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Quad
Stretch:
- Holding onto chair or wall, bend knee and using same side hand, grasp ankle and pull
heel to buttocks.
- Allow leg to relax into hand and hold for 20 - 30 seconds.
- Stretch should not be painful, but you should feel a gentle pulling in the front of the
thigh. If you get a cramp in the back of the thigh, relax leg into hand more.
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Hamstring
- Lying
- Lie on back with both knees bent.
- Pull one knee toward chest, then grasp ankle or calf and straighten leg, pushing heel
toward ceiling.
- Keep knee slightly bent. Hold for 20-30 seconds
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Hamstring
- Ball
- Lie on back with one leg straight out on floor.
- Place ball on thigh and place other leg on top of ball. Bend bottom knee until you
feel a stretch in the back of the top leg
- Keep knee slightly bent. Hold for 20-30 seconds.
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Hamstring-
Standing
- Stand with feet together. Roll forward to touch toes and drop head until you feel
a stretch in the back of your legs.
- To stretch each leg seperately, unlock one leg at at time and bend forward to touch toes
- Hold stretch for 20-30 seconds.
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Hip
(Hooker Stretch)
- Cross LEFT leg over the other, then lean to the RIGHT and stick out RIGHT hip.
- You should feel a stretch over the outside of RIGHT hip and possibly down the leg
- Hold stretch for 20-30 seconds.
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Low-back
- Lie on back with knees bent. Pull knees to chest, grasping under the knees.
(Can be done by pulling only one knee to chest at a time.)
- Hold for 20-30 seconds.
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Back - Rotate
- Stand with feet hip width apart. Twist around to one side until
you feel stuck
- Raise arms to shoulder level and continue the stretch with the upper
body.
- Take a deep breath in and out, then return to starting position
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Upper Back
- Grasp hands together and straighten arms. Round your back away from arms by
concaving your chest.
- Hold for 20-30 seconds
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Pec
- While standing, reach both arms behind you, palms facing away. Reach back as far
as you can while sticking out chest.
- Hold for 20-30 seconds.
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Bicep
- Hold one arm straight out in front for you. Grasp fingertips with other hand and
pull fingers back, palm facing up. Keep elbow straight.
- Hold for 20-30 seconds
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Triceps
- Place hand onto same side shoulder. Grasp elbow with other hand and raise elbow up
beside your ear.
- Hold 20-30 seconds
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Calf
- Place ball of foot up on the wall. Move your body, especially the hip
of the foot on wall, into the wall. Feel the stretch in the calf of
the foot on the wall.
- Hold for 20-30 seconds
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Abdominals
- Stand with feet together. Step one foot behind you and keep weight over both
feet. Lift chest forward while raising arms overhead.
- Do Not Arch Your Back.
- Hold for 20-30 seconds.
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