Lee Zohlman introduces different general stretches.
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[Music playing] If you need grab onto a wall or door gym here in your house, that is okay. Three, two, one, we were going to come back in a regular standing position, and of course we are going to do the other side, crossing the left leg over the right leg, on and exhale, we are going to come down, and hold. Come down to the left side now of both feet reach over to the left side of both feet and hold. Now we are going to roll ourselves up. Now the right arm goes right over and let us hold here. Feeling a slight stretch to the lower back, hold, three more seconds, two, one and back, arms down back to the side regular standing position, you have done so much for the legs, we have to focus a little bit on the upper body now. So, we are going to inner lease the fingers out the chest, press the palms out round the back out, you can even drop your head if you want. Do not forget to breathe. We are going to inhale, bring the palms back into the chest. We will do that one more time big exhale push them out, good you feel this in the back of the shoulders and the laps, inhale back. Now we are going to inhale, inner lace the fingers behind your back. And what is important in here is that you keep your palms together, pushing straight down, retain a real good posture. Good! Open up the chest, really open up the chest, maybe you have been hunched over bike for a few hours, or you have been hunched over a golf club. This will really help to feel a stretch to your peck muscles, pushing the hands down and then we are going to bring them up a little bit. We are going to bring the hands up, hold, bring them up as far as you can, a little bit further, keeping your palms together, and we are going to inhale down, one more time, exhale up again. This is a pretty serious stretch for the arms. The longer you hold it, the harder it is going to be. So, we will just sure in this, we will bring it down, inhale down. Good! Now we are going to take our left elbow, we are going to bring it across the right side. Good! Relax your arm; this will help stretch up the rear dealt muscles. Once, again for you all you swimmers, or tennis players out there, this is a great stretch up after you warm up on the court or in the pool. Hold and we are going to do the other side, so release slowly. All of our moves are nice and slow. Let us do the other side, let us bring the elbow in, nice relaxed arm, hold, hold, so we have got in our shoulders, got in our chest, going to hit the smaller muscles groups, we are going to hit the triceps next, so let us release. Take your palm of your left hand; place it on your back so, your elbows pointing backwards, just take fingers and pull back. Good! Do not forget to breathe on this, you will feel a great stretch in your triceps, just pull back a little bit, be gentle. And we going to release, we are going to do the other side. Palm at the right hand, on the back, real simple, pull straight back and hit the triceps more, you really just want to pull straight behind you. Going to hold, we do hold for another five seconds. Four, three, two, one, we are going to release and do not forget the biceps, the big biceps, we have to stretch those out. Bring the hands in front of you, palm up, and just pull back. As you pull back you will be extending the biceps muscle. Hold on to that, deep breath, and switch sides. We are going to switch on these. Good! And we are going to pull down and hold. You should really feel this through the biceps now as you are pulling the fingers back; we are going to hold this for a little bit, another three, two, one, and hands by the side. All of these stretches that we have run through are great to do after workout or even after a race or tournament. They are great to do not just once a day, but two or three times a day. Now I know that time is a limiting factor but do as much as you can because the benefits of stretching are either going to keep you injury free that they are going to help increase your range
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