Stretches

Forward Lunge with Elbow to Instep

dynamic stretch using the biceps femoris, erector spinae, gastrocnemius, gluteus maximus, hamstrings, iliopsoas, latissimus dorsi, internal and external oblique, quadriceps, rectus femoris, and soleus Procedure: 1. Stand erect with the feet parallel to each other and shoulder width apart 2. Take an exaggerated step directly forward with the left leg, planting the left foot flat on the floor pointing straight ahead 3. Allow the left hip and knee to slowly flex, keeping the left knee directly over the left foot 4. Slightly flex the right knee and lower it until it is 1 to 2 inches above the floor; the right foot should be pointed straight ahead 5. Lean forward, bringing the left arm forward and touching the left elbow to the instep of the left foot; the right hand may be placed on the floor to maintain balance 6. Lean back to return to an erect torso position; and then forcefully push off the floor by extending the left hip and knee 7. Pick up the right foot and place it next to the left foot; do not stutterstep forward 8. Stand erect, pause, and then step forward with the right leg, progressing forward with each step

Heel to Toe Walk

dynamic stretch using the gastrocnemius, soleus, and anterior tibialis Procedure: 1. Stand erect with the feet parallel to each other and shoulder width apart 2. Take a small step forward with the right leg; place the heel of the right foot on the ground first and then continue to dorsiflex the foot 3. Immediately roll forward and rise up as high as possible onto the ball of the right foot 4. Swing the left leg forward in order to take another small step 5. Repeat with the left leg, progressing forward with each step

Spiderman Crawl

this dynamic stretch uses the biceps femoris, erector spinae, gastrocnemius, gluteus maximus, hamstrings, iliopsoas, latissimus dorsi, internal and external oblique, quadriceps, rectus femoris, and soleus Procedure: 1. Assume a push-up position but with elbows bent so that the position is lower than normal 2. Lift and externally rotate the left leg, bringing the knee forward at an angle outside the left elbow 3. Walk the hands forward and across the body 4. As this progresses, bring the right leg forward outside the right hand and repeat for the given distance 6. Repeat, alternating sides, for the required distance

Walking Over and Under

this dynamic stretch using the hip abductors, hip adductors, gastrocnemius, gluteus maximus, hamstrings, iliopsoas, rectus femoris, and soleus Procedure: 1. Stand erect with the feet parallel to each other and shoulder width apart 2. Flex the left hip and knee and the abduct the left thigh until it is parallel to the floor 3. Step laterally to the left, stepping laterally over the first hurdle 4. Place the left foot firmly on the ground, shift the body weight to the left leg, and the proceed to lift the right leg over the first hurdle 5. After lifting the right leg over the hurdle and placing the right foot firmly on the ground, stand erect, pause, and then flex the hips and knees and dorsiflex the ankles to assume a full squat position 6. Extend the left leg laterally, as if performing a lateral lunge 7. Keeping the body weight low, move the body laterally, ducking under the second hurdle 8. Stand erect, pause, and repeat the motion in the opposite direction, ducking under the second hurdle and stepping over the first

Wall Stretch

this is a calf stretch using the gastrocnemius and the soleus (achilles tendon) Procedure: 1. Stand facing the wall with feet shoulder width apart and toes approximately 2 feet from the wall 2. Lean forward, placing the hands on the wall 3. Step back approximately 2 feet with the stretch leg while flexing the opposite knee 4. Extend the knee of the stretch leg and lower the heel to the floor to apply the stretch

Step Stretch

this is a calf stretch using the gastrocnemius, soleus, and achilles tendon Procedure: 1. Place the ball of one foot on the edge of a step or board 3 to 4 inches high, with the other foot flat on the step 2. With straight legs, lower the heel of the foot on the edge of the step as far as possible 3. Repeat with the other leg

Straight Leg March

this is a dynamic stretch involving the gluteus maximus, hamstrings, iliopsoas, and rectus femoris Procedure: 1. Assume a tall standing position with both arms outstretched in front of the chest 2. Rise up onto the toes of the left leg and simultaneously, using a straight-leg action, raise the right leg forward and up, aiming to actively move it through as large a ROM as possible 3. Once the highest point is reached, actively pull the leg back to the start position 4. Maintain the tall standing posture throughout 5. Repeat on alternate legs as you move forward

Inchworm

this is a dynamic stretch using the erector spinae, gastrocnemius, gluteus maximus, hamstrings, soleus, and anterior tibialis Procedure: 1. Stand erect with the feet placed shoulder width apart 2. While slightly flexing the knees, bend forward at the waist and place hands shoulder-width apart flat on the floor 3. The weight of the body should be shifted back, with the buttocks high in the air 4. Move the hands alternately forward, as if taking short steps with the hands until the body is in push up position 5. Walk the legs to the hands using small steps while keeping the knees slightly flexed 6. Repeat the motion over a prescribed distance

