RSSAll Entries in the "Stretching" Category

Standing Calf with Straight Leg (Gastroc)

Standing Calf with Straight Leg (Gastroc)

Stand in front of a wall with a staggered stance. Keep both feet pointing forward and the heels on the ground. Place your hands on the wall and hold the back heel down as you bend your elbows to bring your chest towards the wall. The stretch should be at your upper calf. Always do [...]

Standing Calf with Bent Leg (Soleus)

Standing Calf with Bent Leg (Soleus)

In standing calf position, bring the back leg forward 3-4 inches and bend the back knee, moving it towards the front heel. The stretch should be in the lower calf. Often times, this stretch will be more effective in shoes than when bare foot.

Begin

Kneeling Hip Flexor

Kneel on right knee with left foot at arms distance in front. Keep the trunk upright, hips and shoulders square and lunge forward until the left knee is over the left foot. Feel stretch at the front of the right hip. If the front knee passes the foot then move front foot further forward The [...]

Begin

Pretzel

While lying on your back with knees bent, feet flat on mat hips width apart, do a pelvic tilt, and cross right leg over left leg. Place right hand on right knee and left hand at right shin. Pull the right knee towards the left shoulder. Repeat with left leg over right leg. Keep shoulders [...]

Begin

Advanced Pelvic Rotation

Lie on your back with knees bent, feet flat on the mat hips width apart. Do a pelvic tilt, then cross your right leg over the left. Drop both legs to the left side, then slide both legs up toward your head as they maintain contact with the ground. Keep both shoulders on the mat [...]

Figure 4

Figure 4

Lie on your back with knees bent, feet flat on the mat hips width apart. Do a pelvic tilt and place your left ankle on the right knee. Place the left hand on the left knee and right hand around the left ankle. Push the left knee away while pulling the left ankle towards your [...]

End

Supine Adductor

Lie on your back in a pelvic tilt with your hips and knees bent at 90 degrees, feet up in the air. Place hands on the inside of the knees and let both knees and feet drop outward. Apply light pressure with your hands. You should feel the stretch at your inner thigh. Keep your [...]

Side-Lying Quad

Side-Lying Quad

Lie on your side, head on your arm and hips perpendicular to the floor. Bend the top knee and grab onto your foot behind you with the same side hand. Pull your heel to your buttocks. Feel the stretch at front of thighs. Switch legs and repeat. Keep your abdominals firm to support your back [...]

Begin

Press Up

Lie face down with your palms flat on the mat near your shoulders. Keep your pelvic bones in contact with the mat. Use only your arms to push your chest up. Extend as far as possible while keeping your pelvis on the mat. Keep your gluteal muscles relaxed. Don’t hold at the top. Repeat up [...]