Stretching Exercises
You stand or sit then pull your head back as far as possible and down slightly. Hold the stretch for 10 seconds. This stretch is very good for tight muscles in the back of the neck.
Target muscle is Sternocleidomastoid.
Other muscle being worked on is the Splenius.
This stretch is very good for tight muscles in the back of the neck.
You can stand or sit for this stretch. Turn your head towards your shoulder on one side. Hold the stretch and repeat with the other side. You can also aim to pull your head backwards over your shoulder towards your back.
Target muscle is the Sternocleidomastoid.
The other muscle being worked on is the Splenius.
Bow your head forward with your jaw shut. Depress your chin into the top of your sternum (breast bone). Slightly turn your head to one side. Hold the stretch. Repeat with the other side.
The target muscle is the Splenius.
Other muscles that are involved are the Trapezius (Upper), Erector Spinae, Cervicis & Capitis fibers.
Look straight forward and do not let the chin drop down then move your ear towards your shoulder. Make sure you do not lift your shoulder towards your ear. Hold the stretch for 10-15 seconds. If you want to fur-ther stretch, use your hand to gently apply pressure to the opposite side of your head. This stretch is very good for tight muscles in the upper back and neck.
Target muscles upper fibres of the Trapezius, Scalenes and Levator Scapulae.
Put one ear over your shoulder as far as you can (as illustrated) and then lift the chin upwards until you feel a stretch in the muscle at the front opposite side of your neck. Repeat with the other side. If you want to in-crease the stretch you can apply pressure to the shoulder on the opposite side.
Target muscle is the Sternocleidomastoid.
You start facing forwards and with your arms in front of you. Make sure you keep the elbow straight and clap your hands together to stop your shoulders from elevating. Bring your chin down to meet your chest. Hold the stretch for 15 seconds. You can also do this exercise in a sitting position by sitting on a chair, gripping the chair between your legs to keep your shoulders down. This stretch is very good for tight muscles in the upper back and neck.
Target muscles are the upper fibres of Trapezius, Splenius muscles and Levator Scapulae.
Sit nice and tall then put your hand behind your head. Gently bend forward allowing your elbows to move towards to your thighs. Keep moving until you feel a pain free mild to moderate stretch. Repeat a few times.
Target muscles are the Splenius, Trapezius and Levator Scapulae
Whilst sitting on a chair, cross your arms and hold onto the chair between your legs. Let your head fall for-ward and then lean backwards.
Target muscles are the Upper fibres of the Splenius, Trapezius and Levator Scapulae
Looking straight ahead then push your head forward by sticking your chin out.
Lean your head sideways towards your left shoulder as your left hand pulls your right arm down and cross behind your back. Hold an easy pain free stretch for 10-15 seconds. Repeat on the other side.
Sit on the chair turn your head a little to the right hand side as if you are trying to touch your collarbone with your chin. Your right hand cups your head and slowly pulls your head down. Also you can do it sitting on the chair.
Sit on the chair one hand hold on the chair whit the other hand grasp the side of your head.
Slowly pull your ear down towards your shoulder until a comfortable stretch is felt on the side of your neck.
Hold the stretch and repeat on the other side.
This stretch also can be done without using your head if you find it difficult in the beginning.
Target muscle: Upper fiber Trapezius
Other muscles also work on are Levator scapulae, Sternocleidomastoideus, Scalenus anterior, Scalenus posterior
Begin by placing your left hand on your shoulder blade. Your right hand will be placed on top of your head just slightly above and behind your ear. The right hand will pull your neck towards your right chest wall. Repeat on the other side of the body.
Target muscle: Levator scapulae
Sit on the chair and turn your head as far as you can. Do not tilt your head just rotate it. Apply pressure against your head with your hand. Hold the tension for pain free period without holding your breath. Do a few times then repeat on the other side. Target muscle: Sternocleidomastoid.
Other muscle worked on: Splenius
Lie on your back with your heels close to your hips, the palms of your hands on the floor under your shoulder, and your fingers pointing towards your feet. Inhale, raise your trunk and the rest your forehead on the floor on mat. Exhale and roll your head backward.
Target muscles: Sternocleidomastoid, Scalene
Sports: Judo, Wrestling
You can stand or sit for this stretch. Turn your head towards your shoulder on one side. Hold the stretch for 10 seconds. Repeat with the other side. You can also aim to pull your head backwards over your shoulder towards your back.
Target muscle is the Sternocleidomastoid.
The other muscle being worked on is the Splenius.
Being siiting or standing with your back and neck straight, shoulders back slightly. Gently take your neck backwards, looking up towards the ceiling and put your hand on your forehead and gently push your head until you feel a mild to moderate stretch which is pain-free. Repeat a few times.
This stecth also can be done without using your hands on your forehead.
Target muscles: Sternocleidomastoid, Scaleni
Sports: Judo Wrestling
Lie on your back with your hands by your hip, palms down. Exhale push on the floor with your palms, raise your legs and buttocks off the floor, and extend your legs vertically. Bend your elbows and place your hand on your lower back for support.
Target muscles: Trapezius
Sports: Jodu, Wrestling
Kneel on all fours, flex your arms, and place the crown of your head on the floor. Exhale and roll your head forward and bring your chin to your chest.
Targer muscles: Semispinalis Capitis, Spinalis capitis, Spelinus Capiitis, Spelinis Cervicis, Trapezius, Rhomboids
Other muscles: Electro spinae
Sport: Judo, Wrestling
Lie on the floor or mat on your back with both of your knees flexed. Interlock your hands behind your head near the crown. When you exhale and pull your head onto your chest while keeping your shoulders flat on the floor. Note if your shoulder blades lift off the floor this stretch will be spread out.
Target muscles: Trapezius (Upper, Middle) Deltoid (posterior)
Other muscles involved: Sternocleidomastoid, Scaleni, Pectoralis major
Retract your head by tucking in your chin and while keeping your chin tucked in tilt your head back slowly. Target muscle: Longus Colli
Sit with your chest up forward on the edge of a chair.Sideflex your head to the opposite side without flexing your head forward. You get more of a stretch if you rotate your head slightly toward the hand that is holding and slightly extend your neck as you sideflex.
Target muscle: Scalene
To stretch the left side of your neck, place your left hand behind your back (or grab the side of the chair or bench with your left hand if you are sitting.) Putting your hand behind your back anchors your shoulder, so you get a deeper neck stretch.
With your right hand, gently add pressure to your head and looking up towards the ceiling before tilting your head to the side. Move until you feel a stretch and then hold that position for 10-30 seconds.
Target muscles: Upper Trapezius, Scalenes.
Sample Content
Stand upright with your back strait and clasp your hands behind your back. Slowly lift your hands away from the back and up towards the celling. Hold for between 10sec to 30sec.
Target Muscle: Anterior Deltoid, Pectoralis Minor
Injury rehab for: Deltoid strain
Sit on the floor with your hands about one foot (30cm) behind your hips and your fingers pointing away from your body and your legs extended forward. When you inhale lift your buttocks and raise your trunk off the floor and open your chest as wide as possible between your discomforts. Hold for between 10sec to 30sec.
Target muscles: Supraspinatus, Deltoid, Pectoralis
Other muscles: Trapezius, Infraspinatus, Teres Major, Latissimus dorsi
Sit on the floor or mat with your hands about 30 cm behind your hips and your fingers pointing away front your body and your palms facing down and your legs extended forward. When exhale slide your buttocks forward and lean backward as far as possible.
Target muscles: Supraspinatus, Deltoid, Pectoralis
Other muscles: Trapezius, Infraspinatus, Teres Major, Latissimus dorsi
Place one hand on the top of a doorframe (or something similar if you can’t reach).Keep the elbow straight. Take one step forwards and lean forwards until you can feel a stretch.Hold for between 10 and 30 seconds.
Target muscles: Anterior Deltoid, Pectoralis Major.
Place both hands on your waist with your thumbs facing forward. (Not like the boys on the pictures J 🙂 Bend over so your torso is parallel with the floor. Allow your elbows to fall towards the floor. You can do it in stand up or sitting. Hold the stretch between 10 – 30 seconds.
Target muscle: Infraspinatus.
Others: Teres Minor, Rhomboids, Trapezius (Middle and Lower)
Standing position Hamstrings as well.
