What can you do to improve your specified component of fitness?

 

 

Flexibility

Below are some stretches you can use to improve your flexibiliity.

 

Shoulder Stretch

- Begin standing up straight with shoulders relaxed and back.

- Reach your right arm up over your head, bend your elbow and reach your hand behind your neck.

- With your elbow pointing up to the sky, slide your right palm down to your back.

- With your left hand, grip your right elbow and gentle pull it toward your ear.

- Continue sliding your right palm down your back without straining.

- Hold for 10-20 seconds and release.

- Repeat with the opposite arm.Be sure to keep your head up and resist the urge to bend your neck forward.

 

 

 

 

 

 

 

 

 

Shoulder and Hamstring Stretch

- Begin standing up straight with shoulders relaxed and back.

- Reach your arms behind your back and interlace your fingers.

- Lift your shoulders up toward your ears and lift your hands away from your back.

- Slowly bend forward at the waist, keeping your back flat, not rounded.

- Continuebending forward and lift your hand over head as far forward as comfortable.

- At a full stretch you will feel tension in your hamstrings and in your shoulders.

- Hold for 10-20 seconds and release.  Repeat 2-3 times.

 

 

 

 

 

 

 

 

 

 

 

Hip and Lower Back Stretch

- Begin in a forward lunge position and drop your left knee to the ground.

- Place your right elbow on the inside of your right knee as pictured.

- Press your right elbow gently into your right knee and twist your torso to the left.

- Reach your left arm behind you until you feel a gentle stretch in your lower back and right groin.

- Hold the stretch for about 20-30 seconds, release and repeat on the other leg.