Stretching Exercises

• Muscle stretching not only prevents muscle injury, but also "primes" the muscle for the appropriate exercise.
• Stretching should be done in a comfortable position, the motion slow with gradual pressure applied.
• The stretch tension should subside as you hold it.
• Be consistent with stretching exercises. They can be done anytime, but are a MUST before and after exercises.
• Concentrate on the muscle group being stretched, as well as your breathing. Breathing should be slow and relaxed.
• Begin holding stretch for 10-15 seconds and progress until you can maintain stretch for at least 30 seconds. Repeat 2-3 times.

Achilles Tendon and Calf

• Stand facing wall. Place palms flat on wall. Keep feet turned slightly inward. Feet about shoulder width apart.
• Bend right knee while the left leg is straight behind you keep left heel flat on the floor.
• Slowly move your hips forward, keeping low back flat. Stretch should be felt in left calf.

• Same position as above. Lower hips downward as you slightly bend your knee. Stretch should be felt in left Achilles tendon.

Quadriceps

• Lie on your stomach with head down.
• With right hand, pull right foot toward buttocks.
• Stretch should be felt on front of thigh.

b. Can also be done in sidelying position OR

c.

• Stand facing table, wall, or chair for support.
• Bend right knee behind you, push pelvis out.
  Tip: Women reach with your opposite hand to protect knee

Hamstrings

• Lie on, back.
• Hold left leg just below knee and pull to chest.

b. If tolerated, straighten leg. NOTE: If no stretch is felt, bring knee closer to chest and straighten knee.

c.

• Sit on floor with left leg straight with ankle flexed (toes up) and right leg bent with foot resting against left inner thigh.
• Lean upper torso toward left leg, bending at hip.
• Stretch should be felt in the back of the thigh and lower back.

Alternate form (hamstrings)

d.

• Sit at edge of chair with good curve of spine (no slumping).
• Straighten one leg in front of you while maintaining spinal position.
• Pull toes towards face

Adductor

• Stand with feet apart.
• Turn right foot slightly outward, bend right knee over right foot until stretch is felt in inner thigh on left. Knees should not pass the toes.

Triceps

• With arms overhead, hold right elbow with left hand.
• Gently pull the elbow behind your head, creating a stretch on back of upper arm.

Posterior Shoulder

• Pull right bent elbow across the chest toward your opposite shoulder with left hand at elbow. Feel stretch in back of shoulder.

Anterior Shoulder

• Clasp fingers behind back.
• Rotate elbows in and lift arms up and out while extending chest.
• Feel stretch in front of shoulders.

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