Grasp the pole at one end and position overhead with other end of the pole behind your opposite arm. Grasp the other end of the pole with your other hand positioned below elbow. Position elbow at height of shoulder. Pull upper end of the pole forward so your shoulder is internally rotated. Hold for between 10 – 30 seconds.
Target muscle: Infraspinatus
Other muscle: Teres Minor
Grasp the end of the pole to side of your head and with other end of the pole behind your arm. Bring your elbow forward slightly and bend your wrist back. Reach around your body with opposite arm and grasp lower end of the pole. Place pole in middle of back side of your upper arm. Position your elbow at height of shoulder. Pull lower end of pole forwards so your shoulder is externally rotated. . Hold for between 10 – 30 seconds.
Target muscle: Subscapularis
Other: Pectoralis Minor
Sit on the floor or mat. Lean back and place hands flat on the floor close together behind your body with fingers position away from your body. Scoot (slide) your hips forward away from your hands.
Hold for between 10 – 30 seconds.
Target muscle: Biceps Brachii
Other muscles: Deltoid (anterior), Pectoralis Major (sternal), Pectoralis Major (clavicular)
Lie supine with soles of feet on floor, hips and knees bent. Bend elbows and position back of arms against floor or mat with elbows to sides. Push shoulders, forearms, and back of hand into floor or mat and slowly move arms toward sides of head. Still pushing shoulders and back of arms into floor, slowly arms toward sides. Continuously push shoulders and back of arms into floor or mat throughout stretch. Although arms move slowly throughout stretch, shoulder blades, elbows, and wrists are continuously pushing back against floor or mat. Position pelvis back so low back remains on floor or mat.
Target muscle: Pectoralis Minor
Other muscles are involved: Pectoralis Major (sternal), Pectoralis Major (clavicular) ,Subscapularis
Isometric:
Target muscles: Rhomboids, Trapezius (middle, lower)
Other Muscles are involved are: Deltoid (posterior & lateral), Infraspinatus, Teres Minor
Stretching the triceps especially after a weight workout can help reduce your DOMS. Place your hands on your upper back top of your shoulder blade with your elbow bend towards to the ceiling. Use your other hand to pull the elbow towards your head. Hold the stretch between 10-30 seconds.
Target muscle: Triceps Brachii (Long Head).
Other muscles: Latissimus Dorsi, Teres Major.
Injury rehab: Tricep tendor tear or inflamation
Stand upright and cross one arm across your body. Use your opposite arm to pull the elbow of the arm being stretched towards your opposite shoulder. Hold the stretch between 10-30 seconds.
Target muscles: Posterior Deltoid,
Other: Teres minor,Supraspinatus, Infraspinatus and Rhomboids, Trapezius`
Injury rehab: Rotator cuff injury & Supraspinatus tear
Stand with your hand on the middle of your back and your elbow pointing out. Use your other hand to pull the elbow forwards and make sure you keep your back hand still. Hold the stretch between 10-30 seconds.
Target muscles: Supraspinatus & Infraspinatus
Injury Rehab: Rotator cuff injury
Reach Behind your head with both hands and your elbows pointing upwards. Then reach down your back with your hands.
Target Muscle: Triceps brachii
Other muscles are involved: Teres major, Teres minor, Latissimus dorsi
Position your arm across your chest and place the opposite hand on the elbow. Push elbow towards to your chest and hold the stretch between 10-30 seconds.
Target muscle: Deltoid (Middle (Lateral))
Other muscles: Infraspinatus, Teres Minor, Trapezius (Middle & Lower) and Rhomboids
Lie on your back on the floor or a mat with your knees bent approximately 90 degrees. Position one of your hands under side of your waist with your palm facing down. After your legs and hips to fall to the side of positioned arm. Hold the stretch between 10-30 seconds. If you stretch not yet felt lean your torso towards positioned arm.
Target muscle: Infraspinatus
Other:Teres Minor,Seratus Anterior(lower fibers)
Claps your hands behind backwith palms together. Straightenarms and rotate arms (inside down) so palm turn downward.Hold the stretch 10-30 seconds.
Target muscle: Biceps Brachii
Other muscles are involved: Deltoid(Anterior), Pectoralis Major(Sternal), Perctoralis Major (Clavicular)
Place your hand behind your hips and move your elbow forwards. Make sure you dont move your hands just your elbow!!! Hold the stretch between 10-30 seconds.
Target muscle: Supraspinatus
Injury rehab:Rotator Cuff injury
Standing toward wall. Bend over and place of palms of hands on the wall,approximately shoulders width and waist height and lower your torso. Hold the stretch between 10-30 seconds. Alternatively, forearms can be place on the wall parallel with elbows pointed downward.
Target muscle: Deltoid
Other muscles involved: Teres Major, Latissimus Dorsi
Being sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and close together possible pain free.
Target Muscle: Pectoralis minor, Pectoralis major
Hold towel in your right hand. Raise and bend your right arm to drape towel down back. Grasp bottom end of towel with your left hand and climb left hand progressively higher up towel, which also pull your right arm down. Reverse positions.
Target Muscle: Triceps brachi
Other: Teres minor, Teres major, Latissimus dorsi
Cross both arms and place both hands behind shoulder of opposite arms. Bring elbows closer together in front of body. Raise elbows slightly and hold stretch.
Target muscle: Rhomboids
Other: Trapezius Middle, Trapezius Lower
Grasp wrist or hand from behind and pull arm to opposite side. Tilt head away from lowered shoulder by positioning ear toward front of opposite shoulder. Hold stretch. Repeat to other side.
Target Muscles: Trapezius, Upper
Other: Spelinus
Sit on floor or mat. Lean back and place hands flat on floor behind body slightly wider than shoulder width with fingers positioned away from body. Scoot hips forward away from hands. Hold stretch. Instead of scooting hips forward, hands can be eased backwards.
Target Muscles: Deltoid, Anterior
Other: Pectoralis Major, Sternal, Pectoralis Major, Clavicular,Biceps Brachili
Begin standing tall with your back and neck straight. Gently raise your arm forwards and up until you feel a mild to moderate stretch pain-free.
Target Muscles: Pectoralis Major, Anterior Deltoid, Biceps: Long Head, Coracobrachialis, Teres Major, Subscapularis
Begin stranding tall, with your neck and back straight. Gently raise your arm to the side, leading with your thumb until you feel a mild to moderate stretch pain-free. Repeat 10 times.
Target Muscle: Supraspinatus, Deltoid
Begin standing tall, with your neck and back straight. Gently take your hand behind your back and up your spine until you feel a mild to moderate stretch pain-free. Repeat 10 times.
Target Muscles: Supraspinatus
Begin standing tall, with your neck and back straight. Gently take your arm across your chest allowing your elbow to bend slightly, until you feel a mild to moderate stretch pain-free. Repeat 10 times.
Begin standing tall with your back and neck straight. Place one arm by your side slightly away from your body with your thumb pointing upwards. Gently shrug your shoulder towards your ear as far as possible pain-free. Repeat 10 times.
Sample Content
Instruct participant to sit on floor or bench and place arms to behind hips. From behind, grasp participant’s wrists, positioning them wider than shoulder width. Continue to raise participant’s arms upward behind their body, out to sides. Hold stretch.
Target Muscles: Anterior Deltoid
Other: Pectoralis Major, Biceps Brachii
Instruct participant to sit on floor or bench and place hands behind head, facing forward. Stand behind participant and position leg behind their head. Place hands on participant’s elbows. Pull participant’s elbows back. Hold stretch.
Target muscles: Pectoralis major (sternal)
Other: Pectoralis Minor
Instruct participant to stand or sit on floor, chair, or bench and place arm overhead. Standing behind participant, grasp their wrist and position their forearm against upper arm. Pull participant’s elbow behind their head while keeping forearm against upper arm. Hold stretch. Repeat with opposite arm.
Target Muscles: Triceps (Long Head)
Other: Latissimus Dorsi, Teres Major
Place the tips of your fingers together and push your palms towards to each other. Holt the stretch between 10-30 seconds.
Target muscles: Opponens pollicis, Palmaris longus
Kneel on the floor or mat and Place your palm of your hands on the floor with fingers pointing towards to your knees. Shift your body back with your elbows keep strait. Holt the stretch between 10-30 seconds. Important keep elbow strait!!
