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The Sunday Stretch – The “C” Stretch

The Sunday Stretch is our new feature bringing you an easy to remember stretch to add to your wellness arsenal.

Today’s Stretch: The C Stretch

Stretching is important. Over the years I’ve help thousands of athletes integrate stretching into their daily training routine. But I’ve noticed the more I teach them, the less they remember. Face it – we have busy lives. We don’t have the time to learn dozens of complicated stretches that require us to turn into “Yoga Pretzels”. Simply put, the “KISS” principle applies here: Keep It Simple, Silly. My advice is learn the handful of basic stretches that benefit your body the most, and then use them every day.

That said, here is a combination stretch that targets multiple muscles. It’s called the C stretch because we take the shape of the letter C.

                   

To perform the C stretch:

  • Find place to a hold such as a sign post or door frame.
  • Put your hands up in the air with straight arms.
  • Bend to the side in the direction of the hand hold.
  • Grasp the hand hold for support.
  • Move your outside foot behind you and toward the hand hold.
  • Allow your hands to slide down as your body bends sideways into a comfortable stretch.
  • Once you reach your limit, take a deep breath; let it out slowly as you relax into the stretch.
  • Hold the stretch for 30 seconds, and then ease out of it.
  • Tip: keep your body upright and back straight – no bending forward or back during the stretch.

 

What muscles does this stretch act on? From bottom to top: peronials, IT Band, gluteus medius and minumus, erector spinae, quadratus lumborum, intercostals, lattisimus dorsi, pectoralis major, and cervical group muscles.

As always, never stretch too fast or too deeply. Stretching should feel good, not painful.

Remember to learn that handful of stretches that target the places you need it most. For me it’s my hamstrings, calves and low back. What are your tight spots?

Copyright 2012 – No reuse without express permission of LA Sports Massage.

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