Active Isolated Stretching

Procedure ;Hold the stretch for 1.5 2 secs then relax .

Use approx. 1 kg. of pressure .

Before & after exercise 10 times each side .

For extra flexibility (on days off or after an easy day) -10-12 times each side then repeat .

Use the opposite muscle

Breathe out as you stretch in as you relax .

Upper Traps Triceps Forearms

Pecs Lower Back

Piriformis

Hip Flexors (better done with hand on chair)

Glutes

(Better with hands on top of knee)+ knee to opposite shoulder

IT Band

Quads(push hip forward)

Calvesdo on step with knee straight do on flat with knee bent

Hamstrings(do with non-exercising leg straight)

Before & after exercise Groin

Groin (sit tall)

Val O'HalloranMassage Therapist