WEIGHT BENCH
STRETCHING EXERCISES
9
Upper Back Pull
Rhomboids, trapezius and
latissimus dorsi:
Stand with your feet together,
about three feet away from a bar
or railing that is positioned just
above you waist. Grab the bar
with an overhand grip, fully
extend your arms, exhale and
slowly bend from the waist,
keeping you back arched, until
you feel a
good stretch.
Avoid allowing your
back to round upward
and hyper extending
the knees.
Seated Hamstrin
Hamstrings:
Sit upright on the floor with both
legs extended in front of you.
Bend one leg and slide the heel
of that leg toward the thigh of your
straight leg. Allow a slight bend in
you "traight" leg and, keeping you
back straight and head in neutral
alignment, exhale and bend at the
hips. Repeat with other side.
Standing Quadriceps
Quadriceps:
Stand upright with one hand
placed against a wall for balance.
Bend one leg backward and grad
the foot or ankle of
that leg with you
same-side hand.
Exhale and try to
pull your foot
backward
so your heel touches
your glutes, but don't
pull the quadriceps
back - your thigh
should remain even
with the tight of your
stationary leg. Repeat
with other side.
Overhead Triceps
Triceps brachii:
Raise one arm overhead and rest
it against you car. Bend your
elbow so that your hand
drops behind your
head. With your
opposite hand, grab
the elbow of the bent
arm, exhale and slowly
pull the elbow behind
your head. Avoid using
a jerking motion.
Repeat with opposite
side.
Doorway Pec Stretch
Pectorals:
Stand in an open doorway (or in an
open corner of a room) and raise
your arms to shoulder height,
bending your elbows to from 90
degree angle. Place your arms
against a solid
surface, exhale
and lean forward.
Repeat with
opposite leg.
Avoid holding
you arms too
high, leaning too
quickly o too far
forward o turning
away.
