Assume and hold a flexible-length stretch position to improve joint range and muscle flexibility, working various muscle groups. Maintain steady breathing throughout the hold.
How to do the Stretching#
- Start from a comfortable standing or seated position and choose the specific stretch you will perform.
- Move slowly into the stretch until you feel mild, sustained tension but no sharp pain.
- Set a timer and hold the position for the planned duration while inhaling and exhaling steadily.
- Keep the targeted muscles relaxed and maintain the stretch intensity without bouncing.
- Release the stretch in a controlled manner and return to a neutral posture when finished.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Calves (Gastrocnemius & Soleus), Chest (Pectoralis Major), Lats (Latissimus Dorsi), Lower back (Erector Spinae), Upper back (Rhomboids & Middle Trapezius)