Walking Knee Lift

this is a dynamic stretch using the gluteus maximus and the hamstrings Procedure: 1. Stand erect with the feet parallel to each other and shoulder width apart 2. Step forward with the left leg and flex the right hip and knee to move the right thigh upward toward the chest 3. Grasp the front of the right knee/upper shin and use the arms to pull the right knee up further and to squeeze the thigh against the chest 4. Dorsiflex the left foot as the right hip and knee are flexed 5. Keeping the torso erect, pause for a moment, then proceed to step down the right leg 6. Shift the body weight to the right leg and repeat the motion with the left leg 7. Progress forward with each step, increasing the ROM and speed on subsequent steps

Inverted Hamstring Stretch

this is a dynamic stretch using the gluteus maximus, hamstrings, hip abductors, hip adductors, and erector spinae Procedure: 1. Stand tall and step a small step forward with the left leg 2. Bend at the waist 3. Reach forward with the left arm and simultaneously reach back with the right leg 4. Try to keep the hips square 5. Reach a position in which you feel a stretch in th hamstrings but eventually aim to attain a position in which the body is parallel to the floor 6. Reach the right hand down toward the floor 7. Return to the start by actively using the hamstrings and gluteals of the planted leg 8. Take a step forward and repeat on the other leg

Lunge Walk

this is a dynamic stretch using the gluteus maximus, hamstrings, iliopsoas, and quadriceps Procedure: 1. Stand erect with the feet parallel to each other and shoulder width apart 2. Take an exaggerated step directly forward with the left leg, planting the left foot on the floor pointing straight ahead 3. Allow the left hip and knee to slowly flex, keeping the left knee directly over the left foot 4. Slightly flex the right knee and lower it until it is 1 to 2 inches above the floor; the right foot should be pointed straight ahead 5. Balance the weight evenly between the ball of the right foot and the entire left foot 6. Keep the torso perpendicular to the floor by sitting back on the right leg 7. Forcefully push off the floor by extending the left hip and knee 8. Pick up the right foot and place it next to the left foot; do not stutter step forward 9. Stand erect, pause, and then step forward with the right leg, progressing forward with each step

Lunge with Overhead Side Reach

this is a dynamic stretch using the gluteus maximus, hamstrings, iliopsoas, latissimus dorsi, internal and external oblique, and rectus femoris Procedure: 1. Stand erect with the feet parallel to each other and shoulder width apart 2. Take an exaggerated step directly forward with the left leg, planting the left foot flat on the floor pointing straight ahead 3. Allow the left hip and knee to slowly flex, keeping the left knee directly over the left foot 4. Slightly flex the right knee and lower it until it is 1 to 2 inches above the floor; the right foot should be pointed straight ahead 5. Reach up high with the right arm and bend the torso laterally toward the left leg 6. Return to an erect torso position, and then forcefully push off the floor by extending the left hip and knee 7. Pick up the right foot and place it next to the left foot; do not stutter-step forward 8. Stand erect, pause, and then step forward with the right leg, progressing forward with each step

Arm Swings

this is a dynamic stretch using the latissimus dorsi, teres major, anterior and posterior deltoids, and pectoralis major Procedure: 1. Stand erect and raise the arms in front of the body until they are parallel to the floor 2. While walking over a prescribed distance, swing the arms in unison to the right so the left arm is in front of the chest, the fingers of the left hand are pointing directly lateral to the left shoulder, and the right arm is behind the body 3. Immediately reverse the direction of movement to swing the arms in unison to the left 4. Movement should occur only at the shoulder joints 5. Alternate swinging the arms in unison to the right and left

Straddle

this is a groin stretch using the gastrocnemius, hamstrings, erector spinae, hip adductors, and sartorius Procedure: 1. Sit with the upper body nearly vertical and legs straight. Abduct the hips, spreading the legs as far as possible 2. With both hands, grasp the toes of the left foot and pull on the toes slightly while pulling the chest toward the left leg 3. Repeat toward the center by grasping the right toes with the right hand and the left toes with the left hand. Pull the torso forward and toward the ground

Butterfly

this is a groin stretch using the hip adductors and sartorius Procedure: 1. Sitting with the upper body nearly vertical and legs straight, flex both knees, bringing the soles of the feet together 2. Pull the feet toward the body 3. Place the hands on the feet and the elbows on the legs 4. Pull the torso slightly forward as the elbows push down, causing hip abduction

Supine Knee Flex

this is a hip stretch using the hip extensors (gluteus maximus and hamstrings) Procedure: 1. Lie on the back with legs straight 2. Flex the right knee and hip, bringing the thigh toward the chest 3. Place both hands behind the thigh and continue to pull the thigh toward the chest

Forward Lunge

this is a hip stretch using the iliopsoas and rectus femoris Procedure: 1. Standing, take a long step forward with the right leg and flex the right knee until it is directly over the right foot 2. Keep the right foot flat on the floor 3. Keep the back leg straight 4. Keep the back foot pointed in the same direction as the front foot; it is not necessary to have the heel on the floor 5. Keep the torso upright and rest the hands on the hips or the front leg 6. Slowly lower the hips forward and downward

