Focus Fitness Newsletter

Introduction

A good quick whole body stretching routine

Warm Up

Warm-up with cardio for at least 5 - 10 minutes

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Gastrocnemius - Standing	Exercise	1 - 3	1	30 - 60 sec
Pectoral - Against Wall	Exercise	1 - 3	1	30 - 60 sec
Quadriceps - Standing	Exercise	1 - 3	1	30 - 60 sec
Posterior Capsule	Exercise	1 - 3	1	30 - 60 sec
Tricep - Standing	Exercise	1 - 3	1	30 - 60 sec
Figure C	Exercise	1 - 3	1	30 - 60 sec
Levator Scapula - Standing	Exercise	1 - 3	1	30 - 60 sec
Hamstring - Straight Leg Standing Contract Relax	Exercise	1 - 3	1	30 - 60 sec
Hip Flexor - Kneeling	Exercise	1 - 3	1	30 - 60 sec

Cool Down

GASTROCNEMIUS - STANDING

Reps :	1	Sets :	1 - 3	Intensity :
Tempo :		Rest :		Duration :	30 - 60 sec

Preparation :

Stand in a staggered-stance near a wall, doorway or large stationary object.
Bring one leg forward for support; use your upper body to lean against wall.
Your neck, spine, pelvis and outstretched leg (back leg) should form one straight line.

Movement :

Draw your lower abdomen inward toward your spine.
Keep rear foot flat, with foot pointed straight ahead. DO NOT ALLOW THE REAR FOOT TO CAVE INWARD OR ROLL OUTWARD.
Next, bend arms, move chest toward the wall, and shift pelvis forward.
Avoid rounding forward.
Stop movement when slight tension is felt and hold for 20-30 seconds, repeat for 2-3 reps.

PECTORAL - AGAINST WALL

Reps :	1	Sets :	1 - 3	Intensity :
Tempo :		Rest :		Duration :	30 - 60 sec

Preparation :

Stand against an object and form a 90/90-degree angle with your arms as depicted.

Movement :

Draw your belly button inward.
Slowly rotate your trunk forward around stationary arm until a slight stretch is felt in the anterior shoulder region.
Hold for 20-30 seconds, repeat for 2-3 reps.

QUADRICEPS - STANDING

Reps :	1	Sets :	1 - 3	Intensity :
Tempo :		Rest :		Duration :	30 - 60 sec

Preparation :

Stand as pictured, with "tall" posture in optimal alignment, grasping one ankle.

Movement :

Perform a posterior pelvic tilt while squeezing the glute of the stretching leg.
Hold for 20-30 seconds, repeat for 2-3 reps.

POSTERIOR CAPSULE

Reps :	1	Sets :	1 - 3	Intensity :
Tempo :		Rest :		Duration :	30 - 60 sec

Preparation :

Start in anatomical position, with the shoulder blades retracted and depressed, and the transversus abdominus engaged (through a drawing in manoeuvre).

Movement :

Bring the arm across the chest so that the palm is facing the body (as shown).
With the opposing arm, apply LIGHT pressure until you feel a comfortable stretch in the posterior aspect of the shoulder.
Hold for 1 min.
Avoid the stretch if the client feels ANY pain in the shoulder or arm.

TRICEP - STANDING

Reps :	1	Sets :	1 - 3	Intensity :
Tempo :		Rest :		Duration :	30 - 60 sec

Preparation :

Stand in neutral spine.

Movement :

As pictured, reach up and over with one arm, assisting with the other, hold for 20-30 seconds, repeat for 2-3 reps.

FIGURE C

Reps :	1	Sets :	1 - 3	Intensity :
Tempo :		Rest :		Duration :	30 - 60 sec

Preparation :

Maintain good posture throughout the stretch with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.

Movement :

Begin with the feet shoulder width apart, standing tall.
Position the body next to a pole that is parallel to the body line.
Reach and grab the bar with one arm (as shown).
Flex the spine to the side and reach overhead with the other arm ... grab the bar.
TRAINERS: Ensure that the spine does NOT extend as the client side flexes.
Hold for the desired time and slowly switch sides.

LEVATOR SCAPULA - STANDING

Reps :	1	Sets :	1 - 3	Intensity :
Tempo :		Rest :		Duration :	30 - 60 sec

Preparation :

Standing in optimal alignment, place your right hand behind your body.

Movement :

Slowly, laterally flex your head left and look down (lower chin) toward the floor until a slight tension barrier is felt (right side).
Hold for 20-30 seconds, repeat for 2-3 reps.
Move slowly! Stretching should never produce pain!
You may need to "play" with different head positions to find specific areas of tension.

HAMSTRING - STRAIGHT LEG STANDING CONTRACT RELAX

Reps :	1	Sets :	1 - 3	Intensity :
Tempo :		Rest :		Duration :	30 - 60 sec

Preparation :

Position client as pictured, maintaining neutral spine.

Movement :

Flex at hip until first resistance barrier is felt, hold for 20-30 seconds, then gently contract the hamstring pushing the heel into the table.
HOLD AT FIRST RESISTANCE BARRIER FOR 20-30 SECONDS, THEN STATICALLY CONTRACT FOR 5-7 SECONDS, RELAX AND MOVE INTO NEWLY ACQUIRED ROM, REPEAT FOR 2-3 REPS.

HIP FLEXOR - KNEELING

Reps :	1	Sets :	1 - 3	Intensity :
Tempo :		Rest :		Duration :	30 - 60 sec

Preparation :

Kneel as pictured.
Slightly ABduct and internally rotate the back leg.

Movement :

Draw your belly button inward (activating the deep abdominal stabilizing mechanism).
Tighten glutes and perform a posterior pelvic tilt.
Hold for 20-30 seconds, repeat for 2-3 reps.
Avoid arching low back!
Do not pull the foot backward.
Motion occurs predominately at the pelvis (posterior pelvic tilt), the back leg should not move.

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