Enhancing Skills

Overhead lunge

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

The standing overhead lunge stretch is a dynamic stretch that targets the legs, hips, and shoulders. This stretch involves a lunge position with one arm reaching overhead, which lengthens and stretches the entire body.

Proper Form:

  1. Start in a standing position with your feet hip-width apart.
  2. Step your left foot back into a lunge position, making sure your right knee is bent at a 90-degree angle and your left leg is straight.
  3. Reach your left arm overhead, keeping your bicep close to your ear and your palm facing inwards.
  4. Hold this position for a few seconds, feeling the stretch in your left hip flexor, quadriceps, and shoulders.
  5. Return to the starting position and repeat the stretch on the other side.

How to Reduce Difficulty: To reduce difficulty, perform the lunge with a smaller range of motion or without reaching overhead.

How to Increase Difficulty: To increase difficulty, hold the stretch for a longer duration or add a weight in the hand that is reaching overhead.

Reps: Beginner: 5 reps per side Intermediate: 8 reps per side Advanced: 10 reps per side

Estimated Time for Exercise: 1-2 minutes

Body Group:

Full Body

Muscle Group(s):

Abdominals, Gluteus, Hamstring, Quadriceps, Shoulders

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Glutes, Deltoids, Rectus Abdominis

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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