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STRETCHING THE WICKED AREAS
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Stretching the Thigh:
1. Point your feet straight ahead and stand with your legs a little more than shoulder width apart.
2. In a controlled motion let your feet slide out until it begins to feel uncomfortable.
3. Now bend over and hold your feet, remember to keep your feet straight.
4. Hold the stretch for thirty seconds, try not to bounce around, it's bad for your muscles.
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This is for the Groin
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The Groin:
1. Sit down on the floor with back straight and the bottoms of your feet together.
2. Slowly pull your legs in hold them.
3. Press you knees to the ground with your elbows until tight.
4. Hold for about thirty seconds, release, then repeat.
The Hamstring:
1. Stand with one leg in front of the other, just far enough apart to cause tension.
2. Proceed to put your weight over your front thigh and knee.
3. You should feel a stretch in the back of your back leg, maintain balance.
4. Hold steady and switch legs.
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The Lower back:
1. Sit upright with one leg bent and crossed over the other leg, your foot should be just above the prone knee.
2. With the arm that is on the same side of the bent leg come over the knee and twist.
3. You should feel a stretch in the lower part of the back, it may even crack.
4. Again Hold and switch.
Whole Back
1. Lay down with your back and butt on the ground.
2. Slowly bring one knee up to your chest.
3. Grab the upcoming knee with both hands and gently pull towards you.
4. You should feel a burn from your butt all the way through your back.
5. Hold and switch.
Shoulder:
1. Pull one arm across your body, neck level.
2. Stretch the shoulder muscle by putting pressure on the arm.
3. Alternate shoulders several time to get the full muscle real warm.
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Lower back
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