Chair Stretches

Hold all stretches for 30-60 seconds.

CROSS-ARM STRETCH:
Place your right hand on
knee, and your left hand
right knee. Lean forward
arch your back like a cat.
outward pressure with your
while continuing to hold
You should feel this across
shoulders and back.

ARM ACROSS CHEST:
Place your right hand on
the back of your left elbow.
Push your arm across your
chest, as if you are hugging
yourself with one arm.
You should feel this across
the back of your shoulder.
Perform on both sides.

HANDCUFF:

Sit on the front half of your chair.
Place your hands together, behind
your back. Sit up straight, pull
your shoulders back and push
your chest forwards at the same
time. You should feel this in the
front of your shoulders and in your
chest muscles.

ROTATION:

Slowly twist your body to
one side while keeping your
feet flat on the floor and
your knees forward. You can
use the arms of the chair to
increase the stretch.
Perform on both sides.

HAMSTRING:

Sit on the edge of your chair
and extend your right leg (or
vice versa), with your toes
pointed up. Keep your back
straight and, while maintaining
good posture, push your chest
forward so you feel the stretch
in your hamstrings.

I workout regularly but I never stretch, what is the benefit of stretching?

Stretching can prevent injuries, improve performance, reduce muscular soreness and it is a great stress reliever, so do not put it off any longer! Poor flexibility can limit normal joint range of movement. Once this occurs your body can be forced to perform abnormal movement patterns which can place excessive forces on your joints and muscles. This can lead to muscle imbalance injuries. Common problems related to poor flexibility are shoulder tendinitis, low back pain, and tension headaches.

Your stretches should be performed after an initial 5-10 minute warm-up and you should hold each stretch for 15-60 seconds. Apply a gradual stretch to each specific body part holding each stretch with a steady force. This form of stretching is called static stretching, it is the easiest and one of the safest methods of increasing flexibility.

Stretching can be performed effectively in only 5 to 10 minutes and can be done at home, in a gym, and some stretches can even be performed at work. So, if you are exercising and not stretching remember that it is important to stretch all the major muscle groups as part of a balanced exercise routine

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Rotation Low Back Stretch

Lie flat on your back on an exercise mat or blanket. Bend your legs to a ninety-degree angle and keep your feet flat on the floor. With your arms out to the side and your shoulders flat on the floor roll both of your knees together down to the floor. A gentle stretch should be felt in the lower back. Hold for 15 to 60 seconds and repeat on the opposite side.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Rhomboid Stretches

Sitting with good posture, place your right arm across the front of your body keeping it quite straight. Using your left arm, apply a gentle force pulling your right arm towards your body. The stretch should be felt on the right side across the back of the shoulder and towards your mid-back. Be sure not to hunch or shrug your shoulders upwards while performing the stretch. Perform the stretch for 20-60 seconds on each side on a daily basis.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Quadricep Stretching

While standing beside a wall for balance, bend your knee and grab your foot behind your back with the opposite arm. The key to doing this stretch correctly is to keep your abdominal muscles tight so you do not arch your back. Also, make sure to keep your knee pointing straight down towards the floor with both thighs as close as possible to one another. To increase this stretch, try pushing your hips forward a little.

Stretch should be felt along the front of your thigh.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Pectoral Muscle Stretches

Face through a doorway with your arm flush against the doorframe. Remember to keep good body posture and to keep your stomach tight so you do not over extend your back. Push against your arm. The stretch should be felt across the chest muscles. Hold the stretch for 20 to 60 seconds on each side and perform on a daily basis.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Latissimus Dorsi and Back Extensors Stretch

While kneeling on a mat, stretch your arms forward in front of your head with your palms down. The key to this stretch is to keep your gluteal muscles in contact with your heels and your arms stretched out as far as possible. You should feel this stretch through the middle and outer part of your back and down into your lower back.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Hip Flexor Stretches

Keep your right foot flat and extend your left leg straight backward. Lower your trunk as far as possible with most of the weight on your front leg. Keep your front knee above your foot and not past your toes. The stretch should be felt in your groin region and in the front of your left thigh. Hold for 15 to 60 Seconds and repeat with your left leg in front

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Hamstring Stretches

Stand facing a table or a similar object approximately the height of your waist. Keep your left foot flat on the floor and place your right foot on the object. Make sure both legs are straight but not in a locked position. Lean forward towards your right foot while keeping your back flat and shoulders back. The stretch should be felt in the hamstrings of the right leg. Alternate your legs and repeat the stretch.

Stretch should be felt in the back of your thigh.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Groin Stretches

Put the soles of your feet together with your heels a comfortable distance from your groin. Now, with your hands around your feet, slowly pull your feet towards your trunk and push your knees towards the floor with light pressure from your elbows. Be sure to keep your back straight and make your movement forward by bending from the hips and not from the shoulders. You should feel the stretch in your groin. Hold a comfortable stretch for 15-60 seconds. Breathe evenly and remember not to hold your breath.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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