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...
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 ...
