Developmental

Stretching
 Developmental Stretching - Stretching

Developmental Stretching is performed at the end of your

exercise session. Developmental Stretches focus on
increasing the muscle length or muscle flexibility. These
stretches are held for an initial 6 to 10 seconds and then the
stretch should be taken a bit further for another 20 to 30
seconds.

Developmental stretches are an excellent way of increasing

your flexibility, usually performed after the main exercise
session they are designed to improve your range of
movement.

Developmental stretching isn't all about reaching new levels

of flexibility and shouldn't be considered a specialist area of
stretching. Anyone that has an incorrect posture or muscle
cramp should look at using developmental stretches.
 1) Seated Upper Back Stretch – Developmental Stretching

The seated upper back stretch focuses on the upper back and stretches the
trapezius and rhomboid muscles. The Seated Upper Back Stretch can be
performed as a devlopmental stretch and should be held for an initial 6 to 10
seconds and then take the stretch further for another 30 seconds.

Body Part and Muscle Group

The Upper Back Stretch focuses on the upper back. The Trapezius and
Rhomboid muscles are stretched.

Instructions

Starting from a seated position.

Straighten both arms in front of you.

Keep both arms off lock and horizontal to the floor.

Place one hand inside the other with your palms facing the body.

Lower your head towards your chin.

Progression: Push the arms further in front of

yourself.

Alternative stretches:
 2) Seated Chest Stretch - Preparatory Stretching

The seated chest stretch focuses on the upper torso and stretches the pectoral
and anterior deltoid muscles. The Seated Chest Stretch can be performed as a
devlopmental stretch and should be held for an initial 6 to 10 seconds and then
take the stretch further for another 30 seconds.

Body Part and Muscle Group

The Chest Stretch focuses on the upper torso. The Pectoral and Anterior
Deltoid muscles are stretched.

Instructions

Starting from a seated position.

Place both hands into the small of your back.

Push your shoulders towards each other until the stretch is felt.

Progression: Push elbows closer together.

 3) Lying Hamstring Stretch - Developmental Stretching

The lying hamstring stretch focuses on the back of the upper leg and stretches
the hamstring muscle. The Lying Hamstring Stretch can be performed as a
developmental stretch and should be held for an initial 6 to 10 seconds and then
take the stretch further for another 30 seconds.

Body Part and Muscle Group

The Lying Hamstring Stretch focuses on the back of the upper leg. The
Hamstring muscle is stretched.

Instructions

Start by lying face up on the floor.

Make sure your back is straight with your spin in neutral.

Bend / Flex the hip to 90 degrees, keeping the left leg straight / extended.

Straighten the right leg and pull the leg towards the body (knee off lock).

If the leg is shaking - ease the stretch slightly.

Progression: Pull the raised leg closer to the chest.

 4) Sitting Inner Thigh Stretch - Preparatory Stretching

The sitting inner thigh stretch focuses on the upper inner thigh and stretches the
adductor muscles. The Sitting Inner Thigh Stretch can be performed as a
developmental stretch and should be held for an initial 6 to 10 seconds and then
take the stretch further for another 30 seconds.

Body Part and Muscle Group

The Sitting Inner Thigh Stretch focuses on the upper inner thigh. The
adductor muscles are stretched.

Instructions

Get into a seated position with your back straight and spine in neutral

Bend / Flex both knees and place the soles of the feet together.

Pull your feet towards your body.

Position your elbows on the lower legs and apply a

slight pressure onto the legs.

Progression: Apply more pressure or bring your feet

closer to your body.
 5) Lying Hip Flexor Stretch - Preparatory Stretching

The lying hip flexor stretch focuses on the upper front and stretches the hip
flexor muscles. The Lying Hip Flexor Stretch can be performed as a
developmental stretch and should be held for an initial 6 to 10 seconds and
then take the stretch further for another 30 seconds.

Body Part and Muscle Group

The Lying Hip Flexor Stretch focuses on the upper front thigh. The hip flexor
muscles are stretched.

Instructions

Start by lying on your side with your legs straight.

Bring one heel into the buttocks holding onto the foot.

Pull your heel towards your buttock so the knee moves away from your straight leg
(with knee off lock).

Rest your head on your arm.

Progression: Pull your heel closer to the buttocks

6) Lying Lower Back Stretch - developmental Stretching

The lying lower back stretch focuses on the lower back and stretches the erector
spinae, quadratus lumborum and the gluteal muscles. The Lying Lower Back
Stretch can be performed as a developmental stretch and should be held for an
initial 6 to 10 seconds and then take the stretch further for another 30 seconds.

Body Part and Muscle Group

The Lying Lower Back Stretch focuses on the lower back and stretches the
Erector Spinae, Quadratus Lumborum and Gluteals.

Instructions

Start by lying face up on the floor.

Bend / flex your knees and hips.

Place a hand on the back of each thigh.

Pull your knees into your chest.

Progression: Bring the knees closer to the chest.