| General
Rules for Effective Stretching... |
| 1) Ideally perform at least a 5-minute warm-up prior to starting your stretching sessions. 2) Hold all stretches for a minimum of 30 to 60 seconds. 3) Maintain a slow deep breathing pattern when stretching. Increase the depth of your stretch when you breathe out. 4) You will know that you are stretching at the proper depth when the stretching sensation feels annoying or uncomfortable.
STRETCHING SHOULD NOT BE PAINFUL!!! 5) Always stretch after performing cardiovascular exercise and ideally also stretch before performing strenuous exercise. * Remember the goal of stretching is to elongate the length of the muscle you are stretching. This will take time and consistency. If you are not able to maintain the stretch position for 30-60 seconds, you will not effectively elongate the muscle belly and long term benefits will not be realized. Therefore, if a certain stretching position is not comfortable for you, please ask your trainer to show you an alternative position to perform the same stretch. |
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| Hamstring |
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| Stretches the hamstrings and upper calf. |
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Stand in front of an elevated surface (i.e. a step or box). Place your right heel on the edge of the step with your right ankle relaxed and your knee straight. |
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Slowly lean your upper body forward through your hip joint (not your lower back). Try to maintain a straight back as you lean forward. To increase the amount of stretch you feel in your lower hamstring and upper calves slowly flex your ankle towards you shin bone. Keep your right knee straight throughout this stretch. |
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| Thigh Stretch |
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| Stretches
the thigh muscles. |
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| Before: |
While holding
onto a stable object, slowly pull your right
heel towards your right buttocks. |
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| After: |
As you approach a
moderate stretch in the right thigh tighten
your abdominal muscles and keep your right
knee cap pointing at the floor to intensify
the stretch if needed. |
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After |
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| Inner
Thigh Stretch |
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| Stretches the adductor muscles (inner thigh). |
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Sit with your back supported against a wall. Place the bottoms of your feet together and pull your heels as as close to you as possible. |
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| After: |
Slowly push the outsides of your knees towards the floor by pushing the insides of your knees with your hands. |
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| Cork Screw |
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| Stretches the rib cage, low/mid back, hip, outer thigh, chest and shoulder. |
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Lay on the floor with the right leg bent and crossed over the left leg. Turn slightly to prop yourself onto your left hip. Place your left hand on the outside of your right knee. Raise your right arm straight over your head. |
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First, pull your right leg across your body towards the floor with your left hand until you feel a stretch across your low back and/or hip area. Then, slowly let your right arm fall out towards the floor at an angle even with your right shoulder. Repeat on the other side. |
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| Single Knee to Chest |
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| Stretches the buttocks and the low back. |
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Lay on the floor with your head relaxed and your hands holding onto the shin of one of your legs. |
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Interlock fingers and pull your knee up towards your chest. |
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| Double Knee to Chest |
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| Stretches the buttocks and the low back |
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Lay on the floor with your head relaxed and your hands holding onto your shins. |
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Pull your knees up to your chest one at a time until your body is in a tight ball and your hips and low back are pealing away from the floor. It helps to grip one of your wrists with the opposite hands to get a maximal stretch. |
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After |
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| Figure Four |
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| Stretches the hips and buttocks. |
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Lay on the floor with both knees bent and feet flat on the floor. Now cross your right leg over your left so that the outside of your right ankle bone is just below your left knee cap. |
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Grasp just below the back of the left knee interlocking your fingers. Slowly pull your left knee towards your chest. Repeat on the other side. |
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After |
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| Figure Four Alternate |
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| Stretches the hips and buttocks. |
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Lay on the floor with both knees bent and feet flat on the floor with your buttocks approximately 1 foot from a wall. Place your left foot on the wall in front of you. Now cross your right leg over your left so that the outside of your right ankle bone is just below your left knee cap. |
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| After: |
Slowly lower your buttocks towards the floor causing your left knee to move towards your chest. Stop the decent of your buttocks when you feel an appropriate stretch in your right hips and buttocks. If the stretch is too intense move slightly further away from the wall and try again. If the stretch is not intense enough move slightly closer to the wall and repeat the above sequence. |
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After |
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| Hip Flexor |
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| Stretches the front of the hip and upper thigh. |
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Kneel on one knee in front of a wall with your left foot about one foot from the wall. Support your upper body with your hands against the wall at shoulder level. |
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Slowly walk your right foot as far behind you as you can. Then, bend your elbows to let you upper body approach the wall in front of you. You should begin to feel a stretch in the front of your right hip and upper thigh. To increase the stretch slowly rotate your right hip towards the floor. |
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After |
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| Abdominal
Stretch |
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| Stretches the low
back & abdominal muscles. *Please
note that you will only hold this stretch
position for 10 seconds at a time which
differs from all the other stretches in our
stretching program. |
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| Before: |
Lay on your stomach propped
up on your elbows and take a deep breath while
looking forward at the wall in front of
you. If you feel little or no stretch in
your lower back and abdominals proceed to the
"After" position. |
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| After: |
Return back to the
"Before" position however this time
slowly push away from the floor with your
hands flat on the floor until you feel either
a stretch in your abdominals or a slight
pressure in your lower back (or both).
