30 Day Fitness Challenge 2022 - Day 21

Welcome to day 21 of your 30 day fitness challenge.


Day 21 - Stretching Workout


Seated hamstring stretch - Band



  • 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 upward. Loop the band around the middle arch of your foot and pull the band gently until your feel the stretch on your hamstrings.


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.



Calf Stretch - Band

  • 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, loop a strong band or towel round your upper part of your foot. Bring your toes and foot back towards your body by pulling gently on the band until you feel 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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