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Self-Stretching Techniques For Lower & Upper Limbs

This document provides instructions for 10 lower body and 10 upper body self-stretching exercises. The lower body stretches target the adductors, quadriceps, calves, hamstrings, piriformis, and gluteals. The upper body stretches focus on the triceps, shoulders, biceps, pectorals, upper back, wrists, and complete upper limb mobility. For each stretch, clear instructions are given for body positioning and form to safely achieve the stretch and feel a gentle pull in the target muscles.

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maria magdy
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430 views

Self-Stretching Techniques For Lower & Upper Limbs

This document provides instructions for 10 lower body and 10 upper body self-stretching exercises. The lower body stretches target the adductors, quadriceps, calves, hamstrings, piriformis, and gluteals. The upper body stretches focus on the triceps, shoulders, biceps, pectorals, upper back, wrists, and complete upper limb mobility. For each stretch, clear instructions are given for body positioning and form to safely achieve the stretch and feel a gentle pull in the target muscles.

Uploaded by

maria magdy
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Self-stretching techniques for lower & upper Limbs

LOWER LIMB STRETCHING

TIPS FOR STRETCHING

1) A stretch should feel like the muscles are pulling gently.


2) It should not be painful.
3) Listen to what your body is telling you so as not too overstretch or be
ineffective. Hold each stretch for approximately thirty seconds or ten
deep breaths.
4) Breathe deeply and slowly for all stretching exercises.

1. ADDUCTORS STRETCH

- Stand with your feet wide apart.


- Bend the right knee keeping the left knee straight.
- Bend until you feel a stretch in the left inner thigh.

2. QUADRICEPS STRETCH

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Self-stretching techniques for lower & upper Limbs

- Stand on your right leg and balance against the wall.


- Bend the left knee and hold the left foot against the buttocks.
- Keep your hips pushing forward.
- Keep a slight bend in the right knee.

3. CALF STRETCH

- Put your left leg behind your right.


- Keep the left heel flat on the floor and bend the right knee.
- Balance your upper body against the wall if you wish.
- Keep the left knee completely straight.
- Lean forward until you feel the stretch in your back calf.

4. HAMSTRING STRETCH

- Lie flat on your back.


- Put a towel around your right foot.
- Straighten your right leg and use the towel to bring it into a vertical
position.
- Do not allow your shoulders to tense up.

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Self-stretching techniques for lower & upper Limbs
5. PIRIFORMIS STRETCH

- Lie on your back with your knees bent.


- Cross your legs so that your left ankle rests on your right knee.
- Pull your right knee towards your chest.

6. GLUTEALS STRETCH

- Lie on your back.


- Pull your right knee to your chest and hold it there with both hands.

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Self-stretching techniques for lower & upper Limbs

Upper Limb Stretches

1) Triceps Stretch
• Raise arm above head so elbow points
upwards.
• Use opposite hand, pull elbow behind neck,
while keeping trunk and neck facing
forwards and upright.

2) Triceps Stretch and Internal Rotation


Stretch
• Raise arm above head so elbow points
upwards.
• Put other arm behind back and lift as high
along back as possible.
• If able grab fingers of other hand and curl
fingers to increase stretch.

3) Shoulder and Triceps Stretch


• Cross arm over body at shoulder height use
opposite arm to hug into chest.
• Keep trunk facing forward.

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Self-stretching techniques for lower & upper Limbs
4) Biceps and Anterior Capsule Stretch
• Standing, reach with both hand behind back.
• If able make a fist or mesh fingers and raise
arms higher behind back.

5) Bilateral Standing Pectoral and Bicep


Stretch

• Stand facing corner wall, raise arms to 90


degrees with bent elbows, so that forearms
run along wall vertically.
• Lean into wall with trunk to increase
stretch.

6) Unilateral Standing Pectoral and Biceps


Stretch

• Facing wall, place palm on wall with arm at


90 degrees.
• Turn face, trunk, and body to become side
on to the wall to increase stretch.

7) Complete Upper Limb Stretch

• Interlock hands
• turn palms so they face outwards
• then raise arms straight above head to
become vertical with ears and shoulders.

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Self-stretching techniques for lower & upper Limbs
8) Upper Back and Posterior shoulder
Stretch

• Use both hands to reach around body to


grab shoulder blades.
• Crawl fingers further around back to
increase stretch

9) Wrist Flexor Stretch

• Use opposite hand to pull back fingers and


wrist whilst straightening elbow and taking
arm to 90 degrees in front of body.

10) Wrist Extensor Stretch

• Use opposite hand to pull fingers and wrist


downwards whilst straightening elbow and
taking arm to 90 degrees in front of body.

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