At this point take a deep breath to intensify
your abdominal stretch. If you feel any
pain in your lower back when performing this
stretch stop immediately and notify your
trainer. |
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After |
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| Piriformis |
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| Stretches the outer hip muscles. |
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| Before: |
Sit tall on the edge of a chair and cross your right leg over your left so that the outside of your right ankle bone is just above your left knee cap. |
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With your hands interlocked use the heal of your right hand to slowly pull the outside of your right knee towards your left shoulder while keeping your torso from rotating. |
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After |
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| Hip Internal Rotator |
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| Stretches the outer hip muscles |
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| Before: |
Sit tall on the edge of a chair and cross your right leg over your left so that the outside of your right ankle bone is just above your left knee cap. |
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| After: |
Slowly push the inside of your right knee towards the floor with both hands. |
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After |
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| TFL Stretch |
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| Stretches the
outer hip muscles. |
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| Before: |
Stand with your left side
arms length from the wall. Place your
left hand against the wall and cross your left
leg in front of your right leg with your foot
turned on it's left side. |
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| After: |
Slowly point your left hip
towards the wall by bending your left elbow
and by bending your right knee in front of
your left knee until you feel a moderate
stretch on the left side of your hip.
You must keep your left leg straight
throughout this stretch. |
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After |
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Before |
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| Upper Calf Stretch |
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| Stretches the upper calf. |
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| Before: |
: Place your left foot completely on a step. Place just the ball of your right foot on the same step and hold onto the railing/wall for balance. |
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| After: |
While maintaining the right knee completely straight, slowly lower the right heel until you feel a stretch in your upper right calf. Repeat on the other side. |
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After |
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| Lower Calf stretch |
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| Stretches the lower calf and Achilles Tendon. |
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| Before: |
See "After" position for the upper calf stretch |
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While maintaining your weight through your right heel, slowly bend your right knee towards the step you are standing on. You should feel the stretch switch you're your upper calf to your lower calf and Achilles Tendon area. Repeat on the other side. |
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After |
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Before |
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| Chest
Stretch |
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| Stretches the chest, bicep and forearms. |
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Stand in a door way with shoulders even with door frame. |
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Step forward with one leg causing your entire body to go beyond the doorway while keeping your low back straight. Do not arch your lower back! |
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After |
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| Shoulder Stretch |
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| Stretches multiple shoulder muscles. |
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| Before: |
Stand next too a door frame with your right arm comfortably out in front of you resting against the molding of the door frame. |
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Slowly walk your fingers straight up the door frame until you feel a stretch throughout your right shoulder. You will likely have to take a couple small steps towards the door opening as you increase the intensity of the stretch. |
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After |
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Before |
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| Tricep Stretch |
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| Stretches the
tricep muscle. |
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| Before: |
Place the back side of your
left arm against a wall with your elbow
pointing towards the ceiling if you can.
Place the palm of your right hand against your
left wrist. |
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| After: |
Slowly push your left wrist
to increase the bend of your left elbow.
At the same time attempt to slide your left
elbow slightly up the wall towards the
ceiling. If necessary step closer to the
wall as you increase the stretch. |
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After |
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