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Using a wide stance, bend your left leg and extend your
right leg, resting on your right heel with toes
stretched upward. Keeping your hands up and your
back straight, notice the stretch on the inner right
thigh. Hold. Repeat with the other leg. |
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| 2.
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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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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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| 5.
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ITBand Stretch in Standing
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Cross involved leg behind uninvolved leg in standing
position, with a stretched leg behind, and lean to the
uninvolved side until a stretch is felt over outside of
involved hip. |
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| 6.
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Gluteus Maximus 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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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 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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Kneeling on a mat, reach straight forward with the right
hand as far as you can reach. You can rest your head on
your left arm. Now lean backwards until you feel a stretch
in your shoulders, or sides, upper or lower back. Hold.
Repeat with the other side. |
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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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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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