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"Let's stretch" one of The Joy House Fitness Workouts we do at The Joy House. The kids go home and stretch with their parents❤️#letsstretch #thejoyhouse #missjoyandthejoyhouse #letsstretch #songsthatteach #fitnessforkids #focusedkids #excerciseforkids #basicstretches
Spine and Back-Muscle Stretch
Stretches
Center/Upper Back
How to Do It
1) Sit with your back straight and your right leg straight in front of you.
2) Cross your left leg over to the outer right side of your right leg.
3) Place your left hand on the ground for support, and place your right arm on the left side of your bent left leg.
4) Twist your upper body to the furthest left possible.
5) Hold this position for 10-30 seconds. Repeat on the other side.
Source:
"Spine and Back-Muscle Stretch." Three Easy Back Stretches. Health, n.d. Web. 14 Dec. 2014.
Kneeling Quad Stretch
Stretches
Quads
Hips
How to Do It
1) Position yourself with your left knee on the floor and your right knee at a 90 degree angle with your right foot flat on the ground,
2) Keep your back as straight as possible and grab your left ankle with both hands.
3) Hold this position for 10-30 seconds. Repeat on the other side.
This stretch is quite difficult for beginners, so if you’re having a hard time at first, start practicing with an easier alternative. (Look at the first and largest image above.) Instead of using your arms to pull your back leg closer to yourself, use wall.
**Click HERE to find out more about using external forces to your benefit**
Source:
"Kneeling Quad Stretch." Kneeling Quad Stretch. Sports Injury Clinic, n.d. Web. 14 Dec. 2014.
Single Leg Hamstring Stretch
Stretches
Hamstrings
Lower Back
How to Do It
1) Sit with your back straight and your right leg in front of you. Your left leg should be bent with the bottom against your right leg.
2) Bring your torso toward your right leg. Make sure that your leg is flat on the ground and your back is kept straight.
3) Hold this position for 10-30 seconds. Repeat on the other side.
Source:
"Seated Single Leg Hamstring Stretch." Seated Single Leg Hamstring Stretch. ExRx.net, n.d. Web. 14 Dec. 2014.
Wall Calf Stretch
Stretches
Calves
How to Do It
1) Put your hands straight in front of you against the wall. Step forward with you right leg and your left leg back.
2) Bend your right knee and press your left heel down. You should feel a stretch through your left calf.
3) Hold this position for 10-30 seconds. Repeat on the other side.
Source:
Shy, Leta. “5 Ways to Stretch Your Calves.” RSS. POPSUGAR, 22 Mar. 2013. Web. 14 Dec. 2014.
Ankle Circles
Stretches
Ankles
How to Do It
1) Stand with your feet hip width apart.
2) Press the top of your right ankle into the ground.
3) Rotate it clockwise for 5-15 seconds. Then rotate it counterclockwise for 5-15 seconds.
4) Repeat on the other leg.
Source:
Shy, Leta. “5 Ways to Stretch Your Calves.” RSS. POPSUGAR, 22 Mar. 2013. Web. 14 Dec. 2014.
Single Leg Hamstring Stretch #2 (Helps with side splits)
Stretches
Hamstrings
Calves
How to Do It
1) Sit with your back straight and your right leg straight out in front of you. Your left leg should be bent and pushed as far to the side as possible.
2) Lean forward and grab the bottom of your right leg to pull yourself further down.
3) Hold this position for 10-30 seconds. Repeat on the other leg.
**Click HERE to find out how using external forces in stretching could benefit you**
Source:
"Seated Floor Hamstring Stretch." Exercise Guide and Video. Body Building, n.d. Web. 14 Dec. 2014.
Standing Triceps Stretch
Stretches
Triceps
How to Do It
1) Stand with your back straight. Raise your right hand so that it bends over your head and it is on your left shoulder.
2) With you left hand, gently press down on your right elbow.
3) Hold this position for 10-30 seconds. Repeat on the other side.
Source:
"How to Perform Shoulder Stretches." WikiHow. WikiHow, 26 Oct. 2014. Web. 14 Dec. 2014.
