻 especially when breastfeeding due to hunching your shoulders over while feeding your pride and joy. Take time to take care of yourselves too moms! 👍🏻💯

How To Do It!

  1. Sit upright on the floor or a yoga mat, with your feet flat on the ground and legs bent comfortably.
  2. Place your hands palms down, behind you slightly wider than shoulder width apart, with your fingers pointed backward.
  3. Slowly scoot your butt and hips forward, or walk your hands backwards until you feel a gentle stretch in the front of your shoulders and across your chest.
  4. From there, inhale as you lift your chest toward the ceiling allowing the shoulders to open even more. (Hold for 3s)
  5. Then exhale and allow your body to sink deeper into the stretch (Hold for 5s)
  6. Repeat the stretching and breathing 5 times trying to stretch deeper each time.
Single Arm Penguin Shoulder Stretch
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Stretch Of The Week – Single Arm Penguin Shoulder Stretch

STRETCH OF THE WEEK: Single Arm Penguin Shoulder Stretch The Single Arm Penguin Shoulder Stretch is an excellent #stretch for releasing the, always tension filled, Posterior Deltoids. Many of us hold our stress in our shoulders, the deltoids, the upper traps, etc. This stretch will do wonders at alleviating that pain and allowing your shoulders to relax. […]

Double Tibialis Anterior Stretch
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Stretch Of The Week – Double Tibialis Anterior Stretch

STRETCH OF THE WEEK: Double Tibialis Anterior Stretch The tibialis anterior is a muscle located at the front of your lower leg and wraps down your shin bone. Unfortunately, this muscle is often overlooked in a persons stretch routine. If you’re a runner, endurance athlete or if you’ve ever been diagnosed with “shin splints,” you […]