Stretching Exercises

 

Each exercise should be done for about 20 seconds and followed with 5 seconds of relaxation.

Do each stretch at least 5 times.

Do your routine at least once per day.

 

Do not attempt Cirque Du Soliel! Less is often more with restorative stretching.

 

1- The Calf Muscle

 

Lean against the wall with your back leg straight and your front leg slightly bent.  While keeping your heels on the floor, slowly lean forward until you feel the pull in the calf. Reverse position, and stretch the other calf.

 

 

 

 

 

2- The Soleus

With both legs slightly bent, and space one shoulder width in front of the other, lean forward while keeping both heels on the floor.  Feel a slightly different muscle in the calf pull.  Continue with other leg.

 

 

 

 

 

 

3- Quadriceps

Lying on your side,  reach back and grab your upper foot and pull it towards your butt.  Repeat on other side with other leg.

 

 

 

4- Hamstring

Sitting, bring the sole of your bent leg to the inner thigh of your straight leg.  Lean forward and grab the ankle of your straight leg with both hands. Keeping you back straight, lean forward following your hands.

 

 

5- Hip Flexors

Move your hips forward, keeping the upper body straight up and the back leg stretched out. Feel the hips tighten and hold there. The stretch can be made more difficult by placing the back knee on the floor. Be sure to keep the front knee in line with the foot.

 

 

 

 

 

6- Gluteal & Hip

Sitting, bend one leg and cross it over the other leg which is either straight or lying on its side bent at 90 degrees. Push the opposite elbow against your bent knee.

 

 

 

 

 

 

7- Gluteus Maximus

Lying on your back with both knees bent, cross on leg over the other. Using both hands, pull the knee that is farthest from you towards your chest.  Reverse position and repeat.

 

 

 

 

8- Hip Adductors

Sitting, bend and put the soles of your feet together. Grab your feet with both hands. With your elbows, push out against the inside of the knees.

 

 

 

 

9- Erector Spinae

Brings both knees to the chest by first raising one and then holding the knee with both hands.  Then raise the other knee. Grasping both knees, pull them down  to the chest.