It's time to learn how to stretch each muscle step by step.
It's easy! Just follow these instructions:
- Select a muscle from the tabs below by clicking on it.
- Click on the button with the name of the muscle and listen to its pronunciation.
- Click on the text to listen to the explanation about how to stretch the muscle as you read it.
- Look at the picture of Andrea to see the best posture to stretch each muscle.
- Finally, take your time to practise each exercise and feel how your muscle is being stretched!
Let's start!
1.- Quadriceps stretching
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First, bend your leg at the knee. Then grab your foot and hold it near your bottom. Try to keep your balance. If you need to, hold onto a partner's shoulder. Hold this position for a minimum of 15 seconds. Then switch legs. 
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2.- Hamstrings stretching
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First, bend over at your hips. Keep your knees straight and try to touch your toes. Keep your head down and your arms relaxed. Hold this position for a minimum of 15 seconds. Then slowly raise your head and straighten your back. 
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3.- Calf muscles or calves stretching
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Keep your leg straight and your heel on the floor, point your toes to the ceiling. Bend your other leg at the knee. Try to touch your toes on the straight leg. If you can reach your toes, pull them closer to your body. Hold this position for a minimum of 15 seconds, then switch legs. 
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4.- Adductors stretching
Stand with your legs spread apart. Bend one leg at the knee and keep the other leg straight. Put your elbows on your thigh and lean your weight over the knee and bring your body closer to the floor. Hold this position for a minimum of 15 seconds, then switch legs. 
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5.- Pectoral or pects stretching
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Roll your shoulders backwards. Hold your hands behind your back and push out and up. Hold for a minimum of 15 seconds. After this stretch, relax your upper back by crossing your arms in front of you and hugging yourself. 
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6.- Abdominals or abds stretching
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Hold your hands above your head. Keep your arms straight and try to bring your arms behind your ears. Keep your head facing forward. Concentrate on feeling the stretch in your stomach. Hold for a minimum of 15 seconds. 
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7.- Dorsi stretching
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Stand with your legs spread apart. Put your hand on one thigh and bend that leg at the knee. With the opposite arm, reach above and behind your head. Lean to the side of the bent leg. Try to reach out as far as possible. Hold this position for 15 seconds, then switch sides. 
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8.- Biceps stretching
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Put your hands behind your back. Take your left hand and hold your right wrist. Make sure your right palm is facing out. Pull your right arm down. Hold for a minimum of 15 seconds, then switch sides. 
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9.- Triceps stretching
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Bring your left arm over your head. Bend at the elbow and touch your back with your palm. Push down on the elbow with the opposite hand. Hold for a minimum of 15 seconds, then switch arms. 
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10.- Relax your back exercise
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Stand with your legs spread apart and bend both of your knees. Bend over at the hip and put your head between your legs looking through your legs. Grab your ankles behind your calves. Hold for a minimum of 15 seconds. Slowly raise your head and straighten your back. 
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