TRAPEZIUS LATERAL SIDE BENDING
Sit on the hand of the side you intend to stretch, palm up. Sit with a straight back, tall posture with your feet firmly placed on the ground. Let your head fall to the one side with your face forward. Using the weight of your free arm, gently pull your head down futher towards the opposite shoulder untill you feel an effective stretch.
Hold for approx 30secs. Repeat both sides x 3
LEVATOR SCAPULAE/NOSE TO CHEST
Sit on the hand of the side you intend to stretch, palm up. Sit with a straight back, tall posture with your feet firmly placed on the ground. Turn your head away from the anchored arm, so your nose is in line with your nipple. Let your head fall forward & using the weight of your free arm, pull your head down gently until you feel an effective stretch. You should feel the stretch from the base of your skull to your shoulder blade.
Hold for approx 30 secs. Repeat both sides x3
Sit on a stable chair and cross one leg over the other with your ankle placed over your other knee. Sit with your back straight, slightly arching your back to encourage your pelvis to rotate downwards. Then pull your bent knee to your opposite shoulder.
Hold for 30-60 secs. Repeat both sides x 3
Sit on a stable chair and coss one leg over the other with your ankle placed over your other knee. sit with your back straight, slightly arching your back to encourage your pelvis to rotate downwards, then slowly bend your torso forward at the hips to feel the stretch. Lift your anchored heel up to increase the stretch futher.
Hold for 30 secs. Repeat both sides x 3
Things that ease achy, sore, tender muscles-
Can help reduce muscle soreness by as much as 30 percent in recent studies. By increasing blood flow to damaged areas moving on waste products and enhancing recovery.
Active Recovery Days
Cross-training the day after an intense workout can help you recovery better. 20-30 minutes of low impact exercise increases blood flow to muscles to reduce & re-establish the body's PH levels.
Stretching loosens muscles while lengthening them. Stretching allows muscles to relax and return to a full range of motion.
Apply ice packs to individual sore spots. Walking in the bay after training. Sitting in a cold bath for 10-20 minutes after a hard work out or race. This helps flush out waste products and reduce selling and tissue breakdown.
When muscle temperature is increased, blood flow increases, bringing nutrient-rich blood to damaged muscles. Wait 24 hours after a run or workout to apply heat.
Nothing beats a hot bath for tired sore muscles!
Level 2, 1275 Malvern Road, Malvern 3144 (above Sheen Panels)