31 Days To A Much Improved You Fitness Tip #5 Add These Four Stretches To Your Daily Routine

Lying Hamstring Stretch

Lying Hamstring Stretch - Start

Start Position For Lying Hamstring Stretch

Finish Position For Lying Hamstring Stretch

In the start position you want to lye flat on your back with your left leg relaxed on the ground. Grab behind your right knee with both hands and pull your knee toward your chest. Hold for 30 to 60 seconds. After 30-60 seconds straighten  your right leg, grab your calf and pull your leg toward your body. You’ll feel a stretch in your hamstring (the back of your leg). Hold for 30-60 seconds. Repeat with your left leg. Do 2-3 stretches for each leg.

Figure Four Stretch

 

Figure Four Stretch

Lying on your back, place your right ankle on your left knee. Grab behind your right knee with both hands. Pull your right knee toward your chest.  Hold for 30 seconds, then pull your knee in more. Hold another 30 seconds. Repeat with your left legs. Stretch each leg 2-3 times.

 

 

 

 

 

 

Butterfly Stretch

 

Butterfly Stretch

Butterfly Stretch

Sit tall, place the soles of your feet together. Place your hands on your ankles and your elbows on your knees. Lift your sternum (the bone in the middle of your chest). Press down on your knees with your elbows. You should feel a stretch in your inner thigh. Hold for 60 seconds. Repeat 2-3 times.

 

 

 

 

 

 

 

 

Kneeling Hip Flexor Stretch

 Kneeling Hip Flexor Stretch

Start with you left knee on the ground and your right foot forward. Your right knee should be directly above your right ankle.  Lift your sternum (breast bone), keep your torso up tall.  Slowly move your hips forward while avoiding your instints to lean forward.  You should begin to feel a stretch on the front of your let hip (hip flexor). If you can contract your left gluteal muscle (butt), this will increase the stretch. Hold for 30-60 seconds. Repeat on your other side. Stretch each side 2-3 times.

 

 

 

 

 

 

 

 

Watch This Video To Learn More About How To Perform These 4 Stretches Correctly

[youtube]http://www.youtube.com/watch?v=9kbK196FQR4[/youtube]

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