2 Simple Tests to Check the Flexibility of Your Thigh and Shoulder Muscles

For THIGH Muscles

1   Straight Leg Raise

Starting Position:

 Lie on your back with arms at your sides and palms facing up.

Movement: Raise one leg with the knee completely straight and ankle at 90 degrees.Repeat with the opposite leg. Be sure to keep your abdominal muscles contracted and the small of your back pressed into the floor throughout the movement.

Stretches: Hamstring Front Leg Swing;Hamstring Rope Stretch; Standing One Leg Hamstring Stretch; Single Knee to Chest.

2  Sit and Reach 

Starting Position: 

Sit up tall on the floor with your legs straight and knees flat against the floor. Toes are pointed upward. Extendyour arms with one hand on top of the other.

Movement: Slowly reach forward as far as possible while keeping your back flat and head in a neutral position. Exhale as you bend forward. Don’t bounce or thrust forward to reach further.

Stretches: Seated Hamstring Stretch;Double Knees to Chest; IT Band and Glute Rope Stretch.

For SHOULDER Muscles

I

 Shoulder Roll

When our shoulders become tense, blood flow is slowed to the area. The less blood, the less oxygen. The less oxygen, the more fatigue. 

The purpose of the shoulder roll is to learn to isolate, mobilize, and ultimately relax the neck and shoulder muscles.

1.Stand tall with your feet shoulder width apart and arms relaxed.Your shoulders should be pressed downward as far as possible to start the position. 

2. Begin with forward circles, raising your shoulders upward and close to the ears. Roll them forward and down as far as possible. Return to the start position with your shoulders pressed downward and then bring them forward to make a continuous circle.

3. Complete the same movement in the opposite direction by making backward circles with your shoulders.