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1. |
Hip Flexor
Stretch in Standing |
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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. |
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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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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. |
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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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Lie on your back with your right arm extended out to your
side. Using your left hand, slowly pull your right knee
across your torso, while keeping your right shoulder on
the ground. Hold. Repeat on the other 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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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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Take your right arm and reach across your chest and try to
touch the left shoulder. Using the left hand, pull the
right elbow over until you feel a stretch. Hold. Repeat
with other arm. |
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Take your right hand and twist your left forearm as far as
it can go in the palm up direction. Hold. Repeat with
other arm. |
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