Target muscles: Flexor Carpi Radialis, Palmaris Longus, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Pollicis Longus
Place the tips of your fingers together and push your palms towards to each other and pointing your fingers toward to your body. Hold the stretch between 10-30 seconds.
Target muscles: Flexor Carpi Radialis, Palmaris Longus, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Pollicis Longus
Sit on the floor or mat and Place your palms on your side of your body on the floor behind your hips with finger pointing to back. Lean back with your arms strait. Hold the stretch between 10-30 seconds.
Target muscle: Flexor Carpi Radialis, Palmaris Longus, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Flexor Digi-torum Profundus, Flexor Pollicis Longus
Hold one arm front of you and use your other hand to bend your wrist and point your fingers toward to the floor or ton the pictures toward to you and applying gentle pressure. Also you can use a wall to apply pressure rather than the other hand. Holt the stretch between 10-30 seconds.
Target muscles: Extensor carpi radialis longus, Extensor carpi radialis brevis, Extensor carpi ulnaris, Extensor digitorum communis
Injury rehab: Tennis elbow, Radial nerve entrapment
With palm facing downward, grasp underside of fingers with other hand and pull your fingers towards you.Target muscles: Flexor Carpi Radialis, Palmaris Longus, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Flexor Digitorum Profundus, Flexor Pollicis Longus
Start with your fingers pointing up and your thumb out to one side, then use your other hand to pull your thumb down.
Target muscles: Opponens pollicis, Palmaris longus
Stand facing a wall with your arms outstretched and palms facing up and place your fingers on the wall pointing downwards. Slowly try to place your whole hand flat on the wall by extending the wrist. Hold the stretch between 10 and 30 seconds.
Target muscles: Flexor Carpi Radialis, Flexor Carpi Ulnaris, Flexor Digitorum Superficialis, Biceps Brachii
Injury Rehab: Golfers elbow
Curl your fingers and thumb a tight fist then straighten your fingers as far as possible pain free. Repeat 10-20 times.
Begin with your fingers together as demonstrated. Spread your fingers apart as far as possible pain-free then return to the starting position. Repeat 10-20 times.
Target Muscles: Extensor Digitorum, Extensor Indicis, Extensor Digiti Minimi
Move your thumb to reach fingers tip beginning with your index finger and finishing with your little finger as show on the pictures. If your thumb can not reach your finger tips, move as close as possible pain-free. Repeat 10 times to each finger.
Move your thumb away from your fingers and across your palm as show. Repeat 10-20 times as far as possible pain-free.
Targer Muscles: Entensor Pollicis Longus, Extensor Pollicis Brevis
Begin with your thumb touching your index finger. Move your thumb away from your fingers as show as far as possible pain free then return to the starting position.
Target Muscle: Adductor pollicis
Bend your finger using your other hand to take the movement a little further until you feel a mild to moderate stretch pain-free. Repeat 10 times on each finger.
Bend you finger backwards using your other hand to take the movement a little further until you feel a mild to moderate stretch pain-free. Repeat 10 times on each finger.
Target muscles: Extensor Digitorum, Extensor Indicis
Begin with your elbow straight, fingers curled up around thumb. Gently bend your wrist towards the little finger side until you feel a mild to moderate stretch pain-free. Hold 5 seconds and repeat 10 times.
Begin with your elbow straight, wrist and fingers curled up and positioned on a firm surface as show. Gently apply some pressure through your wrists so they bend until you feel a mild to moderate stretch pain-free. Hold 5 seconds and repeat 10 times.
Target Muscles: Extensor Carpi Radialis Longus, Extensor Carpi Radialis Brevis, Extensor Carpi Ulnaris, Extensor Indicis, Extensor Digiti Minimi, Extensor Pollicis Longus
Bend and straighten your elbow as far as possible pain-free. Repeat 10 20 times.
Begin with your elbow at your side bent 90 degrees. Turn your palm up and down as far as possible pain-free. Repeat 10-20 times.
Target Muscles: Supinator, Extensor Carpi Radialis Brevis, Pronator Teres, Pronator Quadratus
Being with your elbow at your side and bent to 90 degrees. Turn your palm up as far as possible using your hand to take the movement further until you feel a mild to moderate stretch pain-free. Repeat 10-20 times.
Target Muscles: Supinator, Extensor Carpi Radialis
Being with your elbow at your side and bent to 90 degrees. Turn your palm down as far as possible using your hand to take the movement further until you feel a mild to moderate stretch pain-free. Repeat 10-20 times.
Target Muscles: , Pronator Teres, Pronator Quadratus
Sample Content
Sample Content
Stand or kneel upright with your feet shoulder width apart and place your hands on your waist for support or back of your thighs. Look upwards and slowly lean backwards at the waist or slowly crepe down with your hand on your back of your legs toward to the floor.
Target muscles: Anterior neck muscles, Deltoid, Apex of Lungs, Pectoralis (major & minor), Rectus abdominus, Phoas major, Rectus femoris, Vastus lateralis
Other muscles involved: Hamstring, Glutes
Sit in a kneeling position with your feet shoulders width apart. Slowly bring the thighs and torso upright. Inhale and gradually move your back into an arc on the exhale until the back of you your hand makes contact with your heels. Hold it between 10-30 seconds.
Target muscles: Anterior neck muscles, Deltoid, Apex of Lungs, Pectoralis (major & minor), Rectus abdominus, Phoas major, Rectus femoris, Vastus lateralis
Other muscles involved: Hamstring, Glutes
You sit, kneel, lie, or stand to do this. Pull navel into spine and hold it between 10-30 seconds.
Target muscle: Transverse Abdominis
Lie prone on mat or floor. Position hands on floor to sides of shoulders. Push torso up keeping pelvis on floor. Hold stretch between 10- 30 seconds.
Target muscle: Rectus Abdominus
Other muscle involved: Iliopsoas
Lie face down on the floor or mat and bring your hands close to your shoulder. Kep your hips on the ground and look forward and rise up onto your elbow.
Target muscle: Rectus Abdominus
Other muscle involved: Iliopsoas
Picture soon will be avaiable
Lie face down on the floor or mat on your stomach.Place your hands on the floor or mat at shoulders level. Lift your upper body away from the floor, straightening your arms.Keep your hips flat on the floor. Hold the stretch between 10-30 seconds.
Target muscle: Rectus Abdominus
Other muscle involved: Iliopsoas
Sample Content
Sample Content
Kneel on the floor and extend your left leg to the side, keeping it in line with your right knee. Raise your arms sideways, exhale bend to the left from the hip, lower your left hand onto your left foot, and extend your righ arm over your right ear.
Target muscle: External Obliques
Other: Lattisimus Dorsi
Kneel on the ground with your toes pointed. Sit back on your heels reaching your arms out on the ground overhead. Walk your hands out as far as possible. You can also walk your hands to the right and left to get more of a stretch down each side of your back.
Target muscles: Lattimisum Dorsi, Lateral Oblique, Diaphragm, Elector spinae, Hamstring
Other muscles been stretched: Tibia anterior, Extensor digitorum longus, Peroneus tertius, Peroneus Brevis
Lie supine on floor or mat. Bend both knees and grasp them on the top. Pull knees toward shoulders allowing hips to be raised further off floor. Hold stretch between 10-30 seconds. Upper back can also be lifted off of floor to stretch Splenius and cervical portion of Erector Spinae.
Target muscle: Erector Spinae, Gluteus maximus
Related injury: Lower back pain
Lie on your back with your arms by your hips, palms down. Inhale, push on the floor with your palms, raise your legs to a vertical position and support your body with your hands placed on your lower back. Exhale, split your legs, and lower one foot to the floor while the other leg remains vertical. If you lack sufficient flexibility, only lower your leg to the horizontal position. You also feel this stretch in your posterior neck and hamstring of the leg contacting the floor.
Target muscle: Latissimus dorsi, Gluteus maximus
Lie on the back with your arms by your hips and your palms down. Inhale and push on the floor with your palms than raise your legs to a vertical position and support your body with your hands placed on your lower back. Exhale and keep your legs straight and spread apart, and lower your feet to the floor.
Target muscle: Gluteus maximus, Quadratum lumbarum,
Other: Trapezius, Latissimus dorsi, Hamstring
Sports: Judo, Wrestling
Avoid excessive flexion of your neck
Lie on your back with your arms by your arms by your hips and your palms facing down. Inhale and push on the floor with your palms and raise your legs to a vertical position than support your body with hands placed on your lower back. Exhale and keep your legs straight and together and lower your feet to the floor.
