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Static Stretching

Psoas Stretch

• Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee.
• You should be in a straight line (similar to the bottom position in a lunge).
• Slowly lean forward until you feel a moderate stretch in the hip flexor area (the front side of leg at the hip level).
• Hold the stretch for 30 seconds and then switch sides.

Hamstring Stretch


• Lie on your back with both legs flat. Slightly bend your right knee.
• Now raise your right leg straight up in the air and try to bring it back until it is perpendicular to the floor. Keep the other leg flat and straight on the ground.
• As you raise your leg, you will begin to feel a stretch in the hamstring.
• Bring the leg up until a moderate stretch is felt. Support the leg in that position by holding it up with your hands or a towel looped around your foot.
• Hold the stretch for 30 seconds and then switch sides.

Glute Stretch


• Lie on your back with both legs flat. Slightly bend your right knee.
• Raise your left leg straight up in the air.
• Slowly lower the left leg straight across the body while trying to keep your lower back pressed into the floor.
• Support the leg by looping a towel around your foot.
• You should feel the stretch over your hip and in your glute on your left side.
• Hold for 30 seconds and then repeat for the other side.

Quadriceps Stretch


• Lie on your right side.
• Bring your left ankle back to your butt and grasp it with your left hand.
• Keep the knee in line with the hip.
• The stretch will be in the front of your left leg (thigh).
• Hold for 30 seconds and then repeat for the other side.Chest Stretch
• Stand next to a doorframe.
• Raise your elbow up to shoulder height and rotate your arm so that your hand is up (as if you were in a throwing position with your elbow in line with your shoulder).
• Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow.
• You should feel the stretch across the front of your shoulder and chest.
• Hold for 30 seconds and then repeat for the other side.

Shoulder Stretch


• Raise your arm to shoulder height and bring your arm across the front of your body.
• If using your right arm, your right hand should rest at your left shoulder.
• Take your left arm and place it behind your right elbow. Slowly and gently apply pressure just above your right elbow to feel a stretch in the back of the right shoulder.
• Hold for 30 seconds and then repeat for the other side.