Stretching Guide
Don't overlook stretching! Besides preventing injuries, benefits include increased flexibility and performance. Stretching also prevents you from feeling tired and fatigued because it releases endorphins and helps eliminate accumulated lactic acid.
Hip Flexor Stretch
While kneeling, lean forward and bend your front knee until a stretch is felt along the front of the other hip. Keep your low back flat to ensure you feel the stretch on the front of your hip on the back leg.
Hold 30 Seconds & Repeat 3 Times
IT Band Stretch
Use a foam roller to stretch and massage the IT (iliotibial) band and hip muscles. Lie down on your side with the foam roller on your outer hip muscle. Use your elbow and free hand for support. Move forward to move the roller down toward your knee and back.
Doorway Stretch
While standing in a doorway (or other structure such as the side of a cable machine), place your arm up on the door jam and take a step forward through the doorway. Next, bend your front knee until a stretch is felt along the front of your chest and/or shoulder. Your upper arm should be horizontal to the ground and your forearm should lie up along the door frame.
**Ensure you DO NOT extend your low back. Keep your back flat.
Glutes Stretch
Sit on the floor or mat. With your knees bent, cross one leg over the thigh of the other leg. Then pull both legs towards you to deepen the stretch.
Reverse legs and repeat for the other side.
Bicep/Forearm Stretch
Place palm flat on the wall keeping the elbow straight. Slow turn your body away from the wall until a stretch is felt along your bicep and forearm.
Hold 30 Seconds & Repeat 3 Times
Child Pose Stretch
Start on the floor on your hands and knees. Move your hips back to rest on your heels.
Hold for 60 seconds
Quad Stretch
While in a standing position, bend your knee back behind and hold your ankle/foot. Next, gently pull your knee into a more bent position until a stretch is felt on the front of the thigh.
DO NOT extend your low back. Keep your back flat.
Hold 30 Seconds & Repeat 3 Times
Standing Calf Stretch
Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a straight knee during the stretch. Lean forward towards the wall as you allow your front knee to bend until a gentle stretch is felt along the back of your leg.
Hold 30 Seconds & Repeat 3 Times
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