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frankzappa

Top 10 Best Flexibility Exercises 2

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6. SEATED TORSO TWIST STRETCH

Focus – Abdominals, obliques, glutes, hips, back and neck

Sit on the floor with your legs extended out in front of you, your back straight and core engaged. Cross your right leg over the other and place your right foot flat on the floor in line with your left knee.
With your left arm, push the outer side of your bent right knee and twist your head slowly to the right to look behind your shoulder. Hold for 30 seconds. Repeat on the other side.

7. ROLL DOWN STRETCH

Focus – Lower back, abdominals, hamstrings and calves

Stand with your feet a hip width apart, inhale as you lift your arms above your head and as you exhale, slowly roll your body downwards bringing your arms down and pulling in your abs in towards your spine at the same time. Make sure your knees are slightly bent as you roll down.
Keep going until your hands touch your feet and slowly straighten your legs. If you are unable to do this, then place your hands on your shins instead. Keep your head pointed downwards and relaxed. Hold for 15 seconds and inhale as you return slowly to the starting position. Repeat twice.

8. TRICEPS STRETCH

Focus – Triceps, shoulders and neck.

Stand with your feet a hip width apart and your arms extended above your head.
Whilst keeping your arm straight, bend your right elbow back so it touches your back and with your left hand, reach across overhead to hold your right elbow and pull it back and towards your head slightly.
Hold for 15 seconds and repeat on the other side. Repeat twice on each side.

9. CHEST STRETCH

Focus – Chest, shoulders, arms, lats and wrists

In a standing or seated position with your back straight, bring your arms behind your back and clasp them together.
Straighten your arms and slowly lift them upwards. Make sure your back stays straight and that your shoulders are not hunched. Hold for 15 – 30 seconds.
Unclasp your hands and bring your arms forward in front of you about chest level and clasp them together.
Straighten your arms but keep your back straight, you should feel a stretch in your lats and upper back. Hold for 15 – 30 seconds.

10. SIDE STRETCH

Focus – obliques, shoulders, triceps and abductors

In a standing position, cross your left leg in front of your right and lift your left arm above your head.
Lean your head and body to your right slowly until you feel the stretch in the left side of your body.
Hold for 30 seconds and then repeat on the other side. If you feel unbalanced during this stretch, put your right hand on a chair for support.

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