STRETCHING TECHNIQUES
NOTE: As with any exercise, if you have any health concerns always consult your doctor first. Some exercises may not be suitable for your condition and may cause more harm than good.
St. Louis Injury & Rehabilitation Center © 2009
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Lower Back Stretch
•Lying with your head and spine flat on the floor (or any firm surface) pull one knee toward the shoulder on the same side.
•The opposite knee should be flat on the floor.
•Hold for a count of 10-15 seconds. Repeat on both sides 3-5 X's or until stretch is achieved.
•Modification: Pull the knee toward the opposite shoulder.
Lower Back Stretch - 2
•Lying with your head and spine flat on the floor (or any firm surface) cross the ankle of one leg over the knee of the other.
•Place your clasped hands behind the knee (or you may place a towel behind the knee for easier reach) and pull the knee toward the chest.
•Hold the stretch for a count of 10-15 seconds. Repeat on both sides 3-5 X's or until stretch is achieved.
Groin Stretch
•Sit with the bottoms of your feet facing each other and your knees bent.
•Keep your back straight.
•You should feel a slight tension or stretch in your inner thighs.
•To increase the stretch lean your upper body forward and/or place a slight downward pressure on your knees.
Standing Glut Stretch
•Stand facing a table about waist high (or somewhere you can comfortably place your leg on).
•Rest your leg on the table with a bent knee.
•Keep your back and the knee of your other leg straight as you lean your chest across the table.
•Try not to arch your back over the table. This will assure a better stretch into the buttock area.
Calf Stretch
•Stand arms length from a wall or other surface you can brace yourself against
•Keep your back straight
•Place one foot flat on the floor approximately 2-3 feet behind the other
•Press your hips toward the wall while keeping your heels flat on the floor
•You should feel the stretch in the back of the calf of the rear foot
IT-Band Stretch
•Sit with your knees and hips flexed at 90 degrees.
•Cross your legs so the ankle of the effected side is on top of your knee.
•While keeping your back straight apply pressure to the knee toward the floor until you feel a stretch in the same side hip area.
•Be careful no to apply too much pressure.
•To further the stretch gently lean forward at the waist.
Lumbar Spine
•Lie flat on your back with your knees bent at 90 degrees and feet flat on the floor. Place your arms out to the sides.
•Keep as much of your back on the floor while gently rolling your knees to the ground on either side.
Shoulder
•Place your straightened arm across your chest and apply a gentle pull on the elbow with the other hand.
•Keep your back and hips in alignment as you do this to assure proper posture. Try not to rotate your torso.
Quadriceps
•Lie flat on the floor face down.
•Bend the knee until you can grasp the ankle. (You can also use a towel around the ankle if you have difficulty reaching the ankle with your hands - see diagram)
•Gently pull the foot toward the buttock.
•You should feel a stretch in the front of the thigh.
•Can also be done as a standing stretch for an alternative.
Tibialis
•Stand with your Right leg placed behind the Left.
•With your knee slightly bent flex your Right foot so that the top of the foot is against the floor
•Lean forward on your Left foot.
•You should feel the stretch in the front of your Right shin
Hip Stretch
•Use a chair for supporting yourself during this stretch
•Stand with one foot resting on a table behind you
•Keep your back straight and hips facing forward
•Slowly bend (squat) your forward knee
•You should feel the stretch in the thigh of the rear leg
•For a deeper stretch place your rear resting leg on a higher table or surface
•The further you stand from the table the more you will experience a stretch in the front of the thigh also.
