Marion Freijsen A blog about Sports, Fitness & Health

Great set of stretches!

Here’s for all of you who didn’t buy into my winter fun suggestions of earlier this week… a nice half an our stretch work-out you can do in the warmth of a fitness centre or even at home.

Start loosening up – just take a couple of deep breaths in, letting your stomach extend as you inhale. Exhale through your mouth.

Do all off the below about 20 times (either side for arm/leg movements) not forcing the pace, but letting it flow naturally.

• swing your arms in a huge circle forwards 20x and then reverse 20x times making sure you lift your shoulderblades and reach as high as you can at the top of the circle, as far back as your skeleton will let you and as far forwards;
• Then swing arms forward and bend from the elbows at the top, making a chopping movement with joint hands towards to top of your spine, right below your skull. Just let it drop quickly and swing forward. It’ll loosen up your neck and shoulders nicely.
• Now swing your arms from side to side, turning your body as you swing, making the swing flow smoothly all around your centre. You should be looking over your shoulder to the back as you swing to one side, and over your other shoulder as you swing to the other side.
• Next grab hold of something to your side, like a chairback or railing and swing your leg forward letting the movement flow naturally (so no forcing on the upswing) – as you swing back kick up your foot towards your butt making the movement snappy and short. Then let your leg fall down and raise up to the front again. Switch legs.
• Stand facing the same support – holding on to the top. You move your leg sideways now, crossing over your other leg on the swing. As you cross you let your foot point loosely, as you let it swing sideways to the other side, flex your foot (ankle/foot at 90 degree angle) as you raise it up on the side. Switch legs.
• Lie down on the floor, on your back. Stretch your arms out to the side, making a cross shape. Move your right foot, with extended leg, towards your left hand – keeping the palm of your hand firmly on the floor. If you can’t reach it all the way, that’s absolutely fine, just touch the ground with your toes whereever you can get to and move your leg back to starting position. Then raise your other leg and do the same to the other side. Alternate sides.
• Turn over on your stomach, again stretching your arms out to the sides, palms down on the floor. From this position, you again move your foot over to your opposite hands. Sounds weird? Wait until you do it! It really is weird but loosens up your spine very nicely. Again, don’t force it – if you can’t touch your hand, just touch the floor wherever you can. Alternate legs.

If you do these exercises a couple of times a week, doing them smoothly without rushing or forcing, you’ll notice the difference in a few weeks. It’s a great all round loosener of arms, legs, spine and hips and can be used as a warm up and/or cool down before any other activity.