The document describes a series of stretches targeting different muscle groups. It includes stretches for the hips and glutes like crossing one leg over the other knee. Hamstring stretches involve straightening or bending one leg while lying down or lunging. Inner thigh stretches are done by sitting with feet pressed together and leaning forward. Other stretches target the lower back, calves, shoulders, chest, arms and quadriceps muscles. Stretches should be done on both sides to improve flexibility.
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The document describes a series of stretches targeting different muscle groups. It includes stretches for the hips and glutes like crossing one leg over the other knee. Hamstring stretches involve straightening or bending one leg while lying down or lunging. Inner thigh stretches are done by sitting with feet pressed together and leaning forward. Other stretches target the lower back, calves, shoulders, chest, arms and quadriceps muscles. Stretches should be done on both sides to improve flexibility.
The document describes a series of stretches targeting different muscle groups. It includes stretches for the hips and glutes like crossing one leg over the other knee. Hamstring stretches involve straightening or bending one leg while lying down or lunging. Inner thigh stretches are done by sitting with feet pressed together and leaning forward. Other stretches target the lower back, calves, shoulders, chest, arms and quadriceps muscles. Stretches should be done on both sides to improve flexibility.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online from Scribd
The document describes a series of stretches targeting different muscle groups. It includes stretches for the hips and glutes like crossing one leg over the other knee. Hamstring stretches involve straightening or bending one leg while lying down or lunging. Inner thigh stretches are done by sitting with feet pressed together and leaning forward. Other stretches target the lower back, calves, shoulders, chest, arms and quadriceps muscles. Stretches should be done on both sides to improve flexibility.
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Hip/Glute Stretch
Cross left foot over right knee. Clasp hands
behind right thigh and gently pull the leg in towards you, keeping upper body relaxed. Switch Legs Hamstring Stretch Lie on floor with knees bent. Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle. Keep knee slightly bent. Switch legs. Inner Thigh Stretch Sit on floor with feet pressed together. Keeping abs in, lean forward until you feel a gentle stretch in your inner thighs.
Lunge Stretch In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs. Kneeling Hamstring Stretch From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs. Piriformis Stretch Begin on the hands and knees and bring the left knee in, resting it on the floor between your hands (you should be on the outside of the knee). Straighten the right leg out behind you and, if you can, bend forward and rest the forearms on the floor. Knees to Chest Lying on the floor, pull your knees into your chest and clasp your hands under your knees. Gently press your hips to the floor. Knee to Chest From above position, straighten one leg and pull the other knee into your chest until you feel a stretch in your hip. Switch legs. Calf Stretch On hands and knees, straighten your legs, but keep them slightly bent. Gently press one or both feet towards the floor, keeping back flat and abs in. Kneeling Calf Stretch On hands and knees, bring the left foot in between the hands and gently press the knee forward while pressing the heel towards the floor. Spine Twist Lying on the floor, place right foot on the left knee. Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor. Switch sides. Quad Stretch Lie down on your side using elbow for balance. Using other arm, slowly pull your foot towards your glutes, keeping both knees together and bent knee pointing down. Switch legs.
Upper Body Flexibility Exercises
Stretch #1 Shoulder & Chest This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.
Stretch #2 Arm Across Chest
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.
Stretch #3 Triceps Stretch
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.
Lower Body Flexibility Exercises
Stretch #4 Glute Stretch Sitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to push right knee. Hold and repeat for other side.
Stretch #5 Adductor Stretch
Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and hold. Repeat for other side.
Stretch #6 Single Leg Hamstring
Place leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the waist keeping your back flat. Hold and repeat with the other leg.
Stretch #7 Standing Quadriceps
Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg.
Stretch #8 Standing Calf
Place feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor. Push against a wall to increase the stretch. Hold and repeat with other leg.
