Thread: Here it is...Stretch routine
01-25-2006, 02:25 PM #1New Member
- Join Date
- Nov 2005
Here it is...Stretch routine
Here is the stretching routine that I do for my lower body. It has worked tremendously!!! If you have questions, let me know...
STANDING STRADDLE STRETCH
Stand in a straddle position. While keeping your knees slightly bent and toes pointed outward, bend for from the WAIST bringing your hands towards the floor. Keep your back flat. Stretch until you feel tension in your hamstrings. Hold 15-20 seconds and repeat twice.
STANDING STRADDLE STRETCH, LEFT LEG
Same as above however, slowly bend from the waist bringing your chest to your left leg. Hold 15-20 seconds.
STANDING STRADDLE STRETCH, RIGHT LEG
Same as above, however slowly bend from the waist bringing your chest to your right leg. Hold 15-20 seconds.
SEATED GROIN STRETCH
Sit up tall in a butterfly position. Press your knees toward the floor with your elbows. Stretch until you feel tension in the groin. Hold stretch for 15 seconds. Repeat twice.
Lie on your back. Slowly pull one knee to the chest while keeping the other leg slightly bent. Pull until you feel a good stretch. Hold 15 seconds and repeat twice.
LYING HAMSTRING STRETCH - (this stretch really isolates the hamstring)
While lying on your back, slowly raise one leg to a 90 degree angle while keeping the other leg slightly bent. Your raised leg should be as straight as possible. To intensify the stretch, flex your toes toward your head. You will feel a stretch in your calves. Hold stretch for 15-20 seconds and repeat twice.
*You may want to use a towel to intensify the stretch as well*
Sit in a straddled position (V-sit). Bend forward from the hips, keeping your back as straight as possible. Your parter will apply pressure slowly placing their hands on your lower-mid back. Bend as far as possible holding the stretch for 15-20 seconds. Repeat twice.
DOUBLE KNEE TO CHEST
Lie on your back with both knees pulled to your chest. Your partner places their hands on the bottom of your feet and applies pressure downward towards your chest. Perform for 20 seconds and repeat.
LYING HAMSTRING STRETCH
Lie on the floor. While the left leg is straight, your partner will take your leg and raise it to a 90 degree angle keeping your raised leg as straight as possible. Stretch for 20 seconds. Relax...then raise leg again while you push against your parter. Relax and stretch again for 20 seconds. You will get a good stretch in the hamstring. Repeat with the other leg.
Lie on the floor with the soles of your feet together. Partner applies pressure to your knees downward. Stretch and repeat twice. You will feel the stretch in your groin area.
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