ISCA - Stretch Descriptions

Stretch Descriptions

Overhead Back

Standing up straight, extend your arms completely over your head grasping the rope at slightly greater than shoulder's width. Initiate the movement by pressing the arms directly back using the muscles of the upper back to stretch the front of the shoulders, chest, rib cage and abdominals. Relax your arms and then repeat the movement for a deeper stretch with each repetition. (Initiates the stretch: Trapezius, Rhomboids, Latissimus Dorsi and Posterior Deltoids) (Stretches: Anterior Deltoids, Pectoralis Major and Rectus Abdominis)

Overhead Side

Standing up straight, extend your arms completely over your head grasping the rope at slightly greater than shoulder's width. Perform a side bend to the right using the obliques to initiate the movement. Assist the stretch by pulling on the rope with your right hand. This stretch will increase flexibility of all the muscles on the side of the trunk opposite the direction you lean. Return to an upright relaxed position, then bend into a deeper stretch with each repetition. Repeat this stretch for the opposite side. (Initiates the stretch: Latissimus Dorsi, Obliques and Erector Spinae) (Stretches: Latissimus Dorsi, Obliques and Erector Spinae of the opposite side)

Back Scratch

Stand up straight with the loop of the rope in your right hand and point your elbow straight up. Reach behind your back with your left hand and grasp the rope. Initiate the stretch by reaching as far down your back as you comfortably can with your right hand. Now assist the stretch by pulling down on the rope with your left hand. Return the arm to a relaxed position and repeat the movement for a deeper stretch with each repetition. Repeat this stretch for the opposite side. (Initiates the stretch: Posterior Deltoids, Trapezius and Biceps) (Stretches: Triceps)

Back Arm Press

Stand up straight and grasp the loop of the rope with your right hand. Reach behind your hips and grasp the rope as close to the black fiber band as possible with your left hand. Make sure to point your palms backward. Keep your arms straight and use the muscles of your upper back to initiate the movement by pressing your arms upward until you feel a stretch in the chest and front of your arms. Return the arms to a relaxed position and repeat the movement for a deeper stretch with each repetition. (Initiates the stretch: Posterior Deltoids and Triceps) (Stretches: Pectoralis Major, Anterior Deltoids and Biceps)

Cross Chest

Stand up straight with the loop of the rope in your right hand. Extend your right arm straight across your chest using your chest muscles to initiate the movement. Grasp the rope with your left hand. Assist the stretch by pulling on the rope with your left hand. Return the right arm to a relaxed position and repeat the movement for a deeper stretch with each repetition. Repeat this stretch for the opposite side. (Initiates the stretch: Pectoralis Major) (Stretches: Posterior Deltoids, Trapezius and Rhomboids)

Straight Leg Lift

Lying on your back with your right leg bent and foot on the floor, bend your left leg at the knee and bring it toward your chest. Place the loop of the rope over your left foot. Grasp the other end of the rope with both hands. Extend your left leg straight out on the floor. Keeping your left knee straight, initiate the movement by raising your left leg as far as possible. Assist the stretch by pulling on the rope. Relax and return your leg to the floor. Repeat the movement bringing the thigh closer to the chest for a deeper stretch with each repetition. Repeat this stretch for the opposite side. (Initiates the stretch: Quadriceps) (Stretches: Hamstrings)

Side Leg

Lying on your back with your right leg bent and foot on the floor, bend your left leg at the knee and bring it toward your chest. Place the loop of the rope over your left foot wrapping it around the inside of your ankle. Grasp the other end of the rope with your left hand. Extend your left leg straight out on the floor. Keeping your left knee straight, initiate the movement by sliding the leg along the floor in an outward arc as far as you can comfortably. Assist the stretch by pulling on the rope. Relax by returning the leg to the starting position. Repeat the movement increasing the arc for a deeper stretch with each repetition. Repeat this stretch for the opposite side. (Initiates the stretch: Leg Abductors) (Stretches: Leg Adductors)

Lying Thigh Stretch

Lie on your right side with your right leg bent at the hip and knee. Extend your right arm on the floor above your head and rest your head on your upper arm and shoulder. Place the loop of the rope over your left foot. Grasp the other end of the rope with your left hand. Extend your left leg straight out on the floor. Initiate the movement by bending your left leg at the knee bringing the heel towards the buttocks. Assist the stretch by pulling on the rope. Relax and return the leg to the starting position. Repeat the movement for a deeper stretch with each repetition. Repeat this stretch for the opposite side. (Initiates the stretch: Hamstrings and Gluteus Maximus) (Stretches: Quadriceps)

Sit and Reach

Sit up straight with your legs extended straight out on the floor. Grasp the loop of the rope with your right hand and the other end with your left hand. Place the black fiber band around the arches of both feet. Initiate the movement by slowly leaning forward as far as you comfortably can. Assist the stretch by pulling on the rope. Relax and return to the straight up sitting position. Repeat the movement for a deeper stretch with each repetition. (Initiates the stretch: Abdominals and Hip Flexors) (Stretches: Muscles of the Lower Back, Gluteals and Hamstrings)

Seated Calf

Sit up straight with your left leg extended straight out on the floor. Your right leg bent and foot on the floor. Grasp the loop of the rope with you right hand and the other end with your left hand. Place the black fiber band around the ball of your left foot. Initiate the movement by pointing the toes of your foot toward your shin. Assist the stretch by pulling on the rope. Relax and return the foot to the starting position. Repeat the movement for a deeper stretch with each repetition. Repeat this stretch for the opposite side. (Initiates the stretch: Tibialis Anterior) (Stretches: Gastrocnemius and Soleus)