Trening Rozciagania.doc

1| Hold your head to one side until you feel a pull at the side of your neck. Hold this stretch for 10 seconds, then repeat on the other side.

2| Look up as far as your neck will allow. Hold this stretch for 10 seconds.

3| Look down as far as your neck will allow. Hold this stretch for 10 seconds.

4| Hold your left arm out in front of you at shoulder height, place your right wrist on the outside of your left arm above the elbow, then pull you left arm to the right as far as possible until you feel a stretch in your left shoulder. Hold this stretch for 10 seconds, then repeat on the other side.

5| Reach up in the air with your right arm, then bend your right arm and touch your back with your right hand. Reach up and hold your right elbow with your left hand and pull down as far as possible. You should feel a stretch in your tricep, and muscles around your armpit area. Hold this stretch for 10 seconds, then repeat on the other side.

6| Interlock both hands/fingers behind you and lift you arms up as high as possible. You can lean forwards and pull your hands even further over your head for a greater stretch. This will stretch the front of your shoulders. Hold this stretch for 10 seconds.

7| Stand with your feet just over shoulder width apart, lean directly to one side. This will stretch the lower side's (obliques) of your body. Reach over the top with one arm for a greater stretch. Hold this stretch for 30 seconds, then repeat on the other side.

8| Stand with your feet just over shoulder width apart, lean forwards keeping your back straight. This will stretch the lower part of your back. Hold this stretch for 30 seconds.

9| Sit on the floor with one leg straight and one leg bent inwards. Turn to your bent leg and lean forwards as far as possible towards your knee. This will stretch your Glutes (Butt). Hold this stretch for 30 seconds, then repeat on the other side.

10| From the same position as above, bend your straight leg underneith and stightly to one side with your instep touiching the floor. Keep both knees on the floor. This will stretch your Quadraceps (Thighs). Hold this stretch for 30 seconds, then repeat on the other side.

11| Stand with you feet double shoulder width apart. Fold you arms and lean forwards and down as far as possible while hanging your arms loosely. Keep your legs straight and hold for 30 seconds. This stretches your hamstrings (Back of your thigh).

12| From the same position as above, lean to one side and stretch to your leg. Keep both legs straight. Hold this stretch for 30 seconds, then repeat on the other side. This stretches mainly your hamstrings, and parts of your torso.

13| From the same position as above, turn your whole body to one side. Bend your front knee at a 90 degree angle and put your hands on your front knee. Keep your back leg as straight as possible, place only the ball of your foot & toes on the floor. This will stretch your Hip flexors (Front upper Thigh). Hold this stretch for 30 seconds, then repeat on the other side.

14| Perform the same stretch again only this time put the knee on your back leg on the floor and relax your foot. Put your hands on your hips and push them forwards to increase the stretch. Hold this stretch for 30 seconds, then repeat on the other side. This stretches your Hip Flexors.

15| Stand with your feet double shoulder width apart, and turn them outwards about 45 degrees. Put your hands on your hips and bend your knees to a 90 degree angle. Keep your back straight and hold for 30 seconds. This stretches your Adductors (Inside upper thigh).

16| From the same position as above, lean slightly forwards and put your elbows on the insides of your knees. Use your arms to push your legs backwards to increase the stretch. Hold this stretch for 30 seconds. This stretches you Adductors.

17| From the position above, put your hands on the floor and straighten one leg. Turn towards your straight leg pointing your toes upwards, lean forwards to your leg stretching your hamstrings. Keep your head up. Hold this stretch for 30 seconds, then repeat on the other side. This stretches your hamstrings.

18| Move into the same position as stretch No.13... Lean forwards and put your chest on your thigh. Put one hand down on the floor (the opposite hand to your bent leg). Hold this stretch for 30 seconds, then repeat on the other side.

19| Move into the same position as stretch No.16... put your hand on the floor and this time straighten one leg, make sure your foot on your bent leg is further out than your knee. Keep both feet flat on the floor and back straight. Hold this stretch for 30 seconds, then repeat on the other side.

20| From the position above, straighten both legs and stretch as far as possible. Rest your elbows on the floor and make sure your legs are in a straight line. Keep your back straight and head up. Hold this stretch for at least 30 seconds up to 2 minutes.

21| Move into the same position as No.18... now put both hands down, one at either side of your front leg. Straighten your front leg and push both legs out in front and behind as far as possible. Keep your back upright. This will stretch your Hip Flexors & Hamstrings. Hold this stretch for at least 30 seconds up to 2 minutes.