Southport - Great Britain *NEW SERVER* Please Visit Our Sponsors
Click to go to southport.gb.com Turbo Teds Activity Centre
Southport's Number One Website For Online News Since 2000 Sunday September 07th 2008
   
Examples:  hobbie takeaway competitions computer store kid motor health accommodation legal fitness telephone wine roofing hair financial sport clubs garden business eatingout pubs Looking for a quality local business or service?
Look no further, Southport.gb.com has the largest
dedicated local business directory for the town.
Simply enter your keyword(s) and click SEARCH
or select by Business Category as above.
Southport's Business Pages - The No 1 Local Online Business Directory on Your No 1 Local Website
 
Cars   Homes  
Classifieds   Jobs  
 

Local Web Sites

SGB Number One Website
To advertise your business on Southport.gb.com please call Dave Mac on 079130 55857 or email today.


EnviroClean - Phone 01704 566591


southport.gb.com dynamic side adverts

Antique Man

Restaurant Reviews in Southport

Local Featured Sites

Southport FC

Restaurant Reviews

Southport Flower Show

Southport Pier


UK Court reports, including sex offenders
whoisincourt.com

Support Animals Asia to stop mooon bear farming in China
Moon Bear Cruelty
Please support Animals Asia to stop moon bear farming in China.
Please visit the sites:
moonbears.co.uk
moonbears.org.uk
animalsasia.org

Advertise your business on Southport.gb.com

Washroom Hygiene?
Look no further for a local quality service and a very competitive price.
Please check our sites:
Direct Hygiene
Feminine Hygiene Disposal
Sanitary Hygiene Services
Direct Hygiene Supplies
Direct Baby Changers
Baby Changing Table
Direct Hygiene - proud to be sponsors of Southport.gb.com
www.directhygiene.com


Home Fire Safety Check

Merseyside Fire & Rescue Service - Working together with Southport.gb.com


www.southport.gb.com
The number one website for Southport, England, UK. Number one for local news, business listings, forums and events
Copyright 2000-2007
Southport.gb.com Ltd

Virtual Fitness

Stretching Exercises

(All illustrations from Anderson 1986)

  1. Sit upright on the floor.
  2. Flex your knees and bring the heels and soles of your feet together as you pull them towards your buttocks.
  3. Place your elbows on the inside portion of both upper legs.
  4. Exhale, and slowly push your legs to the floor.
  5. Hold the stretch and relax.  NOTE: This stretch is more effective with back against a wall.

  1. Stand upright with one hand against a surface for balance and support.

  2. Flex one leg and raise your foot to your buttocks.

  3. Slightly flex the supporting leg.

  4. Exhale, reach down, grasp your foot with one hand, and pull your heel towards your buttocks.

  5. Hold the stretch and relax.  NOTE: This should be avoided by those with "bad knees". 

  1. Lie flat on your back with your knees flexed and arms out to your sides.

  2. Exhale, and slowly lower both legs to the floor on the same side.

  3. Hold the stretch and relax.  NOTE: Keep your elbows, head, and shoulders flat on the floor.

  1. Sit or stand upright with one arm flexed, raised overhead next to your ear, and your hand resting on your shoulder blade.
  2. Grasp your elbow with the opposite hand.
  3. Exhale, and pull your elbow behind your head.
  4. Hold the stretch and relax.

  1. Sit or stand upright with one arm raised to shoulder height.

  2. Flex your arm across to the opposite shoulder.

  3. Grasp your raised elbow with the opposite hand.

  4. Exhale, and pull your elbow backward.

  5. Hold the stretch and relax. 

  1. Stand upright facing a corner or open doorway.

  2. Raise your arms in a reverse "T" (elbows below your shoulders) to stretch the clavicular section of the pectoralis muscles bilaterally.

  3. Exhale, and lean your entire body forward.

  4. Hold the stretch and relax.

  1. Stand upright 4-5 steps from a wall.
  2. Bend one leg forward and keep your opposite leg straight.
  3. Lean against the wall without losing the straight line of your head, neck, spine, pelvis, right leg, and ankle.
  4. Keep your rear foot down, flat, and parallel to your hips.
  5. Exhale, bend your arms, move your chest toward the wall, and shift your weight forward.
  6. Hold the stretch and relax. 

  1. Lie flat on your back with your body extended.

  2. Flex your knees and slide your feet towards your buttocks.

  3. Grasp behind your thighs.

  4. Exhale, pull your knees towards your chest/shoulders and elevate your hips from the floor.

  5. hold the stretch and relax.  CAUTION: Grasping the upper knees may result in their potential hyperextension.  Secondly, the legs should be reextended slowly one at a time to prevent possible pain or spasm.

  1. Kneel on all fours with your toes facing backward.

  2. Inhale, contact your abdominals, and round your back.

  3. Exhale, relax your abdominals, and return to the "flat back" position. 

Return to Main Fitness Page 

Return to Sports Index 

DISCLAIMER
Southport.gb.com Virtual Fitness is provided for general information only.  Southport.gb.com Limited and Made to Measure are not responsible or liable in any way for any diagnosis made by a visitor to this site based on the content of the Southport.gb.com website.