Learn Some Dynamic Standing Stretches

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Warm down properly after an exercise session and avoid pain and stiffness with this series of dynamic standing stretches

To discover more exercises like this, check out the other videos in this program, which are full of ideas to help and inspire you

It's important to make sure that you perform stretches before and after you exercise to make sure your muscles are not put under too much strain. In this video you will learn a series of dynamic standing stretches that will help you along the way

Voice-over by volunteer Lizzie Da Costa

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In this video, you'll learn a full routine of dynamic stretches that you can do standing up

You can do this after a cardio workout or muscle strengthening exercise to relax your muscles

Position yourself standing upright with your feet shoulder width apart

Take a big step back with your right leg

Lace your fingers together and raise your elbows to shoulder height, just in front of you

Breathe in. Then breathe out, extending your arms up towards the ceiling with your palms turned outwards

Hold this position whilst keeping your breathing even

As you breathe out, let go of your hands and stretch out your arms on each side, bringing them down to your sides

Now, bring the leg behind you back to it's original position, your hands on your hips

Extend your right leg, putting your weight on your heel

Take a deep breath in, and as you breathe out, stick your buttocks out

Hold this position and keep your breathing even

Then breathe in and go back to theoriginal position

Raise your right heel up to your buttocks and take hold of your ankle with your right hand

Hold this position

Then gently let go

Raise your right knee in front of you and take hold of it with both hands

Make sure your knee doesn't move to one side

Then gently let go

Put your hands back on your hips

Take a big step back with your left leg whilst keeping your feet shoulder-width apart

Lace your fingers together and raise your elbows up to shoulder-height just in front of you

Breathe in. Then breathe out, raising your arms up to the ceiling with your palms turned outwards

Hold this position, keeping your breathing even

As you breathe out, let go of your hands and stretch out your arms to the side, bringing them down to by your sides

Bring the leg behind you back to it's original position and put your hands on your hips

Now take a step forward with your left leg, putting your weight on the heel

Take a deep breath in. As you breathe out, stick your buttocks out

Hold this position

Then, resume your original position

Raise your left heel up to your buttocks and take hold of your ankle with your left hand

Hold this position, keeping your breathing even

Then,gently let go

Bring your left knee up in front of you and take hold of it with both hands

Hold this position

Then, gently let go

Last exercise

Spread your legs apart and rest your hands on your thighs

Breathe in and bend your legs slightly to come into a squat, keeping your back straight

As you breathe out, let your head drop forward. Round your back and shoulders, then straighten up slowly by straightening your legs

Then finish it off by raising your head back to it's original position

Repeat this exercise once more

Breathe in and bend your legs to come into a squat whilst keeping your back straight

As you breathe out, let your head drop forward. Round your shoulders and then gradually straighten up by straightening your legs

Then finish off by raising your head back to it's original position

Well done! That's the end of the stretching routine

For future training days, don't hesitate to vary the exercises that we show you here

Over to you!

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