Other: Trapezius, Latissimus dorsi, Hamstring
Sports: Judo, Wrestling
Avoid excessive flexion of your neck
Lie supine on floor or mat. Bend knees and place feet flat on floor. Bring both knees and hip to one side. Hold the stretch between 10 -30 seconds. Keep both shoulders on floor or mat. Allow foot of top leg to rest on foot of lower leg. Arms can be extended to sides.
Target muscle: Obliques
Other muscle involved: Erector Spinae
Lie supine on floor or mat. Raise both knees and grasp back of thighs behind knees. Pull knees toward shoulders allowing hips to be raised further off floor. Hold stretch between 10-30 seconds. Upper back can also be lifted off of floor to stretch Splenius and cervical portion of Erector Spinae.
Target muscle: Erector Spinae
Sit on the floor with your legs spread apart and lean backward. Place your hands behind your hips and on the floor for support. Inhale and support yourself on your heels, swing your left arm overhead and to the left and lift your hips off the floor.
Target muscle: External Obliques
Other: Lattisimus Dorsi
Sit on chair or bench with feet wide apart. Bend over and position shoulders between knees. Reach to floor under back of chair. Hold stretch between 10 -30 seconds.
Target muscle: Erector Spinae
Sit on the floor or mat with your feet apart and your knees bent approximately 90 degrees. Reach between your feet. Hold the stretch between 10 -30 seconds. Elbow can be lowered to floor.
Target muscle: Elector spinae
Sit on the floor with your legs spread. Interlock your hand behind your head. Exhale and bend your upper torso to the side from the hip and attempting to touch your left elbow to the floor outside your left thigh while keeping your right shoulder and elbow back.
Target muscle: External Obliques
Other: Lattisimus Dorsi
Sit with your soles of your feet together and your knees out and gently reach forward.
Target muscles: Gluteus maximus, Piriformis, Gemellus superior and
inferior, Obturator internus and externu
Sit with one of your leg straight out and your toes pointing upwards. Bring your other foot up to your knees and let your head fall forward. Reach forward the outside of your toes with both hand.
Target muscles: Semimembranosus, Semitendinosus, Biceps femoris
Other: Intertransversarii, Multifidus, Totators, Obliques
Stand with feet apart. Place one arm on the side of thigh. Put opposite arm overhead. Lean and reach to the sides away from raised arm. Hold stretch and repeat with the opposite side. Allow shoulder to raise towards side of head for greater stretch.
Target muscle(s): Latissimus Dorsi, Quadratum lumborum, Internal and External obliques
Other: Teres major
Related injuries: Abdoninal strain, Lower Back pain
Kneel on all fours and let your back slump down as if you trying to get the navel to the floor. Hold the stretch between 10-30 seconds.
Target muscles: Multifidus, Erector spinae
Orher:
Related injury: Back muscle strain, Lower back pain
Kneel on the floor or mat. Place your hands shoulder width apart. Flex spine by hunching back up.
Target Muscles: Erector spinae, Multifidus
Related injuries: Back muscle strain, Lower back pain
Kneel on the floor or mat. Lean forward lower your torso as far as down, with the arms outstretched as far as possible and hands on the floor or mat. Push your buttocks down towards your feet keeping your hands still to increase the stretch. Hold the stretch between 10-30 seconds.
Target muscle: Latissimus dorsi
Other: Teres major, Erector spinae, Tibialis anterior
Related injury: Back muscle strain
Stand upright with your hand across your chest. Rotate your shoulders around to one side. Hold the stretch between 10-30 seconds. You can do it sitting on the chair and gripping the backrest.
Target muscles: Multifidus, internal and External obliques
Related injury: Back muscle strain, Lower back pain, Abdominal strain
Stand upright with your arms above your head. Reach up as high as possible. Hold the stretch between 10-30 seconds.
Target muscles: Latissimus dorsi
Related injury: Back muscle strain
Kneel in front of chair on floor or mat. Place inside of crossed arm on end of chair and position head between arms. Lower your torso and hold the stretch.
Target muscles: Latissimus dorsi
Other: Teres major
Put one arm overhead. Grasp elbow or wrist overhead with other hand. Pull elbow towards head and back or pull arm down toward opposite shoulder. Lean torso to side, away from direction of arm behind head. You can do it stand up position as well.
Target muscles: Latissimus dorsi
Other: Teres major
Sit on the floor or bench. Place one arm down to side on bench or floor, slightly behind for support. Put opposite arm overhead. Lean and reach to side away from raised arm. Hold the stretch and repeat the opposite side. Allow shoulders to raise toward side of head for greater stretch.
Target muscles: Latissimus dorsi
Other: Teres major
Lie on your back lift your legs and hip overhead. Allow knees to drop towards floor to sides of head. Avoid overstressing neck anteriorly.
Target muscles: Erector Spinae
Other : Splenius
Lie on your back with your arms by your hips. With your palms pushing down, raise your legs and buttocks off the floor and rest your knees on your forehead. Bend your elbows and place your hands on your lower back for support. Bring your chin to your chest and flex knees to the floor on both sides of your ears. Exhale, put your hands behind your knees, and pull your thighs to your chest while resting your knees and shins on the floor.
Target muscles: Erector Spinae, Trapezius
Other : Splenius
Sports: Judo, Wrestling
Lie on your back with your arms by your hips. With your palms pushing down, raise your legs and buttocks off the floor and rest your knees on your forehead. Bend your elbows and place your hands on your lower back for support. Bring your chin to your chest and flex knees to the floor on both sides of your ears. Exhale, put your hands behind your knees, and pull your thighs to your chest while resting your knees and shins on the floor.
Target muscles: Erector Spinae, Trapezius
Other : Splenius
Sports: Judo, Wrestling
Lie on your back with your arms by your hips. With your palms pushing down, raise your legs and buttocks off the floor and rest your knees on your forehead. Bend your elbows and place your hands on your lower back for support. Bring your chin to your chest and flex knees to the floor on both sides of your ears. Exhale, lower your arms to the floor and interlock your hands.
This exercises may be too advanced or dangerous for even some elite athletes.
Target muscles: Erector Spinae, Trapezius,
Other : Splenius, Pectoralis major, Deltoid
Sports: Judo, Wrestling
Lie on your back with your arms by your hips. With your palms pushing down, raise your legs and buttocks off the floor and rest your knees on your forehead. Bend your elbows and place your hands on your lower back for support. Bring your chin to your chest and flex knees to the right side of your head and rest your knees and shins on the floor.
This exercises may be too advanced or dangerous for even some elite athletes.
Target muscles: Erector Spinae, Trapezius,
Other : Splenius
Sports: Judo, Wrestling
Bend over with hands just above bent knees. Flex spine by hunching back up. Hold stretch.
Target: Erector Spinae
Sample Content
Sample Content
Kneel down and position one leg extended behind. Balancing with hands positioned on floor to sides. Rear knee is extended off floor. Body weight is supported on both forefeet. Straighten hip of rear leg by pushing hips down and forward. Hold stretch. Repeat with opposite side. Gluteus Maximus and Adductor Magnus may be mildly stretched if hip of forward leg is fully flexed. Soleus of opposite leg may be stretched if ankle is fully dorsal flexed.
Target: Iliopsoas
Other: Gluteus Maximus, Adductor Magnus, Soleus
Sit on floor or mat with outside of lower leg bent in front so it is approximately perpendicular to body. Place hands on floor in front and extend opposite leg back on floor so knee is toward floor. Allow body to ease down toward floor with support of arms. Hold stretch and repeat with opposite leg. Allow hip to straighten toward floor for additional hip flexor stretch.
Target: Gluteus Maximus, Iliopsoas
Other: Gluteus medius, Gluteus minimus, Piriformis
Related injury: Piriformis Syndrome, Trigger points in the gluteals
Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp foot and knee with both hands. Pull leg toward torso. Hold stretch. Repeat with opposite leg.
Target: Gluteus Maximus
Related injury: Piriformis Syndrome, Trigger points in the gluteals
Lie on the floor, flex one leg and slide the heel toward to your buttocks. Grasp your knee with the same side hand and your ankle with the opposite hand. Exhale and pull your foot to the opposite shoulder and keeping your shoulder and back flat on the floor or mat.
