Through these, you make up after your home training session. Hold each stretch for 30 seconds on each side.
- Stretching the right shoulder
Setup: Stand upright with your feet shoulder-width apart. Action: Pass one arm across the chest and hold it over the elbow with the opposite arm until you feel the tension in the shoulder of the arm on the other side of the body.
• Repeat on the opposite side.
- Stretching the standing chest
Configuration:
Place your chest against the wall and place an arm at shoulder height against the wall. Action: Move your body away from the wall and hold it tight when you feel the tension in the chest and shoulder of the arm that is in contact with the wall.
• Repeat on the opposite side.
- Thigh extension
Setup: Stand upright with your feet at waist height. Stretch one leg in front of you, hold your chest up and your forefoot flat on the floor and your hind leg bent. Action: Bend your hips forward over your stretched leg and hold it tight when you feel the tension in the back of your thigh.
• Repeat on the opposite side.
- Four times standing distance
Configuration: Stand on one leg with a wall to support it and bring the opposite heel to your lower part and hold it over the ankle with your free arm. Action: Hold it when you feel the tension in the front of the thigh of the flexed leg.
• Repeat on the opposite side
