Single Heel Drop Calf Stretch
Gastrocnemius Muscle The Gastrocnemius is the visual muscle that can be seen in the back of the leg. Together with the Soleus and Plantaris muscles they are what is known as...
Kneeling Heel-Down Achilles Stretch
Technique: • Kneel on one foot • Rest your hands on your raised knee • Keep your heel on the ground and lean forward. Primary muscles: Soleus....
Standing Reach Down Hamstring Stretch
Technique: • Stand with your feet shoulder width apart • Bend forward slowly and reach towards the ground Primary muscles: Semimembranosus. Semitendinosus. Biceps femoris. Secondary muscles: Gastrocnemius....
Standing Leg Cross Abductor Stretch
Technique: • Stand upright • Cross one foot behind the other • Lean towards the side of the foot that is placed behind Primary muscles: Tensor...
Standing Leg-Up Bent Knee Hamstring Stretch
Technique: • Stand with one foot raised onto a chair or object • Keep your knee slightly bent • Let your heel drop off the edge of the object...
Standing Hip-Out Abductor Stretch
Technique Stand with legs together, holding onto side of table Bend knee of the leg closest to the table slightly Bend body / trunk towards the side...
Lying Abductor Stretch
Technique: Sit on the ground with your legs extended Turn sideways and lean on your hand Bring your opposite leg up and place it in front of...
Standing Leg-Up Adductor Stretch
Technique: • Stand upright • Using a raised object, place one leg out to the side and rest your foot on the raised object • Keep your...
Lying Whole Body Stretch
Technique: • Lie straight on your back • Extend your arms behind you • Point your toes upwards • Lengthen your body as much as you can Primary...
Sitting Feet Together Adductor Stretch
Technique: Sit with the soles of your feet together and bring your feet towards your groin Hold onto your ankles Push your knees towards the ground using...
Kneeling Reach-Around Stretch
Technique: Kneel on all fours Lift one hand and reach towards your ankle Keep your back parallel to the ground Primary muscles: Quadratus lumborum. External and internal obliques. Secondary...
Standing Lean-Back Side Stomach Stretch
Technique: Stand upright with your feet shoulder width apart Place one hand on your buttocks for support Look up and slowly lean backwards Reach over with your opposite...