Target: Gluteus Maximus
Other: Hamstring
Lunge forward with knee on padded mat. Position foot beyond forward knee. Place hands on knee. Straighten hip of rear leg by pushing hips forward. Hold stretch. Repeat with opposite side. Position foot further beyond knee if stretch is felt in Adductor Magnus of forward thigh.
Target: Iliopsoas, Rectus femoris
Other: Gluteus Maximus, Adductor Magnus
Related injury: Thigh strain, Contusion, Inflammation on the Rectus femoris tendon
Lunge with one foot far behind other foot. Squat down with chest high, straightening hip of rear leg by pushing hips down and forward. Feet should be far enough apart to keep knee from traveling too far beyond forward foot. Keep torso upright, close to vertical. Keep forward foot flat on the floor or mat and rear foot pointing forwards. Soleus of opposite leg may be stretched if ankle is fully dorsal flexed.
Target muscles: Iliopsoas
Other: Soleus
On floor or mat, lie supine with arms extended to sides. Lift one leg straight up. Lower leg to opposite side toward hand. Hold stretch. Repeat with opposite side. Maintain 90° flexion in hip with both shoulders flat on floor.
Target: Gluteus Medius, Gluteus Minimus
Other: Obliques, Erector Spinae
Lie on floor or mat and with one leg straight and other leg bent approximately 90 degrees out to side. Lower bent knee beside straight leg. Hold stretch. Repeat with opposite side. Body may be reclined with support of arms as demonstrated (lower right). Also see Seated External Rotator Stretch.
Target Muscles: Piriformis, Gemellus Superior, Obturator Internus, Gemellus Inferior, Obturator Externus, Quadratus femoris
Lie on one side. Position ankle of lower leg over outside of upper thigh. Grasp top ankle or forefoot behind. Reposition side of upper body on floor. Pull knee of rear leg back by straightening hip. Hold stretch. Repeat with opposite side.
Target: Tensor Fasciae Latae
Other: Rectus Femoris, Quadriceps
Lie on floor or mat with feet on floor and knees bent approximately 90 degrees. Cross thighs by lacing back of knee on thigh of other leg. Lift legs and hug both thighs locking both hands together behind knee of lower leg. Pull leg toward torso. Hold stretch. Repeat with opposite leg. An alternative preparation: set on floor or mat reclining back with support of both arms behind body. Bend knees with feet on floor. Place back of knee on thigh of other leg. Hug both thighs locking both hands together behind knee of lower leg. Lie down supine by rolling to back.
Target: Piriformis, Quadratus Femoris
Sit on floor with hip and thigh against wall. Lift back of legs up against wall by pivoting on hips and lying on back. Cross lower leg over thigh of straight leg. Bend knee of straight leg while lowering heel on wall. Hold stretch. Repeat with opposite leg.
Target: Gluteus Maximus
Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp foot and knee with both hands. Pull leg toward torso. Hold stretch. Repeat with opposite leg.
Target: Gluteus Maximus
Lay on the floor on your back. Cross the right foot over the left knee, keeping the right knee bent. Use your left hand to pull the right knee across your body.Hold for between 10 and 30 seconds.
Target Muscles: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae.
Related injury: Trigger points in the gluteal muscles, Piriformis syndrome, Iliotibial band syndrome
Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp back of thigh of lower leg with both hands. Pull leg toward torso. Hold stretch. Repeat with opposite leg.
If you want to work on the piriformis the overlying leg is adducted over far thigh and arms are positioned around both legs.
Target: Gluteus Maximus
Sit on floor or mat with outside of lower leg bent in front and inside of opposite lower leg bent to side. Position bottom of forward foot against knee of opposite leg. Place hands on floor in front of forward leg. Reach or slide forward with support of arms and hold stretch. Repeat with opposite leg. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
Target: Gluteus Maximus
Sit on floor or mat and with one leg straight and other leg bent approximately 90 degrees out to side. Lower bent knee beside straight leg. Hold stretch. Repeat with opposite side.
Target: External Hip Rotators
Sit on floor or mat, reclining back with support of both arms behind body, and feet on floor and knees bent approximately 90 degrees. Cross thighs by placing back of knee on thigh of other leg. Grasp lower leg. Reposition hands forward with arms straight to place torso closer to legs. Hold stretch. Repeat with opposite leg. Low back may be stretched if spine flexes significantly during stretch. Arms can hug and pull upper legs toward torso.
Target: Piriformis, Quadratus Femoris
Other: Erector Spinae
Sit on floor or mat with knees straight. Place one foot on floor to outside of other knee. Turn torso toward side of bent knee supporting body with extended arm behind. Place elbow of opposite arm to outside of bent knee. Push side of knee with elbow so bent leg further crosses thigh of straight leg. Hold stretch. Repeat with opposite side.
Target: Gluteus Medius, Gluteus Minimus
Other: Obliques, Erector Spinae
Sit with one leg slightly bent. Raise your other foot up onto your raised leg and rest it on your thigh, then slowly reach forward.
Target: Gluetas
Other: Piriformis
Stand with feet together and side toward wall, arm’s length away. Place hand on wall and opposite hand on hip. Squat with supporting leg while placing leg nearest wall behind and across supporting leg so foot is positioned away from wall. Hold stretch. Repeat with opposite side. Keep hip of straight leg extended by leaning pelvis slightly forward.
Target: Tensor Fasciae Latae
Other: Sartorius
Related injuries: Illiotibial Band Syndrome (Runners Knee)
From a standing position, lift and bend your right leg, grab your knee with both hands and hug it to your chest for two seconds. Return to the starting position and then hug your left knee. Be careful not to flex your trunk — that is, bring your knee to your chest, not your chest to your knee. Avoid hyperextending your lower back, as well. Repeat with both legs, six to eight times per leg.
Target Muscle: Glutes
Other: Thigh
Stand upright and cross one foot behind the other. Lean towards the foot that is behind the other.
Target: Tensor fasciae Latae, ITB
Other: Sartorius
Stand beside a chair or table for balance, bend one leg and place your other ankle on to your bent knee. Slowly lower yourself towards the ground.
Target: Hips and Buttocks
Sit on floor or mat and place extended leg on top of inside of bent lower leg positioned perpendicular. Straighten extended knee pushing bent knee toward floor. Hold stretch. Repeat with opposite side. Hand nearest foot can be placed be behind on floor so torso can be reclined back slightly.
Target muscles: Gluteus Medius, Gluteus Minimus, Anterior Fibers
Sit on floor or mat and place extended leg on top of inside of bent lower leg positioned perpendicular. Straighten extended knee pushing bent knee toward floor. Hold stretch. Repeat with opposite side. Hand nearest foot can be placed be behind on floor so torso can be reclined back slightly.
Target muscles: Gluteus Medius, Gluteus Minimus, Anterior Fibers
Sit on side of thigh on floor or mat with knees bent. Position bent knee of upper leg behind foot of lower leg. Position chest facing floor with both hands on floor; arms somewhat extended and torso nearly inline with upper thigh. Turn chest and front of pelvis further toward floor. Hold stretch. Repeat with opposite side. Alternatively, upper leg maybe extended straight inline with torso.
Target: Gluteus Medius, Gluteus Minimus
Other: Obliques, Erector Spinae
Sample Content
Instruct participant to sit on floor or mat, reclining back with support of both arms behind body, and feet on floor and knees bent. Have them cross their thighs by placing back of knee on thigh of other leg. Ask them position foot on floor closer to hip. Place your hands on back of participant’s shoulders or position your chest on participant’s upper back and your hands under participant’s lower thighs. Push participant’s torso toward legs. Hold stretch. Repeat with legs in opposite position.
Target Muscles: Piriformis, Quadratus Femoris
Other: Erector Spinae
Instruct participant to lie on floor or mat with legs bent. Stand near their feet facing them. Assist them crossing their thighs, placing outside of one knee close to top of their other knee. Bend over participant’s hips, position their foot of closest bent leg on your chest or shoulder while grasping their lower leg, in addition to knee of opposite leg with other hand. Push your bodyweight down on foot while pushing down on side of participant’s knee. Hold stretch. Repeat with legs in opposite position. Low back may be stretched if hips raise off of floor significantly. If spinal flexion is not desired, care should be given to keep back of hips on floor by monitoring hips position and pushing downward instead of toward participant’s chest.
