30 Day Fitness Challenge 2022 - Day 14

Welcome to day 14 of your 30 day fitness challenge.


Day 14 - Stretching Workout


Seated hamstring stretch



  • Hold each stretch for 30 seconds in total moving into the stretch every 10 seconds or until you feel the muscle relax.

  • Perform 3 sets on each leg.

Notes:

Sit down, one leg stretched out with your toes pointing upwards. Bring your body down until you feel the stretch and ensuring there is no bending of your back.


Chest Stretch

  • Hold each stretch for 30 seconds in total moving into the stretch every 10 seconds or until you feel the muscle relax.

  • Perform 3 sets on each leg.


Notes:

Start by standing upright and gently move your body rotated round until you feel gently tension on your chest. Keep a slight bend to your stretched out arm.



Standing Thigh Stretch

  • Hold each stretch for 30 seconds in total moving into the stretch every 10 seconds or until you feel the muscle relax.

  • Perform 3 sets on each leg.

Notes:

Stand straight up facing. Keep your knee close to the other knee throughout the stretch and gently pull back and up on your rear foot until you feel discomfort in the stretch.


Seated Adductor Stretch


  • Hold the stretch for 30 seconds in total moving into the stretch every 10 seconds or when you feel your muscles relax.

Notes:

Sit upright with the base of your feet touching each other, elbows pressed against your inner thighs and hands holding your ankles. Bring your body forward keeping your head upright, pushing your elbows gently on your inner thighs.




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