Calf

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Stand facing a wall from several feet away. Stagger your stance, placing one foot forward, both toes pointing forward not turned out.

Lean forward and rest your hands on the wall, keeping your heel, hip and head in a straight line.  Imagine pushing forward with your hands and your back heel into the ground. 

Attempt to keep your heel on the ground. Hold for 10-20 seconds and then switch sides.


Core: abductors, glutes, low back

 

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Sit up on the floor.

Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.

Place your left arm on your right leg and your right hand on the floor.

Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.  You do not need to twist and strain your neck, keep your head facing forward in the direction of your chest.


Kneeling Hip Flexor

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Kneel on a mat and bring your left knee up so the bottom of your foot is on the floor and extend your right leg out behind you so the top of your foot is on the floor.  Make sure your left knee is directly over your heel and not your toe when you lean forward.

Shift your weight forward until you feel a stretch in your hip. Raise the opposite arm up (right) and shift upper body away from bent leg and towards raised arm.  Hold for 15 seconds, then repeat for your other side.


Lying Hamstrings

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Lie on your back with one leg extended straight above you, with the opposite leg bent, foot flat on the floor.

Loop a belt, band, or rope over the ball of your foot.  Try and keep your foot flexed with your toes pointing towards your nose, do not point your toes.

Pull on the belt to create tension in the calves and hamstrings making sure your keep your leg straight, pull the leg as close to your as possible while keeping leg straight.  Hold this stretch for 10-30 seconds, and repeat with the other leg.


Quad

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Lay on your side, feet stacked and bring one foot back, grab your foot, attempting to touch your glutes with your foot.

 Gently pull to increase the stretch in the quadriceps. Hold for 10-20 seconds, and then switch sides.  You can also do this stretch standing.


Inner Thigh

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Sit in upright position and place heels together.

Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.  Try and push your knees down as you keep your back straight.


Remember to keep low back straight to emphasize stretch.  Hold for 20- 30 seconds.


Hamstrings

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Lay on your back.  Extend one leg out straight and bend the opposite knee into your chest. 

Hold the bent leg into your chest tight until you feel the stretch in your back of the thigh.  Hold for 20-30 seconds.  Repeat on opposite leg.  This can also be done standing. 


Adductors (inner thigh)

 

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Begin standing tall with your back straight, place your feet approximately twice shoulder width apart. Pretend there is a line on the ground and place your front foot heel on the top of the line and the back foot toe on the bottom of the line.

Gently lunge to your right side, keeping your left knee straight, until you feel a stretch in the inner thigh.  Gently turn your upper body towards the front leg and bend at the hip slightly forward. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free on each side.