Flex and Stretch 3

Hold each stretch for 30 seconds. Use the repeated effort stretch tecnique--reach into the stretch and then relax trying to reach further each time. Hold the last "reach" for 30 seconds.
Exercise
Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.


 
Supine Hamstring Stretch
1. Lie on back and place rope or towel over the foot. Other leg should remain flat on floor at all times.
2. Slowly straighten knee until stretch is felt in back of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight to isolate stretch in hamstring.



 
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.


 
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.



 
Quad and Back
Starting Position: Start by kneeling on your knees and placing your hands on your lower back or upper hips.
Lean back and push your hands into your hips until a stretch is felt in your low back and thighs.
Hold for the prescribed number of seconds.


 
Prone Hip Rotator Stretch
1. Lie down with your left leg in front of you and your knee bent at 90 degrees. Place your right leg straight behind you.
2. Lean forward with your chest towards the floor until a stretch is felt in your hip/glute area.
3. Hold for prescribed time and then repeat with the other leg.


 
Yoga Side Stretch
1. While in the Child Pose, place your right hand next to the chest, elbow bent and stretch your left arm up over your head, palm resting on the floor, keeping your hips straight.
2. Turn your head and look under your arm, feeling a stretch down the left side of your back.
3. Hold for 3 or more breaths and switch sides.


 
Glute
Lie on your back and pull one knee towards your chest.
You should feel a stretch in your glutes.
Hold for the prescribed number of seconds.



 
Wall Calf Stretch
1. Place the toes of one foot up onto the wall so that your heel is still on the ground.
2. Lean forward until a stretch is felt in your calf keeping your knee straight.
3. Hold for the suggested number of seconds and then repeat with the other foot.