Virtual Gym: Stretching Exercises

Quadriceps Stretch

More Exercises:
Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
One Arm Triceps Kickback
Chair Squat
Ab crunch
Even more live exercise demos -> click here

1. Starting Position: Stand straight near a wall or chair. Standing tall, bend your right knee. Reach behind you with the right hand and grab onto the foot.
2. Movement: Slowly pull your foot toward your buttocks until you feel a stretch in the right quadriceps. Both thighs should be parallel to one another. Repeat this several times and then switch sides.

Double Anterior Shoulder Stretch –

1. Starting Position: Standing tall, extend your arms behind your back and clasp both hands together.
2. Movement: Slowly extend your elbows and raise your arms until you feel a mild stretch in the front shoulder areas.
3. Key Points: This stretches the front part of the shoulders and opens up the chest. Do not bend over as you are lifting your arms up. If you cannot reach your hands behind your back, use a towel or dowel behind your back. As your flexibility improves, you may not need it.

Cat/Camel Stretch

1. Starting Position: Kneel on your hands and knees forming a tabletop with your back. Find a neutral position for your spine and keep your head at a natural extension of your upper back.
2. Movement: Round your back by arching it up toward the ceiling. Your head should follow by moving downward. Hold for 30 seconds then move your navel toward the floor by letting your back sag down while raising your head. You should feel a stretch throughout the torso.
3. Key Points: Do not exaggerate the movements with your head. Keep your head in a neutral position with your spine.

Triceps Stretch

1. Starting Position: Place your right hand behind your right shoulder so that your elbow is pointing toward the ceiling. Take your left hand and place it on your right elbow.
2. Movement: Gently press the right elbow toward your head with your left hand until you feel a stretch in the left triceps muscles. Hold for 30 seconds and slowly return to the starting position. Repeat several times and then switch sides.
3. Check with your doctor before starting any exercise program.

From eDiets

Machine Chest Press
Compound Row
Two Arm Lateral Raise
Alternating Biceps Curl
Triceps Kickback
Chair Squat
Ab crunch

Even more live exercise demos -> click here