Hamstring

Hamstring

Find something that is just below hip height to stretch on.

Have stretching leg out straight in front.

Have upper body up tall with hands lightly place on knees or shins and bend standing leg forward over toes.

Quads/thighs

Quads/thighs

Bring heel to buttocks while standing up tall.

Knees together and pelvis tilted forward.

Adductors

Adductors

Legs spread wide.

Lean onto hip stretching opposite adductor.

Hip Flexor

Hip Flexor

Have knees at 90 degree angles.

Tilt pelvis forward.

PiriformisPiriformis (standing)

Keep back straight while bending standing leg forward over toes.

Stretching leg is on a table.

ButtocksButtocks

Lying on your back, bring knee and foot to opposite shoulder.

PiriformisPiriformis

Have leg bent across opposite knee.

Grab underneath of thigh of opposite leg with hands and bring towards chest.

Long CalfLong Calf

Have the stretching leg behind, with foot completely on the ground and leg straight.

Lean forward towards wall.

Short CalfShort Calf

Have stretching leg in front.

Bend the knee over and in line with the second largest toe,

liotibial Band (ITB)Iliotibial Band (ITB)

Cross legs/feet over,

Bend to the side from the hip, keeping the body straight.

Upper back/shouldersUpper back/shoulders

Lean forward from the hips keeping back straight and holding onto rail.

Lower backLower back

Lying on back, grab one knee with the opposite hand.

Bring knee over body keeping shoulders on the ground.

Active isolated stretchActive isolated stretchActive isolated stretchActive isolated stretchActive isolated stretchActive isolated stretchActive isolated stretchActive isolated stretchThese are examples of active isolated stretches which I perform on my clients.

I do 5 to 6 repetitions of these stretches and hold them for no more than 2 seconds.

This is a more vigorous way to stretch but is very safe as the muscles are not held in a stretched position for long enough to cause damage.

It’s very effective and is used by a lot of the top Track and Field athletes in the world.