My Recommended Workout Standup Stretch Routine Coach Patrick Neck Stretch
Stretch Intensity
Sets Reps Weight Stretching is an extremely important part of any exercise program that will increase flexibility, joint range of motion, circulation and posture as well as relieve stress and prevent injury.
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Ease into your position.
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Gently stretch and hold for 2030 seconds. Do not overstretch. Wait for your muscle to relax and stretch for 10 more seconds.
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side with the other hand.
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at shoulder height, bent across the front of your neck. 2 - Place your other hand on the elbow of the bent arm and gently pull this arm straight across your body.
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1 - Stand upright a few inches Sets Reps Weight
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away from a wall with your back against it and your hands at shoulder level with your elbows bent. 2 - Squeeze your shoulder blades together and slide your hands up the wall to a straight
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arm position.
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1 - Place one knee on the
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Stretch
Hamstrings Stretch
Stretch Sets Reps Weight
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1 - Stand upright holding onto
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floor and step forward with the other foot into a lunge. 2 - Lean your weight forward into your front foot, lowering the hip of the back leg toward the floor. • Keep the front foot flat
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throughout.
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Hip Flexors
arms straight overhead, hands clasped. 2 - Lean to one side, gently pulling your arms laterally. • Return upright and repeat on the opposite side.
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Back
1 - Stand upright with one arm Sets Reps Weight
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Lats
1 - Stand upright with your
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Notes
Scapular Wall Slide Stretch
1 - Stand upright with one arm Sets Reps Weight
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Shoulders Stretch
Shoulders
at shoulder height, bent across the front of your neck. 2 - Place your other hand on the elbow of the bent arm and gently pull this arm straight across your body.
1 - Stand or sit upright, placing Sets Reps Weight one hand on the opposite side of your head, elbow bent. 2 - Gently pull your head down sideways toward your shoulder. • Return to the start position and repeat on the opposite
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a stable object such as a bar or pole. 2 - Squat down, bending at the hips and knees to lowest possible position & hold.
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Englewood Cliffs, NJ Ph (201) 247 9501 patrick@well2fit.com
LIVESTRONG We make charitable contributions to fight cancer.
Healthy Ideas from Life Experiences™
Notes
My Recommended Workout Standup Stretch Routine Coach Patrick
• Stand upright on one leg,
Stretching
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bending the other knee and bringing your heel to your buttocks. 1 - Grasp your foot with one hand and gently pull it further towards your buttocks for a deeper stretch.
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• Hold onto something stable to maintain your balance if necessary.
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• Stand upright, bracing
Activities
Stretch
Calves
Stretch
Quadriceps
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Use this screen to record your Sets Reps Weight
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yourself against a wall with your back leg straight and your front leg slightly bent at the knee. 1 - Keeping your back foot flat on the floor, lean your weight forward and push into your
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back heel.
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WELL2FIT
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Stretching session. Just tap the screen twice to display tracking. Then enter in your details. At the end of the session, hit Complete to save your tracking.
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Englewood Cliffs, NJ Ph (201) 247 9501 patrick@well2fit.com
LIVESTRONG We make charitable contributions to fight cancer.
Healthy Ideas from Life Experiences™
Notes