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POST-WORKOUT STRETCHES
1.
Soleus and Latissimus Dorsi
• Stretch:
Static
• Muscles:
Soleus and Latissimus Dorsi
Application:
•
To stretch the muscle underneath the calf, move into a lunge
position. With the heel on the floor, slightly bend the back leg until
a stretch is felt in the lower leg. Stop when tension is felt.
•
Next, clasp the hands in front of the body and turn the palms away.
Raise the arms overhead and reach the palms to the sky so that a
stretch is felt under the shoulder blades and down the side of the
body. Relax and release the arms and repeat on the other side.
2.
Hamstrings
• Stretch:
Static
• Muscles:
Hamstrings, Latissimus Dorsi, Scalenes and
Sternocleidomastoid
Application:
•
Stand beside the bike and, with a straight spine, lift the right leg
up and place the heel on the floor in front
•
Keeping the right leg slightly bent, bend forward at the hip while
keeping the spine straight
•
Reach the SITS bones back while the spine stays neutral
•
When the maximum range is reached at the hip, lengthen the knee
while keeping the spine still
•
Feel the hamstring lengthen in the muscle versus in the tendon
behind the knee
•
Extend into a multi-joint stretch by reaching the right arm over
head and turning the head to the left
•
Switch legs and repeat
APPENDIX
TO CORRECTLY TEACH A STRETCH
1.
When instructing a stretch, communicate to participants where the intended stretch may be felt.
2.
Think of the body as one unit and try to incorporate all aspects of the body into each stretch.
For example, neck and arm position in a hip stretch help to open the whole body, taking the stretch
deeper, allowing a more time-efficient stretch segment.
3.
If good form and technique is lost during a stretch, slightly come out of the position and realign
the body.
4.
Stretch when the body is warm. Hold static stretches for a minimum of 15 to 30 seconds or until
a release is felt.
5.
Never hold your breath while stretching — use your breath to release the muscle tension and
improve the relaxation response.
6.
Breathe from the diaphragm throughout the entire stretching routine.