LOWER BACK ExTENSORS SHOULDERS
Sit tall in a chair and place one foot over the oppo- Place both hands behind
site leg and place the outside of the ankle on the your back with your arms
outside of the opposite knee. Pull straight. Grasp one wrist
the bent knee toward the chest with the opposite hand,
while turning the upper body and pull down on the wrist CHEST
toward the hip of the bent and toward the opposite (below) Stand in a doorway and place your
knee. As you turn further, hip (arrow). The wrist elbow on the inside of the door jam, just
you will feel a stretch you’re pulling down is the slightly above your shoulder. Hold your fore-
in the lower back and side of the neck you will arm and palm flat against the door jam. Take
hip on the side of the stretch. Let your head a step forward with one foot and lean your
bent knee. Be sure tilt away from the arm chest forward. You’ll feel stretching across the
to maintain an being pulled. You’ll feel front of your chest and shoulder.
upright pos- the stretch between your
ture. You can neck and shoulder. While in
use the back the stretch position, roll your
of the chair to head slightly forward or back to find the position
increase the where the stretch is felt to be the strongest.
stretch.
HIP FLExORS
Stand with your feet shoulder-width apart and toes
facing forward. Take a large step forward into the
HAMSTRINGS
lunge position. Keep your upper body upright and
Place one foot in front hips facing forward. Bend your back knee slightly as
of the other, with the you shift your weight slightly for-
heel of your front ward and try to push your hips
leg on a chair down and forward toward
or the floor, your front foot. Do not let
toe in the air, your front knee pass in front
and knee of your front foot. Try to keep
straight. the pelvis tucked under and
Your hips the stretch should be felt in the
should be front of the thigh and hip of the
facing the leg that is back. This stretch can
front foot with also be performed while kneel-
your back leg ing.
slightly bent.
Keep your back
straight, and
OUTSIDE
try to bring
THIGH
the front toe
STRETCH
toward your
body (arrow) While standing, cross one leg in front of the other.
as you rotate The leg that is behind is the leg to be stretched.
forward at the hips. Be sure not to round your back. Turn your upper body sideways, away from the back
You should feel the stretch from your buttock to leg. Keeping your back straight, bend forward at the
the back of your knee. If you do not feel stretch- waist until you feel a stretch
ing, place your front heel on a higher surface. Be along the outside of the
sure that the chair or back leg. Put your
surface is not on hands on a chair
wheels. or table to
support
NECK your
Sit tall and upper
bring your head body
straight back as weight if
if trying to make needed.
a double chin. You’ll
feel stretching at the
base of your neck near
the shoulders, or at
the base of your skull.
www.canadianultimate.com — Ultimate Canada Magazine 37
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