Target Muscles: Piriformis, Quadratus Femoris
Other: Erector Spinae
Instruct participant to lie on floor or mat. Kneel beside participant. Bend participant’s near knee and hip. Place hand on outside of participant’s near knee and opposite hand on participant’s shoulder. Push participant’s knee to opposite side while backing participant’s shoulder down. Hold stretch. Repeat with opposite side. Maintain 90° flexion in participant’s hip while maintaining participant’s shoulders flat on floor.
Target Muscles: Gluteus Medius, Gluteus Minimus
Other: Obliques, Erector Spinae
Sit on the ground or mat, bend both knees and place your feet next to your buttocks. Then slowly lean backwards.
Hold the stretch between 10 – 30 seconds.
Target muscles: Rectus femoris, Iliacus, Psoas major & minor, Vastus medialis, Vastus lateralis, Vastus intermedius
Position yourself with one knee on the floor or matt and other leg out in front with the knee bent and foot flat on the floor. Grasp the foot or ankle with one or both of your hand leg behind you. Lean forwards from the hips and at the same time pull the ankle towards your bottom. When you can start to feel a stretch in the front thigh, hold the position. Hold the stretch between 10 – 30 seconds.
Target muscles: Rectus femoris, Iliopsoas, Vastus medialis, Vastus lateralis, Vastus intermedius
Injury Rehab: Thigh strain
Lay down on your front on the floor or matt and pull up one foot up to your buttocks. Hold the stretch between 10 – 30 seconds.
Target muscles: Rectus femoris, Vastus Medialis, Vastus lateralis, Vastus intermedius
Injury Rehab: Thigh strain, Contusion, Patella Tendonitis
Lie on your side on a mat on the floor and grab the forefoot of the leg that is nearest to the ceiling. Pull that ankle back behind you so as to tuck it up under your hamstring. Hold the stretch between 10 – 30 seconds.
Target muscles: Rectus femoris, Vastus Medialis, Vastus lateralis, Vastus intermedius
Other: Tibialis Anterior
Injury Rehab: Thigh strain, Contusion, Patella Tendonitis
Sit on the ground or mat, bend one of your knees and place your foot next to your buttocks. Then slowly lean backwards.
Hold the stretch between 10 – 30 seconds.
Target muscles: Rectus femoris, Iliacus, Psoas major & minor, Vastus medialis, Vastus lateralis, Vastus intermedius
Stand on one leg and pull the other foot up behind your bottom by holding on the forefoot. Keep your knees together and push your hips forward to increase the stretch. Hold the stretch between 10 – 30 seconds.
Target muscles: Rectus femoris, Vastus Medialis, Vastus lateralis, Vastus intermedius
Other: Tibialis Anterior
Injury Rehab: Thigh strain, Contusion, Patella Tendonitis
Kneel with your toes pointing backwards. Exhale and sit on the top of your heels. Make sure your buttocks sit top of your heels and not between your feet. Do not do this stretch if you have knee problems.
Target: Quadriceps
Other: Tibialis anterior
Kneel on one foot and the other knee. If you needed hold on to something to keep your balance and then push your hips forward.
Target: Quadriceps
Other: Iliopsoas, Psoas major, Psoas minor
Stand hold onto something for balance. Flex one knee and raise your heel to your buttocks. Slightly flex your supporting leg, exhale and grasp your raised foot with one hand. Inhale and slowly pull your heel toward your buttocks without over compressing the knee.
To maximise the stretch, make sure the medial sides of your legs touch each other and your pelvis rotates backward visualise pulling your tailbone between your legs).
Do not arch your lower back or twist your pelvis.
Target: Quadriceps
Other: Tibialis Anterior
Injury Rehab: Thigh strain, Contusion, Patella Tendonitis
Stand hold onto something for balance. Flex one knee and raise your heel to your buttocks. Lean forward, slightly flex your supporting leg, and grasp your raised foot with the opposite hand. Exhale, pull your heel towards your buttocks and crisscross the raised knee behind the knee of your supporting leg. Pull your heel toward your buttocks without over compressing the knee.
Target: Quadriceps
Other: Tibialis Anterior
Injury Rehab: Thigh strain, Contusion, Patella Tendonitis
Kneel with your knees together, buttocks on the floor, heels by the sides of your thighs and toes pointing backward. Exhale and lean backwards without letting your feet flare out to the sides. Do not arch your back. Instead, contract your gluteals and rotate your pelvis backward. Do not allow your knees to rise off the floor or spread apart.
Target: Quadriceps
Other: Tibialis Anterior
Injury Rehab: Thigh strain, Contusion, Patella Tendonitis
Sample Content
Sample Content
Kneel with one foot on floor or mat. Position torso to inside of upper thigh with hands on floor. Lower torso downward. Hold stretch. Other heads of hip adductors may be stretched if knee of upper leg travels out to side during stretch.
Target muscles: Adductor Magnus, Ischial fibers
Other: Adductor Magnus (see comments), Erector Spinae, Gluteus Maximus
Kneel with feet pointed out to sides. Place forearms and hands on floor. Spread knees apart and gently lower hips. Hold stretch.
Target muscle: Adductors, Hip
Kneel onto your right leg and place your left foot in front of you to assume the lunge position. Slide your left foot out to the side and place both hands on the floor in front of you. Try to straighten the left knee and lean your body forward while relaxing your hips. Rocking the hips forward and back will change the pull slightly to get all muscles.
Target muscle: Adductors, Hip
Lie on your back and flex one leg and grasp the foot and extend the leg vertically. Exhale and slowly lower your leg to the floor at the side forming the Y letter.
Target muscle: Addactor lungus, Gracilis
Stand by standing with your feet wide apart and your toes pointing forward. Then lean forward and reach towards the floor.
Target muscle: Addactor lungus, Gracilis
Sit on the mat with your legs as far apart as possible and knee straight. Keep the back straight and lean forward from the hips.
Target muscles: Gracilis, Adductor magnus, Adductor longus
Related injury: Groin strain
Sit on floor with hip and thigh against wall. Lift back of legs up against wall by pivoting on hips and lying on back. Place back of legs against wall. Spread legs. Hold stretch. Keep back of legs against wall.
Target muscles: Adductors, Hip
Sit on the floor or mat far apart and knees bent approximately 90 degrees. Reach forward grasp bottom of feet.
Pull torso forward and hold the stretch. Back may be keep straight. Other heads of hip adductors can be stretched if legs positioned out as far as possible.
Target muscles: Adductor Magnus, Ischial fibers
Other: Erector Spinae, Hip Adductors
Sit on floor or mat with soles of feet together on floor and close to body. Grasp feet with both hands and position elbows on inside of lower legs. Press knees toward floor with elbows. Hold stretch. Erector Spinae may be stretched if spine is flexed during stretch. Gluteus Maximus may be stretched if hip is flexed enough. Also you can do it by just let your leg drop to the floor as far as they can or use your hand and pus your leg down towards to the floor pressing on your knee.
Target Muscles: Adductors, Hip
Other Muscles: Erector Spinae, Gluteus Maximus
Related injury: Groin strain
Sit on the floor or mat and cross legs with outside of ankle on lower thigh.
Push knee toward downward. Hold stretch. Repeat with opposite side.
Target: Gluteus Medius, Gluteus Minimus, Anterior Fibers
Sit on the floor or mat with your legs spread as wide as possible. Drop one arm and raise your other arm overhead. Exhale, rotate your trunk and bend from the hip, learning your upper torso onto your leg and grasp your foot.
Target muscle: Addactor lungus, Gracilis
Other:Lattisimus Dorsi,Obliques
Sit on the floor or mat and spread your leg as wide as possible. Exhale, rotate your trunk, slowly extend your upper torso onto one leg and grasp your foot. Concentrate on keeping your lower back and legs extended and your heels on the floor.
Target muscle: Addactor lungus, Gracilis
Sit on the mat with your legs as far apart as possible and knee straight. Keep the back straight.
Target muscle: Addactor lungus, Gracilis
Assume a squat position with your feet flat on the floor. Place your weight on one flexed knee and extend the opposite leg sideway. Grasp your right ankle with your right hand and your left ankle with the left hand. Exhale and lower your entire upper torso to your extended thigh.
