Flexibility

BACKING UP THE CAR

Backing Up the Car
Backing Up the Car Starting Position

Hi!  I hope everyone’s having a good day, I’d like to explain how to do the Backing Up the Car neck stretch today.  It’s a very simple stretch that will help loosen up tightness in your neck and a little bit in your upper back.  To do the stretch you start out standing up with both arms extended in front of you.

You make a fist with both hands similar to grabbing onto a steering wheel. Then you slowly start turning your head and neck to one side and keep turning it until you can’t turn it anymore.  Once you’ve reached that point, hold that position for at least 20 seconds or more if your neck’s really tight.

Then slowly start turning your head and neck back the other way until you’re looking straight ahead again.  Repeat the process with your neck going in the other direction.

Backing Up the Car
Backing Up the Car Action Movement

The key is to make sure you turn your head and neck very slowly in each direction, this way you’ll feel more of a stretch.  If you turn it too fast you won’t get nearly as much out of the stretch.

If you have any comments or questions please let me know in the comments and I will get back to you. Thank you for your time and have a wonderful day!

 

 

 

Jon


OUTWARD HIP ROTATION

Outward Hip Rotation Starting Position
Outward Hip Rotation Starting Position

Hello everyone!  Today I’m going to explain how to do the outward hip rotation.  It’s a great warm up move that improves flexibility.  I can’t stress enough how important flexibility is to your overall fitness.  It helps get blood flowing to the targeted muscle and tissue group and reduces risk of injury.

Flexibility can be improved by stretching and there are two methods of stretching.  Those include dynamic stretching and static stretching.  The outward hip rotation is a dynamic stretch meaning it’s performed through a full range of motion.  Static stretching is taking a muscle to the point of tension and holding it there for at least 20 seconds.

 

To begin the outward hip rotation you stand with one foot perpendicular to the other and your hands on your waist.  You then raise your leg and foot that’s in front of you and move it in an outward motion.  You bring it around to the same side of your body before placing it on the floor.  For example, if you start with your right foot then you should place your right foot on the right side of your body when you’re done.

Outward Hip Rotation Action Movement
Outward Hip Rotation Action Movement

 

You should do this 10 times and then repeat the process with your opposite leg and foot.  The first photo I posted shows the starting position.  The second photo shows the action movement, and the last image shows the ending position.

If you have any questions or comments please feel free to let me know in the comments section.  Thanks for reading and have a terrific day!

Jon

 

Outward Hip Rotation End Position
Outward Hip Rotation End Position

 

 

 

 

 

 

 


ONE ARM SIDE STRETCH

Hello!  Today I’m going to explain how to do a simple upper body stretch move.  It’s called the one arm side stretch.  It’s a static stretch that should be held for 15-30 seconds.  If you’d like more information about the difference between static and dynamic stretches please read the flexibility section under my blog How To Get Fit With A Recipe For Success here http://simplefitness123.com/how-to-get-fit-with-a-recipe-for-success.

One Arm Side Stretch
One Arm Side Stretch End Position
One Arm Side Stretch
One Arm Side Stretch Starting Position

 

 

 

 

 

 

 

To do the stretch you place your feet shoulders width apart.  You raise one arm straight above your head. Then you lean as far as you can to the opposite side of the arm that’s raised.  Hold that position for 15-30 seconds and then repeat the process with your opposite arm and other side of your body.  Ideally, you want to aim for 30 seconds but if that’s too much then hold it as long as you can.  If you have any comments or questions please leave them below.  Thanks for reading and have a wonderful day!

Jon


CALF STRETCH

Hello!  I’m going to explain how to do the calf stretch today, it’s extremely simple yet a very effective way to stretch your calf (gastrocnemius) muscle.  All you do to start is stand with one foot about 24 inches in front of the other with your hands on your hips.  Your front and back legs should be fairly straight to start.

Calf Stretch Starting Position
Calf Stretch Starting Position

Then you lean your body weight forward while flexing your front leg at the same time.  You lean forward until you feel the calf muscle of your back leg start to stretch.  Your back leg should stay straight while you do the stretch.

Once you feel your back calf muscle starting to stretch, hold the stretch for 20-30 seconds.  After 20-30 seconds lean back until your back calf muscle is relaxed and back in a neutral position.

 

Calf Stretch Action Movement
Calf Stretch Action Movement

Repeat the process with your other leg.  You can do the stretch 2-3 times depending on how tight your calf muscle is or if you’re preparing for some lower body exercises. If you have any comments or questions please let me know and I will get back to you.  Thanks for your time and best of luck to a healthy lifestyle!

Jon

 


CAT STRETCH

Hello!  Today I’m going to go over how to do a great stretch for your upper and lower back.  It’s very simple and can be done anywhere.  You start out by getting on your hands and knees with your arms in front of your knees.  Your head and eyes should be facing forward.  You take in a deep breath and at the same time arch your back as high as you can.  Your head and eyes can drop down while you do this movement.

Cat Stretch
Cat Stretch Arched Position

 

 

 

 

 

At this point you should have a hump in your back like a camel. Sometimes this stretch is referred to as the cat and camel stretch.  Once your back is arched hold that position for 3-5 seconds.  When you exhale bring your back downward to a sagging position.  At the same time bring your head, neck, and eyes upward so you’re looking straight up at the ceiling.  Once in that position hold it for 3-5 seconds also.

Cat Stretch
Cat Stretch Sagging Position

 

 

 

 

 

After 3-5 seconds inhale again and go back to the camel position.  Keep going back and forth between the 2 positions until you’ve been in both positions at least 12 times.  If you’re back is feeling a little tight you can do more reps.  This stretch is very simple, yet very effective.  If you have any questions or comments please feel free to let me know as I look forward to hearing from you.  Thanks for your time and good luck to your fitness!

Jon


FOREARM STRETCH

Hello!  I hope you’re having a great day, today I’m going to discuss how to do an easy stretch for your forearms.  The forearms are a part of your body that don’t get stretched too often, because most people don’t think about their forearms when warming up.  They usually focus on other parts of their upper body like the shoulders, chest, and back.  However, having strong functioning forearms can definitely enhance your overall performance.  The process for doing this stretch is quite simple.

Forearm Stretch Starting Position
Forearm Stretch Starting Position

To start out you get on your hands and knees on the floor.   Your arms should be in front of your legs, and your hands and fingers should be facing outward to the sides.  Then you lean your upper body to one side as far as you can without taking your hands off the floor.

Once you’ve reached that point you hold that position for 2-3 seconds.  Then you lean back the other way as far as you can, doing the same thing without taking your hands off the floor.

Gently lean back and forth to each side 10 times.  You should feel a nice stretch throughout your forearm muscles.  This is also a great stretch to do if you’re getting ready to do an upper body workout.  One thing I like about this stretch is it’s very simple, yet very effective.

Forearm Stretch Action Movement
Forearm Stretch Action Movement

If you have any stretches you like to do involving the forearms and you want to share them, please let us know.  Or if you have any comments or questions please let me know and I will get back to you.  Thank you for reading and have a wonderful day!

 

 

 

Jon

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