Flex and Stretch 2

Hold each stretch for a count of 30. Best done after a workout--not as a warm-up.
Exercise
Supine Quadricep Stretch
1. Sit on the floor in a hurdlers position.
2. Lean back and support your upper body with your hands until a comfortable stretch is felt in your quadricep.
3. Hold for the prescribed time and then repeat with the other leg.


 
Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight.



 
Double Leg Straddle
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean forward and reach out to grab your feet.
3. Hold for prescribed time and then repeat.


 
Single Leg Straddle
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean to the side towards one leg and reach out to grab your foot.
3. Hold for prescribed time and then repeat to the other side.


 
Butterfly Stretch
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Hold of 20-30 seconds.
4. Remember to keep low back straight to emphasize stretch.



 
Kneeling Hip Flexor Stretch
1. Start by getting on one knee.
2. Slowly shift your hips forward until a comfortable stretch is felt on the front of your hip.
3. Hold this position for the recommended time and then return to the starting position. Repeat for desired repetitions.


 
Low Back (cobra)
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your hips flat on the floor.
Your back should be in a hyperextended position.
Hold for the prescribed number of seconds and repeat.


 
Prone Calf Stretch
1. Start by placing both feet flat on the ground. Lean forward and place your hands on the ground in a semi pushup position.
2. Walk your hands in toward your feet until a stretch is felt in your calves.
3. Hold for the prescribed time and then repeat.


 
Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.