Semi Leg Straddle

this is a lower back stretch using the erector spinae Procedure: 1. Sit with knees flexed 30 to 50 degrees, let the legs totally relax 2. Point the knees outward: the sides of the knees may or may not touch the floor 3. Lean forward from the waist and reach forward with extended arms

Look Right and Left

this is a neck stretch and uses the sternocleidomastoid muscle; Procedure: 1. Stand or sit with the head and neck upright 2. Turn the head to the right using a submaximal concentric muscle action 3. Turn the head to the left using a submaximal concentric muscle action

Flexion and Extension

this is a neck stretch and uses the sternocleidomastoid, suboccipitals, and splenae muscles Procedure: 1. Standing or sitting with head and neck upright, flex the neck by tucking the chin toward the chest 2. If the chin touches the chest, try to touch the chin lower on the chest 3. Extend the neck by trying to come as close as possible to touching the head to the back

Semistraddle

this is a posterior of thigh stretch using the gastrocnemius, hamstrings, and erector spinae Procedure: 1. Sit with the upper body nearly vertical and legs straight 2. Place the sole of the right foot on the inner side of the left knee. The outer side of the right leg should be resting on the floor 3. Lean forward using hip flexion and grasp the toes of the left foot with the left hand. Slightly pull the toes toward the upper body as the chest is also pulled toward the left leg

Sitting Toe Touch

this is a posterior of thigh stretch using the hamstrings, erector spinae, and gastrocnemius Procedure 1. Sit with the upper body nearly vertical and legs straight 2. Lean forward using hip flexion and grasp the toes with each hand. Slightly pull the toes toward the upper body and pull the chest toward the legs. If you have limited flexibility, try to grasp the ankles

Behind Neck Stretch

this is a posterior of upper arm stretch which uses the triceps brachii and latissimus dorsi Procedure: 1. Standing or sitting, abduct the right shoulder and flex the elbow 2. Reach the right hand down toward the left scapula 3. Grasp the right elbow with the left hand 4. Pull the elbow behind the head with the left hand to increase shoulder abduction

Seated Lean Back

this is a shoulder and chest stretch which uses the deltoids and pectoralis major Procedure: 1. Sitting with the legs straight and arms extended, place palms on the floor about 12 inches behind the hips 2. Point the fingers away from the body (backward) 3. Slide the hands backward and lean backward

Straight Arms Behind Back

this is a shoulders and chest stretch which uses the anterior deltoid and pectoralis major Procedure: 1. Standing, place both arms behind the back 2. Interlock fingers with palms facing each other 3. Straighten the elbows fully 4. Slowly raise the arms, keeping the elbows straight 5. Keep head upright and neck flexed

Side Bend with Straight Arms

this is a torso stretch using the external oblique, latissimus dorsi, and serratus anterior Procedure: 1. Stand with feet shoulder width apart 2. Interlace the fingers with the palms away from the torso and facing outward 3. Reach upward with straight arms 4. Keeping the arms straight, lean from the waist to the left side. Do not bend the knees

Side Bend with Bent Arm

this is a torso stretch using the external oblique, latissimus dorsi, serratus anterior, and triceps brachii Procedure: 1. Stand with feet shoulder width apart 2. Flex the right elbow and raise the elbow above the head 3. Reach the right hand down toward the left shoulder 4. Grasp the right elbow with the left hand 5. Pull the elbow behind the head 6. Keeping the arm bent, lean from the waist to the left side 7. Do not bend the knees

Side Quadriceps Stretch

this is an anterior of thigh and hip flexor stretch using the quadriceps and the illopsoas Procedure: 1. Lie on the left side with both legs straight 2. Place the left forearm flat on the floor and the upper arm perpendicular to the floor 3. Place the left forearm at a 45 angle to the torso. 4. Flex the right leg (knee), with the heel of the right foot moving toward the buttocks 5. Grasp the front of the ankle with the right hand and pull toward the buttocks

Spinal Twist

this is an lower back stretch using the internal oblique, external oblique, piriformis, erector spinae Procedure: 1. Sitting with the legs straight and the upper back nearly vertical, place the right foot to the left side of the left knee 2. Place the back of the left elbow on the right side of the right knee, which is now bent 3. Place the right palm on the floor 12 to 16 inches behind the hips 4. Push the right knee to the left with the left elbow while turning the shoulders and head to the right as far as possible. Try to look behind the back

Arms Straight Up Above Head

this is an upper back stretch using the latissimus dorsi Procedure: 1. Stand with the arms in front of the torso, fingers interlocked with palms facing out 2. Slowly straighten the arms above the head with the palms up 3. Continue to reach upward with the hands and arms 4. While continuing to reach upward, slowly reach slightly backward

Cross Arms in Front of Chest

this is an upper back stretch using the posterior deltoid, rhomboids, and middle trapezius Procedure: 1. Stand or sit with the left elbow slightly flexed (15-30 degrees) and the arm across the body (shoulder in horizontal adduction) 2. Grasp the upper arm just above the elbow, placing the right hand on the posterior side of the upper arm 3. Pull the left arm across the chest (toward the right) with the right hand