Get
Fit Exercises
Calf
Stretches get fit exercises
The calf consists of the Gastrocnemius and Soleus
muscles. In general, calf stretches that bend
the knee of the calf being stretched focus on
the soleus muscle while stretches that extend
the knee focus on the gastrocnemius muscle.
Standing Soleus Calf Stretch
get fit exercises (Using a step)
Place your right heel on a step with the knee
slightly bent. Lean forward and grasp your right
toe with your right hand. Your left knee should
be slightly bent and your back should be straight
(not rounded). Support your weight on the left
leg and place your left hand on the left thigh.
Pull your right toes toward the knee keeping the
knee slightly bent. Get to the point of a mild
stretch and hold for 30 seconds.
Standing Gastrocnemius
Calf Stretch get fit exercises (Using a step)
Place your right heel on a step with the knee
extended. Lean forward and grasp your right toe
with your right hand. Your left knee should be
slightly bent and your back should be straight
(not rounded). Support your weight on the left
leg and place your left hand on the left thigh.
Pull your right toes toward the knee keeping the
knee slightly bent. Get to the point of a mild
stretch and hold for 30 seconds.
Hamstring Stretching get
fit exercises
The hamstrings consist of the Biceps femoris,
Semitendinosis and Semimembranosis. They are located
on the back side of the thigh. Their function
is to extend the hip and flex the knee. There
are many different stretching exercises for the
hamstrings, more stretches will be added to this
list in the future.
Standing Hamstring Stretch
get fit exercises (Can be performed using a step
or with the leg on the floor)
Place your right heel on a step (or in front of
you on the floor) with the knee slightly bent.
Lean forward placing your hands on the left leg.
Your left leg knee will be slightly bent (this
is the leg that is supporting your body weight)
As you lean forward, your lower back should curve
slightly inward. Try to press the buttocks and
back up pushing the hips away front the front
knee. Get to the point of a mild stretch and hold
for 30 seconds.
Sitting Hamstring Stretching
get fit exercises
Sit on the floor with the right leg extended and
the left leg bent (the left knee will be next
to your chest). Slide the bent leg down to stretch
the right hamstring keeping the chest pressed
against the thigh of the left leg. Your lower
back should be slightly curved. Make sure you
don't round the upper back (if you keep your chest
pressed against your knee, the upper back will
be OK). Get to the point of a mild stretch and
hold for 30 seconds.
Supine Hamstring Stretching
get fit exercises
Lie on your back with the left leg extended. Raise
the right leg with the knee slightly bent. Grasp
the right calf or thigh and gently pull the right
leg toward your body. (As the muscle relaxes,
you may be able to pull the leg a little closer).
Get to the point of a mild stretch and hold for
30 seconds.
Quadricep Stretching get
fit exercises
The quadriceps consist of four muscles located
on the front of your thigh. The muscles are the
Vastus Lateralis, Vastus Intermedius, Vastus Medialis
and Rectus Femoris. The four muscles act together
to extend the knee. The rectus femoris also helps
flex the hip.
Standing Quadricep Stretching
get fit exercises
Contract the abdominals to hold the pelvis in
a neutral position (do NOT arch your back - you
may need to tilt the pelvis back if you feel your
back begin to arch). Lift the right ankle toward
the glutes. Reach back with the right or left
hand and gently hold the ankle (the right knee
should be pointing toward the floor). Press the
front hip bone forward and slightly extend the
hip. Keep the torso lifted with your head up.
Get to the point of a mild stretch and hold for
30 seconds.
NOTE: This stretch is difficult for beginners
because many have trouble balancing on 1 foot
- the side lying stretch is a much better alternative!
Side
Lying Quadricep Stretching
get fit exercises
Lie on your left side with the left arm extended
and head resting on it. Contract the abdominals
to hold the pelvis in a neutral position. Bring
the right ankle back towards the glutes. Reach
back with the right hand and gently hold the ankle
(the right knee should be parallel to the floor).
Press the front hip bone forward and slightly
extend the hip. Get to the point of a mild stretch
and hold for 30 seconds.
more
on stretching get fit exercises
even
more get fit exercises
|
