Stretches

Hamstring
Figure 4 (Hip)
Piriformis
Trunk Twists
Quadricep
Kneeling Hip Flexor
Calf Stretch
Corner Stretch


Hamstring
  • lying on back, keeping leg straight with knee unlocked, gently pull leg back until a light stretch is felt
  • keep relaxed leg straight during the stretch
  • hold 20-30 seconds
  • repeat 2 times on each leg
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Figure 4 (Hip)
  • lying on back with knees bent, cross one leg over the other to form a number “4”
  • using arms lift bottom leg off table until gentle stretch is felt in hip of crossing leg
  • hold 20-30 seconds
  • repeat 2 times on each side
  • if stretch is not felt, try gently pushing on knee of crossing leg

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Piriformis
  • lying on back, pull knee across toward opposite shoulder until a gentle stretch is felt in the outer hip
  • hold 20-30 seconds
  • repeat 2 times on each leg
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Trunk Twists
  • lie on back with knees bent, feet on the table, and arms stretched out to sides
  • drop both knees to the side until stretch is felt along low back
  • make sure to keep both shoulders on the table
  • hold 20-30 seconds
  • repeat 2 times on each side
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Quadricep
  • standing straight, holding wall or chair for support if needed, reach back and grab foot
  • pull up and slightly back until gentle stretch is felt in front of leg
  • take care not to arch the back
  • hold 20-30 seconds
  • repeat 2 times on each side
    •
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Kneeling Hip Flexor
  • kneel on one knee, use pad or pillow for cushion
  • extend opposite leg into lunge position
  • lean forward at the hips, keeping back straight until stretch is felt in hip
    of kneeling leg
  • hold 20-30 seconds
  • repeat 2 times on each side
  • *note: you may also feel a stretch in groin area of forward leg
    •
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Calf Stretch
  • stand straight at arms length from wall
  • extend one leg back
  • press through the heel of extended leg until gentle stretch is felt in calf
  • for deeper stretch, bend back knee slightly
  • hold 20-30 seconds
  • repeat 2 times on each side
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Corner Stretch
  • stand facing a corner with hands on wall slightly below shoulder height
  • keeping back straight and head in neutral position, step forward into corner until stretch is felt in chest/front of shoulders.
  • hold for 10 seconds
  • repeat 5 times
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Exercise descriptions and demonstrations by Performance Physical Therapy and Fitness Center