STRETCHING AT HOME PART 1

Starting with a nice chilled and refreshing stretch is first on the cards. Coach Glossop is going to prescribe a number of stretch sessions throughout this period, not only to keep you feeling good, but to also getting you moving better, moving properly, reduce the amount of restriction in your body and ultimately do a better job of preventing injuries. When we are able to return to the gym again you will be feeling the best you ever have and you will be ready to go!

STRETCH ONE: Glutes & Lower Back

Directions: Bring your knee up and then across your body. Use your hand that is on the same side as your knee to hold that knee down, as you keep both shoulders on the ground.

Prescription: Hold this stretch on both the right and left side for the duration of 15 nice slow deep breathes.

STRETCH TWO: Lumbar Spine
Directions: Lying down on your front, lean slightly to one side. As you look one way, take your foot behind you and over across to your hand, on the opposite side to where you are looking. Keep your shoulders down as much as possible throughout the movement.

Prescription: Slowly alternate sides rep by rep for 2-3 minutes.

STRETCH THREE: Spine & Hips

Directions: With your toes staying on the floor, place the front of your hips onto the floor, lift your upper body and head up towards the ceiling and prop yourself up with your hands. From there transition out of the cobra position and into the child's pose. Keep your knees wide and sink into your hips.

Prescription: Go back and forth through these positions 15 times, nice and slowly whilst breathing slowly and deeply.

STRETCH FOUR: Hamstrings

Directions: First get your leg out straight and flat to the ground. Then line up your shoulders square with the foot you have in front of you. Then lean forward and down towards your toes.

Prescription: Hold this stretch on both the right and left side for the duration of 20 nice slow deep breathes.

STRETCH FIVE: Hip Flexors

Directions: Place your knee down onto the floor, the closer to knee is to the wall, the more intense the stretch will be. One that same side place the foot up against the wall. Then lift the foot on the other side up in front of you and balance yourself. You can then lift your arm up and slightly over to add more stretch.

Prescription: Hold this stretch on both the right and left side for the duration of 20 nice slow deep breathes.

STRETCH SIX: Hips

Directions: First place one foot up onto a wall at a 90 degree angle. Then bring the other knee up and whilst bending it, place it over the knee. Use one hand to hold your ankle in place and the other to push the opposite knee towards the wall.

Prescription: Hold this stretch on both the right and left side for the duration of 20 nice slow deep breathes.

STRETCH SEVEN: Groin

Directions: First get your leg out straight and flat to the ground. Then line up your shoulders square with the foot you have in front of you. Then lean forward and down towards your toes.

Prescription: Hold this stretch for the duration of 20 nice slow deep breathes.

STRETCH EIGHT: Hamstrings, Calves & Hips
Directions: Start from standing position, keeping your legs as straight as possible lean over all the way and place your hands onto the ground. Then keeping your feet still, walks your hands forward and past your face. Then stop with your hands, bring your foot up alongside your hand and opening inwards towards your knee reach up towards the roof. Switch and do the other side and then repeat.

Prescription: Repeat this sequence for 4 minutes

STRETCH NINE: Hip Swings

Directions: Face the wall and place your hands up against the wall. Keeping your feet facing the wall, begin to swing your foot left to right, letting it swing freely. Proceed then to the other leg. Then onto the next one, stand side ways against the wall with one hand on the wall and swing your foot backwards and forwards. Proceed then onto the other leg.

Prescription: Carry out the swings for one minute on and each leg, and do for both of the two positions.

STRETCH TEN: Hips
Directions: Start from standing position, keeping your legs as straight as possible lean over all the way and place your hands onto the ground. Then while you keep your hands on your feet, begin to squat down and sit your knees on the outside of your arms. Hold this position balanced for 2 breathes and then proceed to stand up with your hands up and chest upright.

Prescription: Repeat this sequence for 4 minutes

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