Straight Leg Calf Stretch
•Pull toe up to the shin and place next
to a vertical, upright surface
•Keeping knee locked, raise the hip up
toward the upright surface
•Breathing deeply, hold stretch for
20-30 seconds per side
Bent Knee Soleus Stretch
•Pull toe up to the shin and place the
heel next to a vertical, upright surface
•Bending the knee, drive the knee
forward toward the upright surface
•Breathing deeply, hold stretch for
20-30 seconds per side
Vertical Column
Side Stretch
• Stand with shoulder facing a vertical
upright column and swing inside leg
in front of outside leg
• Bending sideways toward the
vertical column, reach overhead
with outside hand and grab onto the
upright and hold tightly
• Use lower arm to push away from
the upright and drive hip away from
the upright
• Breathing deeply, hold stretch for
20-30 seconds per side
Lying Knee
Glute Stretch
• Lying flat on your back,
cross lower leg over the
thigh of other leg
• Drive the knee of the
lower leg up toward
your chest
• Reach under lower knee
and over shin and pull
the knee tightly up
toward chest
• Breathing deeply, hold stretch for 20-30 seconds per
side
Paraspinal Stretch
• In a tall seated position with legs locked
straight out in front, pull toes up toward shins
• Maintaining tall posture, place hands behind
head and apply gentle pressure
• Slowly roll chin down and spine forward
• Breathing deeply, hold for 20-30 seconds
Hamstring and IT Band Stretch
• In a tall seated position with legs locked
straight out in front, cross legs over each other
and point toes away from each other
• Pulling toes up to your shins, reach down
toward toes
• Breathing deeply, hold stretch for 20-30
seconds with each leg on top
Hamstring, Adductor,
and Back Complex
• In a seated position, place legs out as wide
you can and pull toes up toward shins
• Reach as far as possible t to the middle, and
both the left and right sides
• Breathing deeply, hold each of the 3 positions
for 20-30 seconds
Lat Stretch
• From the butterfly position, reach across body
and grab onto the outside of opposite foot
• Begin to straighten out the leg of the foot you
are holding until you feel a stretch across the
upper back
• Breathing deeply, hold for 20-30 seconds on
each side
Spinal Rotation
• From a tall seated position, place one leg out
straight and bend the other knee and it over
the other
• Rotating toward the bent leg, place the
opposite elbow against the knee and use own
body for leverage to rotate across the body
• Breathing deeply, hold each side for 20-30
seconds
Butterfly Complex
• Seated as tall as possible, put the bottoms of
feet together and pull them in toward groin
• Drive knees to the floor and hold
• Pull feet upward to stretch the ankles and
hold
• Breathing deeply, hold each of the 2
positions for 20-30 seconds
Seated Glute Stretch
• In a tall seated position hug the knee up
toward the chest
• If possible try to fold the heel of the leg you
are not hugging up toward your glute
• Breathing deeply, hold each stretch for 20-30
seconds per side
Hip Stretch
• From a seated position, place your hands behind
your back and then bend one knee out in front
you away from the body at 90 degrees
• Place your other foot on top of the bent knee and
attempt to drive the hips back into the ground
• Breathing deeply, hold each side for 20-30
seconds
Quad Stretch
• In a seated position, pull one heel up to same
side glute and place the other foot on the top
of the thigh
• Rotate away from the side with the heel into
the glute as big as possible and drop to the
elbow
• Squeeze the back side glute and try to roll the
back hip over toward the front knee
• Breathing deeply, hold for 20-30 seconds per
side
Pigeon Pose Stretch
• Facing the ground, bend one knee up across
the body and place your other leg straight
back behind you
• Reach out as far as you can and sink your
hips back
• Breathing deeply, hold each side for 20-30
seconds