Laser Sailing Stretch

Stretch routine for laser sailers to increase flexibility.

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Exercises:

• Kneeling hip stretch

  

  Stand on you knees, stride forward with one leg and place the heel beneath the knee. Keep front knee behind your toes throughout the exercise. Fold in the tail and stretch your body upwards. Press the hip forward on the back leg.

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• Kneeling quadriceps stretch

  

  Start from a kneeling position and stride forward, get down with the rear leg knee against the ground, place lower part of the thigh on ground. Grasp the ankle and move heel towards the rear. Press hips to the ground and tighten buttocks.

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• Lying back stretch

  

  Lie down with lower back in contact with ground and move the knees toward your chest to extend and stretch muscles in the back and lower back.

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• Lying gluteus stretch

  

  Lie on your back with your lower back into the ground, place one ankle on opposite knee. Grasp of or behind the knee where the foot is placed on and pull in your knee towards upper body.

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• Seated hamstring stretch

  

  Sit with your back straight and legs together, preferably bent to make it easier to keep your back straight. Lean forward upper body, strive to bring the stomach towards your thighs. Bulge with your bottom and lift up your chest. Exhale and extend the legs if possible and feel it tightens in the buttocks.

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• Kneeling shoulders and chest stretch

  

  Fold your hands behind your back, tighten your abdominal muscles and press chest forward. Keep shoulders back and move the hands and arms away from your body to stretch the chest and shoulder muscles.

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• Cat stretch

  

  Kneel on all fours and arch your back to lengthen the spine. Tuck the tail. Breathe deep breaths and relax a bit more with every breath.

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• Neck stretch with weight

  

  Sit or stand with your back straight and strong posture. Tip head forward, relax and strive to bring chin towards the throat. Put your hands on your head as a weight, avoid this if you have neck problems.

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Laser Sailing Stretch is 1 of 60 stretch routines in Poworkout Stretch. Available for iPhone and iPad.