Lion Rise Fitness - Static Stretches

Static Stretches: In these type of stretches, you are holding a position for about 15-30 seconds at a time. These types of stretches you should do AFTER your workout and use to increase your flexibility.

Arms

Triceps Stretch: Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead. Bend your right elbow and reach your right hand to touch the top middle of your back. Reach your left hand overhead and grasp just below your right elbow. Gently pull your right elbow down and toward your head. Switch arms and repeat.

Back

Wall Stretch: Stand about a foot away from the wall, facing it. Reach your arms up to the wall and bring your palms to touch.Bend your elbows to bring your thumbs behind your head, pressing your chest towards the wall. For a deeper stretch, step your feet further away from the wall Hold for 15-30 seconds

Lower Back Stretch: Start by standing feet shoulder with apart. Overlay hands on top of each other and reach towards your toes until you feel tension in your lower back. Hold for 15-30 seconds.

Chest

Broomstick Stretch: Grasp broomstick or pole with wide overhand grip, stand upright and hold broomstick above head. Move broomstick back behind shoulders. Keep arms slightly flexed. Hold stretch for 15-30 seconds.

Chest Opener: Place your hands on the frame of door or on wall. Move your body forward while keeping the arms in place until you feel the stretch in your chest. The placement of your hand can be repositioned to target different areas of the chest. Hold for 15-30 seconds.

Core

Cobra: Lie on your belly and interlace your hands behind your lower back. Bring your legs together. Inhale to lift your head, chest, and legs at the same time, reaching your arms out behind you. Keep your gaze down and forward so that your neck is long. Hold for 15-30 seconds, then release.

Side Stretch: Stand straight with your feet hip-wide apart. Take your right arm and reach over your head towards your left side while bending your side. Keep bending your side slowly until you can feel a stretch on your right side. Maintain this position for about 15-30 seconds and repeat for the opposite side.

Forearms

Praying Hands: Place the fingers and palms of your hands together. Lower your hands and spread your elbows apart as far as you can while keeping your palms together, until you feel a stretch. Hold the stretch for 15-30 seconds. When performed correctly, this exercise causes your wrists to bend back until you feel a stretch across your palms, wrists, and inner forearms. (This stretch will target the flexors)

Extensor/Flexor Stretch: Extend one arm out with your elbow straight. Use opposite hand to pull back fingers of extended arm. Then for flexor stretch, pull fingers down of extended arm Hold the stretch for 15-30 seconds then switch arms.

Glutes

Lying Glute Stretch: Start off by laying on the floor on your back. Pull your bent knee up towards your chest Hold for 15-30 seconds

Twisted Glute Stretch: Begin sitting on the floor, legs stretched out in front of you. Bend one knee, keeping the other extended. Drape your opposite arm across your bent knee and twist toward it until you feel a stretch in your glute and outer hip. Hold for 15-30 seconds, then switch legs.

Groin

Butterfly Stretch: Sit tall on the floor with the soles of your feet together, knees bent out to sides. Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor. If you're too tight to bend over, simply press your knees down. Hold this stretch for 15-30 seconds.

Standing Groin Stretch: Stand with your feet wide apart and knees straight. Bend the right knee out to the side and lean to the right. Hold for 15-30 seconds.

Hamstrings

Scissor Stretch: Begin standing, stepping one foot roughly two feet behind you. Keep both legs straight and bend forward from your hips.Touch the floor with your fingertips if you can. Once your flexibility increases, you can try gripping your ankle and pulling yourself forward further for a deeper stretch. Hold for 15-30 seconds, switching your leading leg.

Crossover Stretch: Stand with one leg crossed over the other. Bend forward at the hips and try to touch the floor with your hands. Try to keep your back knee straight. Hold for 15-30 seconds.

Hips

Eye of the Needle: Begin by lying on the floor on your back. Lift your legs and cross one ankle over the opposite thigh. You’ll probably already be able to feel the stretch through your hip. You can stay here with just your ankle crossed, but if you’re looking for a deeper stretch, go ahead and lift the bottom leg off the ground slightly, wrapping your arms around your hamstring and pull back towards chest. Hold for 15-30 seconds, then switch legs.

Neck

Forward Neck Flexion: Start facing straight forwards and with your arms in front of you. Keep the elbows straight and clasp your hands together to stop your shoulders from elevating. Bring your chin down to meet your chest. Hold for between 15-30 seconds

Lateral Neck Flexion: While sitting tall or standing, place your right arm gently on the right side of your head and place the other arm straightly on your side.Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Hold for about 15-30 seconds before releasing. Repeat for the opposite side.

Quads

Side Lying Quad Stretch: Start out by lying on your side and bend one knee and gently pull until you feel tension in the quad area. Hold for 15-30 seconds, then switch sides.

Kneeling Lunge: Start out by kneeling on one leg with the other bent leg in front of you then slowly lean towards the front bent leg until you feel tension in the quad area. Hold for 15-30 seconds and then switch legs.

Shoulder

Posterior Shoulder Stretch: Stand upright and cross one arm across your body. Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder. Hold for between 15-30 seconds

Shoulder Wall Stretch: Find the end of a wall or a doorway. Then with feet standing shoulder width apart. Place hand to the wall or door hinge and slowly lean into it until you feel tension in the front of your shoulder. Hold for 15-30 seconds then switch shoulders.