Target muscle: Addactor lungus, Gracilis
Other: Hamstring
Sports: Marsal art
Stand with feet pointed approximately 45° outward. Squat down completely with knees pointed outward over toes. Place palms of hands on floor with inside of upper arm positioned against inner thigh. Pull thighs apart with upper arms. Hold stretch. Keep feet flat on floor and knees pointed same direction as toes. emphasizes Adductor Magnus, ischial fibers by flexing hip.
Target: Adductors, Hip
Other: Erector Spinae, Gluteus Maximus
Standing, raise one leg up and grasp your foot or ankle inhale, and raise and straighten your leg sideways.
Target muscle: Addactor lungus, Gracilis
Sports: Dance
Stand upright and place one leg out to the side and your foot up on a raised abject. Keep your toes facing forward and slowly move your other leg away from the object.
Target muscles: Adductor longus, brevis and magnus, Gracilis, Pectineus
When standing, feet should be in astride position (wide), bend knees with legs rotated outward from the hip. Support body weight on the quadriceps by the arms and hands. Apply the stretch at the end of range by using elbows to apply pressure to push legs apart. For an alternate stretch which focuses on each adductor.
Target: Adductors, Hip
Lying on your back. Loop a pair of towel around boot feet at the instep, inhale and extend your legs upwards. Exhale, spread your legs as wide as possible and pull on the towel at the end of the movement.
Target muscle: Addactor lungus, Gracilis
Sit on floor with hip and thigh against wall. Lift back of legs up against wall by pivoting on hips and lying on back. Place back of legs against wall. Spread legs. Hold stretch. Keep back of legs against wall.
Target muscles: Adductors, Hip
Stand with feet far apart, toes pointed 45° outward. Lunge toward one side. Allow foot of straight leg to point upward with heel on floor. Hold stretch. Repeat on opposite leg. Keep back straight during stretch. Gracilis is stretched as well on straight leg.
Target: Adductors, Hip
Other: Gracilis
Sit on floor or mat and place outside of flexed leg on floor. Over that leg, position opposite leg with foot flat on floor and back of heel against shin. Bent torso forward. Hold stretch. Other heads of hip adductors can be stretched if knee of upper leg travels out to side during stretch.
Target: Adductor Magnus, ischial fibers
Other: Adductor Magnus (see comments), Erector Spinae, Gluteus Maximus
Sample Content
Instruct participant to lie on floor or mat with legs positioned straight up, slightly apart. Grasp participant’s ankle from inside. Spread legs down to sides and hold stretch.
Target Muscles: Adductors, Hip
Instruct participant to lie on floor or mat. Ask them to place soles of feet together on floor close to body with knees apart. Kneel close to participant and place hands on insides of participant’s knees. Spread participant’s legs down to sides and hold stretch.
Target Muscles: Adductors, Hip
Iliotibial band stretch (left side shown). Position yourself as shown, with your left leg crossed in front of your right leg. Hold your hands together and side bend toward the floor. You should feel a stretch in the outer part of you left thigh and back of it. Hold the stretch.
Target: Hamstring
Other: ITB, TFL
Sit on the floor or mat with your hands behind your hips for support and your legs extended. Flex one knee and grasp the instep of your foot with one hand. Exhale and extend your leg until it is perpendicular to the floor. Try to contracting your quadriceps to alleviate tension in your hamstrings.
Target muscle: Hamstring
Lie on back and lift knee up. Grasp behind thigh near knee with both hands. Pull knee close to chest. Extend knee while maintaining knee close to chest. Hold stretch. Repeat with opposite leg. Far leg can be bent at knee and hip particularly if hip flexors are tight and greater spinal flexion will not irritate existing lower back injury. Alternative method involves pulling leg toward chest with knee nearly straight.
Target: Hamstrings
Sit on mat or floor with knees bent. Position towel under middle of foot with hands grasping towel on both ends. Lie back and raise leg straight above maintaining grip on towel with both hands. Pull leg back while keeping knee straight. Hold stretch. Repeat with opposite leg. Far leg can be straightened keep hip from rolling up or bent for comfort.
Target: Hamstrings
Kneel on one knee and place your other leg straight forward with your heel on the ground. Keep your back straight and point your toes upwards. Reach towards your toes with one or both hand.
Target muscle: Hamstring
Other: Soleus
Lie on your back and keep your leg straight. Raise one leg and pull it towards your chest.
Target muscle: Hamstring
Sit on floor or mat with knees straight. Reach toward or beyond toes or bring torso toward legs. Hold stretch. Keep knees straight by tensing Quadriceps. Knees may inadvertently bend if feet are extended off of thick mat. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
Target: Hamstrings, Biceps Femoris
Other: Erector Spinae
Related injury: Hamstring Strain, Hamstring tendonitis
Sit on floor or mat with legs apart and knees straight. Reach toward one foot or bring torso toward one leg. Hold stretch for 20 seconds. Repeat with opposite leg. Alternatively, leg not being stretched can be bent so sole of foot is next to stretched thigh. Keep knee of stretched leg straight by tensing Quadriceps. Knees may inadvertently bend if feet are extended off of thick mat or bench. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
Target: Hamstrings
Other: Erector Spinae
Sit on edge of chair or exercise ball. Position heel on floor with knee straight. Reach toward toe or bring torso toward leg. Hold stretch. Repeat with opposite leg. Precautions must be taken to prevent slipping off chair. This stretch may be appropriate for those restricted to chair. Keep knee straight by tensing Quadriceps. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
Target: Hamstrings
Other: Erector Spinae
Sit on the floor or mat with both legs spread and extended in front of you. Exhale keep your legs straight, extend your upper back, bend forward at the hips, and lower your trunk onto the floor. You should also feel this stretch in your lower back. Try to contracting your quadriceps to alleviate tension in your hamstring.
Do not lift your heels off the floor or roll your hip or thighs inward, as this may strain the groin.
Target muscle: Hamstring
Squat with your heels flat, your chest on your thighs and your hands on the floor for balance. Exhale and slowly straighten your legs. Stop when you feel excess tension. Flex your knees and return to the starting position. You should also feel this stretch in your lower back. You can initiate this stretch with your buttocks resting against a wall for balance.
Target muscle: Hamstring
Other: Erector Spinae
calf
Stand erect with legs crossed, outsides of feet together. Bend over with rear knee straight. Reach toward feet or bring torso toward legs. Hold stretch. Repeat with opposite leg. Keep rear knee straight. If necessary tense Quadriceps. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
Target: Hamstrings
Other: Erector Spinae
Stand with one foot raised onto a chair arm supporter or table. Keep your leg bend and lean your chest into your bent knee.
Target muscle: Hamstri
Stand with one foot raise onto a chair or an object. Bend your knee and let your heel drop off the edge of the object. Keep your back straight and move your chest towards your raised knee.
Target muscle: Hamstring
Stand and bend over with knees straight. Reach toward toes or floor or bring torso toward legs. Hold stretch. Keep knees straight by tensing Quadriceps. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
Target: Hamstrings
Other: Erector Spinae
Sand with on foot forward and rear foot pointing out. Bend over and brace torso by placing hand just above bent rear knee. Lean down and bend rear knee further. Hold stretch. Repeat with opposite leg. You can also raise your toes up this way you also stretching the soleus as well. Rear knee should remain pointed same direction of rear foot. Both hands may be braced just above both knees. Forward knee may also be keep straight by tensing Quadriceps. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
Target: Hamstrings, Biceps femoris
Other: Erector Spinae
Related injuries: Hamstring strain, Hamstring tendonitis
Stand with your right foot about 12 inches (30 centimeters) in front of the toes of your left foot. Exhale, lean forward at the hips and try to touch the floor or your right foot with your hands while keeping both legs straight.
Target: Hamstrings, Biceps femoris
Other: Erector Spinae
Sit on the floor or mat with your knees slightly bent. Hold onto your toes with your hands and pull your toes towards your body. Lean forwards and keep your back straight.
Target: Hamstrings, Biceps femoris
Other: Erector Spinae
Sit with both legs straight out in front , or 45 degrees apart. Keep your toes pointing straight up, make sure your back is straight and then reach forward.
Target: Hamstrings, Biceps femoris
Other: Erector Spinae
Assume a squat position with your feet flat on the floor. Place your weight on the flexed knee and extend the opposite leg sideways. Grasp your right ankle with your right hand and your left ankle with your left hand. Exhale and lower your entire upper torso to your extended thigh.
