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With your arms overhead, use your left hand to pull the
right elbow behind your head. You should feel the
stretch in your right triceps. Hold. Repeat with the
left arm. |
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Face a wall and put your right hand on the wall at
shoulder level. Now turn your body and head to the left,
away from the wall. Hold. Repeat with the opposite side. |
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Keeping your right elbow straight, use your left hand to
bend your right wrist backwards as far as you can until
you feel a stretch in your wrist/forearm. Hold. Repeat
with the other side. Then, bend your right wrist in the
opposite direction until you feel a stretch. Hold.
Repeat with the other wrist. |
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Lie on your back with the left leg straight out and the
right knee bent at a 90° angle. Use your left hand on the
outside of the right knee to pull the right leg across the
left leg, and downward to the floor. Turn your head
towards an outstretched right arm. You should feel the
stretch in the lower back and outside of the right hip.
Hold. Repeat for the left side. |
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Sit on the floor with the soles of your feet together.
While holding your toes, lean your upper body forward,
bending from the hips. If you do not feel a stretch in the
groin, try to keep your knees further down towards the
floor and bring your heels closer to your seat. Hold. To
isolate one side of the groin more than the other, push
one knee downwards with your hand while you lean forward. |
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| 6.
|
Gluteus Maximus/Hip IR Stretch
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Lie on floor or mat. Bend knees with feet on floor. Cross
right leg over thigh of left leg. Grasp back of thigh of
left leg with both hands. Pull leg toward torso. Repeat
with opposite leg. |
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Stand with your left hand holding onto something stable
for balance. Using your right hand, grab onto your right
foot and pull your heel in towards your buttocks. Keep
your knees close during this stretch. If you do not feel a
stretch in the front of the right hip and thigh, pull your
right knee further back behind the left knee. Hold. Repeat
with the left side. |
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Place right leg flat on table while the left leg stays put
on the floor. Keep the right knee straight during the
stretch. Keep the arch in your back as you reach to touch
your toes. Repeat with the other side. |
|
9. |
Hip Flexor Stretch in Standing |
|
From the standing position, take a step forward with your
left leg while keeping the right leg straight. Now bend
the knee of the left leg until you feel a stretch in the
front area of the right hip. Make sure the left foot is
beneath the left knee or slightly in front of it. Hold.
Repeat with the other side. |
|
Stand a few feet from a wall and put both your hands on it
at shoulder level. Step back with your right leg, keeping
it straight, while the left knee bends. With both heels on
the floor, lean forward by bending your left knee until
you feel a stretch in your calf. Hold. Repeat on the other
side. |
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