STRETCH YOURSELF
Enhance your flexibility and wellbeing this July!
Commit to daily stretching and feel the difference. Take part in our challenge daily and start your journey to a more limber you.
#StretchChallenge #FlexibilityFirst #SouthwarkStrong
How it works
Members perform a minimum of 5 minutes of stretching each day.
- Week 1: Upper Body (shoulders, chest, arms)
- Week 2: Lower Body (hamstrings, calves, quadriceps)
- Week 3: Core & Back
- Week 4: Full Body Integration
Week 1: Upper Body
(Shoulders, Chest, Arms)
Cross-Body Shoulder Stretch
Hold for 30s each side
Chest Doorway Stretch
Hold for 30s each side
Triceps Stretch
Hold for 30s each side
Neck Tilt Stretch
Hold for 30s each side
Wrist & Forearm Stretch
Hold for 30s per side
Week 2: Lower Body
(Hamstrings, Calves, Quadriceps)
Seated Hamstring Stretch
Hold for 30s each side
Standing Quad Stretch
Hold for 30s each side
Calf Stretch (Wall or Step)
Hold for 30s each side
Seated Glute Stretch
Hold for 30s each side
Hip Flexor Stretch
Hold for 30s each side
Week 3: Core & Back
Child’s Pose
Hold for 30–60s
Cat-Cow Stretch
10 slow reps
Seated Spinal Twis
Hold for 30s each side
Kneeling Thoracic Rotation
10 slow reps each side
Side-Lying Reach Stretch
Hold for 30s each side
Week 4: Full Body Integration
Downward Dog
Hold for 30–60s
World’s Greatest Stretch
Hold for 30s each side
Standing Side Stretch
Hold for 30s each side
Butterfly Stretch
Hold for 30–60s
Sphinx Stretch (Gentle Backbend)
Hold for 30s
Muscle of the month
Monthly workouts targeting specific muscles
Each month we’ll focus on a different muscle so you can learn how to train different areas of your body.
July Muscle of the Month: Triceps Brachii (Triceps)
Week 1: Anatomy & Function of the Triceps
Meet Your Triceps – Three Heads, One Purpose
Your triceps brachii has three distinct parts: the long head, lateral head, and medial head.
Together, they extend the elbow, stabilise the shoulder joint, and assist in pushing movements.
Fun Fact: The long head crosses the shoulder, meaning triceps training also supports shoulder stability and overhead lifts.
Quick Challenge: Add 3 × 12 of overhead cable extensions this week – a great way to hit the long head.
#AnatomyInAction #MuscleOfTheMonth #TricepsBrachii
Week 2 – Triceps in Daily Activities
Powering Your Pushes Every Day
Whether you’re pushing a door, carrying shopping, or even rising from a chair, your triceps are hard at work.
Strong triceps don’t just help in the gym; they make daily life easier and safer by reducing shoulder and elbow strain.
Try This Functional Move: Bench dips at home or in the gym – 3 × 10–15 reps to build real-world strength.
#TricepsEveryday #FunctionalStrength #MuscleOfTheMonth
Top Tip: Slow down your reps with 3-second lowers boost time under tension and muscle growth.
Train Smart for Stronger Triceps
Focus on full range of motion, controlled eccentrics (lowering), and variety to fully develop all three triceps heads.
Essential Exercises:
- Cable pushdowns for isolation
- Skull crushers for depth
- Close-grip presses for compound strength
Top Tip: Slow down your reps with 3-second lowers boost time under tension and muscle growth.
#TricepsTraining #StrengthSmart #ArmDay
Week 3: Strengthening Techniques
Week 4: Preventing Triceps Injuries
Stay Strong & Injury-Free
Overtraining, poor form, or skipping mobility can lead to triceps strains or elbow discomfort.
Key Prevention Strategies:
- Warm-up properly with dynamic stretches (e.g. arm swings)
- Progress gradually in load and volume
- Balance your training with push and pull work to avoid muscle imbalances
Bonus Drill: Add 2 × 12 of band triceps pushdowns for light, high-rep conditioning.
#InjuryPrevention #TricepsHealth #TrainSmart
