Stay Fit & You Wont Pull Any Shit.

Back Stretch  (right click to view/save the image)

 STEP 1: Lie on your back (on the mat or on the floor) with arms outstretched at shoulder level. Bend both legs.

STEP 2: Slowly, drop your knees to the right until the right knee is touching the floor. While dropping your knees, keep your shoulder blades flat on the floor. However, don't force the stretch. Hold for 8-10 seconds and repeat with the other side.

 

 STEP 1: Lie on your back (on the mat or on the floor). Clasp your hands on top of your shins and bring in both knees to your body.

STEP 2: Gently pull your knees closer until you feel the stretch in your lower back. Hold for 8-10 seconds.

 

STEP 1: Lie face down (on the mat or on the floor). Move your elbows close to your body.

STEP 2: Push your torso up until your elbows are supporting your body weight. Keep your hips on the floor.

STEP 3: Be sure to keep your neck relaxed. Hold for 12-15 seconds.

 

STEP 1: Go down on your hands and knees. Maintain a straight back.

STEP 2: Create a curve in the middle of your back by pushing your spine upward. Hold the position for 5 seconds, then release the stretch and return to the starting position.

Hip Flexor Exercises

STEP 1: Kneel down with your back straight.

STEP 2: Step forward with your right foot while keeping your left knee on the floor. Put your hands on top of your right thigh.

STEP 3: Slide your back leg behind you until you feel the stretch in the front of the hip. To intensify the leg stretches, push your hip forward, straighten your body, and put your hands on your front knee. Hold for 10-12 seconds and then change sides.

Supine Hamstring Stretch

 STEP 1: Lie on your back (on the mat or on the floor).

STEP 2: Bend your left leg.

STEP 3: Hold your right leg with one hand behind the thigh and the other behind the calf muscle. Slowly, maintaining your right leg as straight as possible, pull it towards you until you feel the stretch down the back of your thigh. Allow the muscle to relax into the stretch. Hold for 8-10 seconds and repeat on the other leg.

Glute Stretch

STEP 1: Lie on your back (on the mat or on the floor). Bend your left knee.

STEP 2: Cross your right leg over your left knee so your right ankle rests just above your left knee.

 STEP 3: Hold behind the left thigh with both hands and gently pull towards you until you feel the stretch in your bottom and outer thigh. Hold for 8-10 seconds then repeat on the other leg.

Standing Quadriceps Stretch

 STEP 1: Stand up with your left, supporting leg bent slightly. Bend your right leg and hold your right foot.

STEP 2: Holding your right foot with your right hand, pull your foot up towards your bottom. Keep your back as straight as possible, your hips pointing forward, and your knees together. To intensify the stretch, push the knee of the stretched leg slightly further. Hold for about 8-10 seconds and then repeat on the other leg.

Standing Hamstring Stretch

STEP 1: Stand and straighten your left leg on a bench, a step or a rail. Maintain that position with your left, supporting leg bent slightly. You can hold on to a bar or wall for support.

 STEP 2: Gently bend forward from the hips until you feel the stretch in the back of the thigh, top of calf, and at the back of the knee. Without bouncing, hold for about 8 seconds, and then intensify the stretch by slowly leaning in further. Repeat the stretch on the other leg. Raise the height of the bench as your stretching capability increases.

Abductor Muscle Stretching

 STEP 1: Sit (on the floor or mat) with your legs straight out in front of you.

STEP 2: Bend your right leg, crossing over your left leg so that the foot is on the outside of the knee.

STEP 3: Use your left arm to ease the knee across the body, with your right arm for support until you feel the stretch in the outer thigh. Hold for 12-15 seconds and then repeat on the other leg.

Calf Stretches

STEP 1: Lean forward with your hand at shoulder level against a wall. Bend your right leg forward and extend the other leg with a straight knee behind.

STEP 2: Keeping your lower back flat, gently move your hips forward. Make sure to keep the heel of your left leg on the ground with your toes pointed towards the wall. Don't bounce. Hold for 10-15 seconds. Repeat on the other side.


SHOULDER

UPPER BACK

LOWER BACK

BUTTOCKS

QUAD AND THIGH

HAMSTRING

UBDUCTOR

ACHILLES

UDDUCTOR AND GROIN


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