Stretching and Calisthenic Exercises

Stretching

exercise procedure muscles worked

1. Lunge kneel with right knee directly above quadriceps, tensor fascia

the right ankle. Then stretch the left latae

leg back so the knee touches the floor.

Press your pelvis forward and downward

and hold for 15 - 20 seconds.

2. Quad Stretch Standing up bend your right knee and quadriceps,

(flamingo) grasp your right foot with your left had anterior tibialus (shin)

and hold for 15 - 20 seconds. Do not

hyperflex the knee and make sure you keep

your knee pointed down.

3. Figure 4 (toes up) put one leg straight out in front of you, bend hamstrings,

the other knee and bring your foot up against gastrocnemus,

the inside thigh of your straight leg. Bend soleus

at your waist and grab your toes. Bend as

far as you can keeping your leg straight.

4. Figure 4 (pointed same as above except this time point your hamstrings,

toes) foot and toes forward anterior tibialus

5. Gastrocnemus

Stretch Place foot forward and move one foot gastrocnemus,

(runners lunge) back as far back as you can and still soleus

keep your heel on the ground.

remember to keep your knee above

your ankle.

6. Butterfly sitting down, bend your knees and hip adductors

bring your feet towards your body and

place the bottoms of your feet together.

grab your ankles and use your elbows

to push your knees down.

7. Pretzel sitting down, bend your right knee hip abductors,

and place your right foot on the out- gluteus maximus

side of your left thigh. Either keep

your left leg straight or bend it and

bring your foot as close to your body

as possible both sides of your butt

on the ground. turn at your waist to

to the right, looking over your right

shoulder, with your left arm on your

right knee.

8. Double knee laying on your back, bend your knees erector spinea

to the chest and grab your legs behind your knees.

pull your knees to your chest. Curl

pelvis and upper body off the floor

9. Single knee laying on your back, bend one leg. Draw Lower back,

to the chest the other leg to your chest with your hamstrings

hands on the back of your thigh. Then

extend the leg towards the ceiling, return

to starting position and repeat with the

other leg.

10. Cobra lying on your stomach, place your hands abdominals,

below your shoulders. Push up only your anterior deltoids

upper half of your bodies. (do not tilt

your neck back)

11. Front arm cross cross one arm in front of your chest. posterior and middle

Take the other arm and pull the crossed deltoids

arm towards you.

12. Lateral Stretch Stand and place your feet shoulder width latissimus dorsi,

apart. Raise one arm above your head and abdominals,

bend at your waist towards the other side. posterior deltoids

13. Elbow clasp Raise one had above your head and bend triceps

behind the head your elbow, try to touch the middle of

your back. Take your other hand and

pull the elbow towards the opposite side,

or behind your back use your other hand

to grasp your hand and pull down.

14. Shoulder rolls In a standing position gently roll your trapezius

shoulders in a circular motion (front, up,

back and down)

15. Deltoid circles With your arms straight out to your sides deltoids

make small circles first forward then back.

Calisthenics (Muscle building)

1. Push-ups Pectoralis major/minor,

(normal, wide, and narrow) anterior deltoids,

triceps

2. Dips pectoralis, triceps

3. Pull-ups latissimus dorsi,

rhomboids

posterior deltoids

4. Crunches abdominals

5. Half Squats quadriceps,

hamstrings

6. Lunges quadriceps,

tensor fascia latae

7. Calf Raises gastrocnemus,

soleus

8. Flying superman erectpr spinea