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Kneeling Heel-Down Achilles Stretch

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

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

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

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...
Lying Abductor Stretch

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...
Lying Whole Body Stretch

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...
Kneeling Reach-Around Stretch

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

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...
Standing Lean-Back Stomach Stretch

Standing Lean-Back Stomach Stretch

    Technique: Stand upright with your feet shoulder width apart Place your hands on your buttocks for support Look upwards and slowly lean backwards Keep your legs sturdy  ...
Sitting Lateral Side Stretch

Sitting Lateral Side Stretch

    Technique: Sit on a chair with your feet flat on the ground Keep your body upright and look straight ahead Slowly bend to one side Reach towards the...
Kneeling Back Rotation Stretch

Kneeling Back Rotation Stretch

    Technique: • Kneel on all fours • Raise one arm straight upwards • Rotate your shoulders and middle back looking upwards   Primary muscles: Semispinalis thoracis. Spinalis thoracis....
Kneeling Back-Slump Stretch

Kneeling Back-Slump Stretch

    Technique: Kneel on all fours Keep your head up facing forward Let your back slump downwards   Primary muscles: Gluteus maximus. Secondary muscles: Transversus abdominis. Rectus abdominis.  ...
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