Stretching Exercises

By Lisa Balbach

Calves
Glutes
Hamstrings
Hip Adductors
Hip Abductors
Hip Flexors
Quadriceps

NOTE: Before performing any stretching exercises, make sure you warm up for 5-10 minutes!

 Calf Stretches

The calf consists of the Gastrocnemius and Soleus muscles. In general, calf stretches that bend the knee of the calf being stretched focus on the soleus muscle while stretches that extend the knee focus on the gastrocnemius muscle.

1. Standing Soleus Calf Stretch (Using a step)

Place your right heel on a step with the knee slightly bent. Lean forward and grasp your right toe with your right hand. Your left knee should be slightly bent and your back should be straight (not rounded). Support your weight on the left leg and place your left hand on the left thigh. Pull your right toes toward the knee keeping the knee slightly bent. Get to the point of a mild stretch and hold for 30 seconds.

2. Standing Gastrocnemius Calf Stretch (Using a step)

Glute Stretches

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Hamstring Stretches

The hamstrings consist of the Biceps femoris, Semitendinosis and Semimembranosis. They are located on the back side of the thigh. Their function is to extend the hip and flex the knee. There are many different stretching exercises for the hamstrings, more stretches will be added to this list in the future.

1. Standing Hamstring Stretch (Can be performed using a step or with the leg on the floor)

Place your right heel on a step (or in front of you on the floor) with the knee slightly bent. Lean forward placing your hands on the left leg. Your left leg knee will be slightly bent (this is the leg that is supporting your body weight) As you lean forward, your lower back should curve slightly inward. Try to press the buttocks and back up pushing the hips away front the front knee. Get to the point of a mild stretch and hold for 30 seconds.

2. Sitting Hamstring Stretch

Sit on the floor with the right leg extended and the left leg bent (the left knee will be next to your chest). Slide the bent leg down to stretch the right hamstring keeping the chest pressed against the thigh of the left leg. Your lower back should be slightly curved. Make sure you don't round the upper back (if you keep your chest pressed against your knee, the upper back will be OK). Get to the point of a mild stretch and hold for 30 seconds.

2. Supine Hamstring Stretch

Lie on your back with the left leg extended. Raise the right leg with the knee slightly bent. Grasp the right calf or thigh and gently pull the right leg toward your body. (As the muscle relaxes, you may be able to pull the leg a little closer). Get to the point of a mild stretch and hold for 30 seconds.

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Hip Abductor Stretches

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Quadricep Stretches

The quadriceps consist of four muscles located on the front of your thigh. The muscles are the Vastus Lateralis, Vastus Intermedius, Vastus Medialis and Rectus Femoris. The four muscles act together to extend the knee. The rectus femoris also helps flex the hip.

1. Standing Quadricep Stretch

Contract the abdominals to hold the pelvis in a neutral position (do NOT arch your back - you may need to tilt the pelvis back if you feel your back begin to arch). Lift the right ankle toward the glutes. Reach back with the right or left hand and gently hold the ankle (the right knee should be pointing toward the floor). Press the front hip bone forward and slightly extend the hip. Keep the torso lifted with your head up. Get to the point of a mild stretch and hold for 30 seconds.

NOTE: This stretch is difficult for beginners because many have trouble balancing on 1 foot - the side lying stretch is a much better alternative!

2. Side Lying Quadricep Stretch

Lie on your left side with the left arm extended and head resting on it. Contract the abdominals to hold the pelvis in a neutral position. Bring the right ankle back towards the glutes. Reach back with the right hand and gently hold the ankle (the right knee should be parallel to the floor). Press the front hip bone forward and slightly extend the hip. Get to the point of a mild stretch and hold for 30 seconds.

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