streching exercises

Stretching is very important to prevent serious injuries,and keep up your body in shape.
This exercises will help you to stretch and warm up your body in the morning.
Some of this exercises you can do at the ski slope.

The purpose of warm-ups is: keeping muscles supple, increasing range of motion of joints, increasing flexibility, improving coordination, increasing body temperature and heart rate...

The right way to do the exercises is slow and relaxed,and don't bounce.

Don't overstretch because you can also cause damage.Stretch to the point of "mild tension"

Hold stretch for minimum 10 seconds,and breathe normally.





With this exercise you're stretching your neck

-Sit or stand with arms standings

-Move your head sideways

-Hold each side for 5 second









With this exercise you're stretching your neck

-Sit or stand with arms hanging

-Turn head to one side, then the other

-Hold for 5 seconds

-Repeat few times

With this exercise you're stretching your arms,shoulders,
fingers,lower back....

-Interlace fingers and turns palms out

-Extend arms in front

-Hold for 10 seconds










With this exercise you're stretching your triceps,shoulders

-Keep knees flexed -->

-Stand or sit with hands overhead

-Hold elbow overhead with hand of opposite arm and stretch

-Hold for 10 seconds
















With this exercise you're stretching your middle back

-Hold hands on your hips

-Twist torso at waist until stretch is felt

-Hold for 10 seconds

















With this exercise you're stretching your ankles

-Rotate your ankles in each side

-Repeat 10 times
















With exercise you're stretching your calf

-Stand in this position

-Put right foot in front of you

-Slowly move hips forward















With this exercise you're stretching your quadriceps

-Place hand on the wall for support

-Grasp top of left foot with your right arm

-Pull toward

-Hold for 15 sec

















With this exercise you're stretching your hips and hamstrings

-Sit on floor with right leg straight out in front

-Bend left leg, cross left foot over, place outside right knee

-Pull left knee across body toward opposite shoulder

-Hold 10 seconds

-Repeat with other leg






With this exercise you're stretching your back of leg,lower back

-Sit on the floor

-Bend your leg in the knee,like on the picture

-Slowly bend forward your hips

-Hold for 20 seconds

- Repeat with other leg