Target: Hamstring
Other: Erector Spinae, Groin
Kneeling with your both legs together and your hands at your sides, lift one knee and place your foot slightly in front for support. Exhale, bend at the hips, lower your upper torso onto the front thigh and place your hands slightly in front of the front foot. Slide your front foot forward and straighten your rear leg as you extend into the split position.
Target: Hamstring
Sample content
Instruct participant to lie on floor or mat. Kneel beside participant and extend participant’s leg upward. Position back of participant’s lower leg on nearest shoulder. Position near ankle on participant’s opposite lower leg. Push participant’s leg close to participant’s chest. Place hands on floor with arms extended to control resistance. Repeat with opposite leg.
Target Muscles: Hamstring
Instruct participant to sit with knees straight on floor or mat. Kneel behind participant and position chest on participant’s back. Place hands just above knees from each side. Push participant’s torso toward legs with chest while holding down knees. Hold stretch.
Target Muscles: Hamstring
Other: Erector Spinae
Lay on your back. Lift one leg off the floor, keeping the knee straight. Get your partner to push it higher until you feel a stretch. Hold for between 10 and 30 seconds.
Target Muscles: Biceps Femoris, Semimembranosus, Semitendinosus
Related Injuries: Hamstring strain, Hamstring tendinitis, Contusion
Stand on the raise object or steps. Put your toes on the edge of the step all the raised object and keep your legs straight. Let your heels drop toward the ground
Target muscles: Plantaris, Peroneus Longus, Gastrocnemius, Flexor halluces Longus, Peroneus brevis
Related injury: Related injury: Calf Strain, Achilles tendonitis, Achilles tear
Stand on the raise object or steps. Put the toes of one foot on the edge of the step all the raised object and keep your leg straight. Let your heel drop toward the ground
Target muscles: Plantaris, Peroneus Longus, Gastrocnemius, Flexor halluces Longus, Peroneus brevis
Related injury: Calf Strain, Achilles tendonitis, Achilles tear
Kneel with your shins flat on the floor or mat. Sit back on your heels and slowly increasing the pressure. Hold the pain free stretch between 10-30 seconds.
Target Muscles: Tibialis anterior, Extensor digitorum longus, Extensor hallucis longus
Related injury: Shin splints, Anterior Compartment Syndrome
Raise one foot off the ground and slowly rotate your foot and ankle in all direction.
Kneel with your shins flat on the floor or mat. Place your hands on the floor next to your knees. Raise your knees of the floor and keep your heels and knees together and feet on the floor. Hold the pain free stretch between 10-30 seconds.
Target Muscles: Tibialis anterior, Extensor digitorum longus, Extensor hallucis longus
Related injury: Shin splints, Anterior Compartment Syndrome
Stand with your toes of the right foot on the floor on the outside of your left foot. Bend the left leg to push your ankle towards the ground. Holt the pain free stretch between 10-30 sec.
Target Muscle: Tibialis anterior, Extensor digitorum longus, Extensor hallucis longus
Related injury: Shin splints, Anterior Compartment Syndrome
Kneel with your shins flat on the floor or mat. Place your hands top of your thighs. Sit on your heels. Hold the pain free stretch between 10-30 seconds.
Target muscles: Tibialis anterior, Extensor digitorum longus, Extensor hallucis longus
Related injury: Shin splints, Anterior Compartment Syndrome
Stand with one leg far in the front of the other. Keep the back heel flat on the floor. Bend the front leg to lean a little bit forward and keep the back leg straight. Hold the pain free stretch between 10-30 seconds.
Target muscle: Gastrocnemius
Other: Iliopsoas
Related injury: Calf Strain, Achilles tendonitis, Achilles tear
There are few ways to enter into this stretch. From kneeling position on all fours, raise knees off floor and place feet flat on floor with knees straight. From standing position, step forward with one front forward. Bend over and place hands on floor well in front of forward foot. Position forward leg back next to rear leg with both legs straight. From standing position, bend over and walk forward on hands with knees straight From standing position, bend over and walk forward on hands with bent knees. Straighten knees until feet are flat on floor
Target muscles: Gastrocnemius
Other: Hamstring Gluteus maximus, Lattisimus dorsi, Deltoid
Stand with your back to the chair. Place the top of your toes onto the chair and then push your ankle downwards.
Target muscles: Tibialis anterior, Extensor digitorum longus, Extensor hallucis longus
Related injury: Shin splints, Anterior Compartment Syndrome
To start this stretch, cross one leg over the other so that the ankle is free to move. From here you want start by curling your toes down using your hand NOT the muscles of your foot. The foot and ankle should be completely relaxed as you do this. Once the toes are curled down, then you can pull the entire foot/ankle down. Hold a pain free stretch between 10-30 sec.
Target muscles: Tibialis anterior, Extensor digitorum longus, Extensor hallucis longus
Related injury: Shin splints, Anterior Compartment Syndrome
Step forward with one front forward. Bend over and place hands on floor well in front of forward foot with arms straight. Position rear foot flat on floor while keeping rear knee straight and hold stretch. Repeat with opposite leg position. Soleus may also be stretched in forward bent leg if it is placed far enough back to be sufficiently stretched.
Target muscle: Gastrocnemius (rear leg)
Other Muscles: Soleus, Hamstrings (hands closer to feet)
Sit on the floor, legs in front of you with knees bent, grab the toes and pull back towards the knees. Keep your balanced, don’t rock back and front or bend your back.
Target muscle: Achilles Tendon
Other: Plantar fascia
Position fore foot on wall with heel on floor. Straighten knees and lean body toward. Hold stretch. Repeat with opposite leg.
Target muscle: Gastrocnemius
Sit of floor or mat and place towel or band under foot. With both ends of towel or band in each hand, straighten leg with towel under foot. Pull towel and hold stretch. Opposite leg may be keep bent or straight off to side.
Target muscle: Gastrocnemius
Lie on your side on a mat on the floor and grab the forefoot of the leg that is nearest to the ceiling. Pull that ankle back behind you so as to tuck it up under your hamstring. Hold the stretch between 10 – 30 seconds.
Target muscles: Tibialis Anterior
Other: Rectus femoris, Vastus Medialis, Vastus lateralis, Vastus intermedius, Tibialis Anterior
Injury Rehab: Thigh strain, Contusion, Patella Tendonitis
Stand on one leg and pull the other foot up behind your bottom by holding on the forefoot. Keep your knees together and push your hips forward to increase the stretch. Hold the stretch between 10 – 30 seconds.
Target muscles: Tibialis Anterior
Other: Rectus femoris, Vastus Medialis, Vastus lateralis, Vastus intermedius
Injury Rehab: Thigh strain, Contusion, Patella Tendonitis
Place both hands on wall with arms extended. Lean against wall with one leg bent forward and other leg extended back. Bend rear knee slightly, positioned foot directly forward, and place heal to floor. Lower knee until just before heel raises. Hold stretch for 20 seconds. Repeat with opposite leg.
Target: Soleus
Other: Tibialis posterior, Flexor digitorum longus, Flexor Hallucis longus
Related injury: Calf strain, Achilles tendonitis, Achilles tear
Place both hands on wall with arms extended. Lean against wall with one leg bent forward and other leg extended back with knee straight and foot positioned directly forward. Push rear heal to floor and move hips slightly forward. Hold stretch. Repeat with opposite leg.
Target: Gastrocnemius
Stand with the toes on a step, the heel off the back and the knee bent. Make sure you have something to hold on to before dropping the heel down carefully until you can feel a stretch. Hold for between 10 and 30 seconds.
Target: Soleus.
Other: Tibialis Posterior, Flexor digitorum longus, Flexor Hallucis longus
Related injuries: Calf strain, Achilles tendonitis, Achilles tear
Sit in a chair with one ankle resting on the other knee. With your hands, point the foot (plantar flex) and turn the sole of the foot upwards (invert).Hold for between 10 and 30 seconds. Sit in a chair with one ankle resting on the other knee. With your hands, point the foot (plantar flex) and turn the sole of the foot upwards (invert).Hold for between 10 and 30 seconds.
Target: Peroneus Longus, Peroneus Brevis.
Related injury: Peroneal Tendinopathy
Sample Content
Sample Content
