Important Stretches

Stretching Guidelines

1.  Hold all stretches for 30 seconds.
2.  Keep a static stretch, do not bounce.
3.  Keep Breathing.
4.  You should feel a comfortable stretch, not pain.

Lower Body Stretches

• Lie on back in open doorway
• Place leg on wall, keeping back on floor and both legs straight.
• You should feel a stretch in the back of the thigh.

• Lie on your back
• Pull knee up and across toward opposite shoulder.
• Feel stretch in buttock.

3.  Quad Stretch

4. Trunk Rotation

• Lie on your side, with bottom knee bent.
• Hold top leg at ankle, and pull toward buttocks.
• Feel stretch in front of leg, above the knee.

• Lie on your back, knees bent.
• Keeping shoulders flat on floor, rotate legs to one side.
• Feel stretch in low back.

5. Calf Stretch

• Lean against a wall.
• Keeping both feet facing forward, lean toward front leg.
• Keep back leg straight with heel on floor.
• Feel stretch in calf of back leg.

• Start in same position as calf stretch, but bend back leg as well.
• Keeping heel on floor, lean forward.
• Feel stretch in lower part of calf.

• Lie on back.
• Place one foot on wall, keeping knee at 90 degree angle.
• Cross other leg over thigh.
• Gently push crossed leg toward wall.
• Feel stretch in buttock.

• Sit on floor, back straight, knees bent with feet together.
• Hold feet and gently push down on inner thighs with elbows.
• Feel stretch in groin.

Upper Body Stretches

• Grasp right wrist behind your back and gently pull down.
• Tilt head to left side.
• Feel stretch in right side of neck.
• Repeat on other side. 

• Begin by reaching across your body with your right arm.

• Place left hand on back of elbow.

• Slowly pull arm toward chest.

• Feel stretch in back of shoulder.  Repeat on other side.

• Stand in open doorway.
• Place hands on either side of door, arms and shoulders at 90 degree angles.
• With one foot forward, gently lean onto front foot.
• Feel stretch in chest area.