Coach Zohlman will share some more ideas for stretching exercises you can do.
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Walking the fingers out, walk your fingers out a little bit more as you push your butt back towards your heels. We are going to hold here for another five seconds, four, three, two, one. Now we want to lay on our right side. So lay down on your right side, bend your right knee, can actually lay your arm down, lay your head down on your right arm. We are going to stretch up a quadriceps by bringing the left heel into the butt, as you pull it back gently on some deep breaths, hold, we are going to stretch that quadricep out, hold, good, make sure the rest of the body is relaxed. You can release it a little bit for two seconds one, two, and bring it back a little further and a little deeper, the heel into the butt and hold. So this a great quadricep stretch. And release the left leg and let it lay on top of your right leg. Make sure your both knees are bent. Now we are going to stretch out the lats and the shoulders. So let's reach in the arm over, over the top of the head so your thumb is on the ground and you feel a good stretch through the lat and shoulder. This is a especially great for all swimmers out there. As the lats are one of the major muscle movers for swimming. We are going to hold it there. We are going to inhale, bring it back towards the side of the body. And we are going to exhale and bring it over again. So big inhale and then the exhale and bring it over one more time. Let's hold it there for another five, four, three, two, one, bring it back towards the side of the body and let's switch over to our other side. So we are going to lay on to our left side extending the left arm out straight. Your head can just rest on your left arm. Both knees are bent and grab your foot, bring your heel in to your butt for a great quadricep stretch, hold there, excellent. Hold there, feel that stretch, five, four, three, two, inhale release, bring the knee in a little bit, exhale one more time, bring the heel into the butt and stretch up the front of your leg and hold there. Should feel a nice stretch through the front of the leg. Another few seconds three, two, one, and then release the leg, let it relax on the top of the other leg and we are going to stretch over the top of the head with the arm. Bring the arm over the top. Stretch up the lats and the shoulders and hold another few seconds. Inhale, release it back towards the side while there will be that one more time so when you get back to the side of body, big exhale and bring it over again. Bring it over the head now and thumb touches the ground and just hold that stretch. We are going to hold there for another five, four, three, two, one, and release it back towards the side of the body, excellent. Some really wonderful stretches for the lower back, for the legs and for the hips are some that you can do while lying on your back. We are going to demonstrate some of these stretches and it's important that you breathe through all of these stretches. So let's begin. We are going to start out lying flat on our back, legs are out straight, hands are down by the side and on a big exhale, let's bring the knees into the chest. Grab both knees around the top and bring into the chest and you will feel a great stretch through your lower back. On the big exhale, we are going to bring the forehead up to the knees and hold it there. So inhale, exhale, bring the forehead up in to the knees and hold. And we are going to hold here for five seconds feeling the stretch radiate down the spine. Another two, one, we are going to inhale back.
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