Lower Body Stretching:
Hamstring
Towel Stretch
-put towel around bottom of
foot, keeping leg straight
-pull towel back until you feel
a stretch in hamstring/calf
(see red arrows)
-hold for minimum of 10-15
seconds. Perform 3 times.
Partner Stretch
-lay flat on back and let your
partner push your leg up
-keep both of your legs
straight. Opposite leg stays
flat on the floor.
-partner should push leg up
until athlete says stop
*say stop when you feel great
tightness/stretching in your
hamstrings
-repeat 3 times
Pro Stretch
-keep leg straight, push heel
being stretched towards the ground
until you feel stretch in your calf
-bend at waist and repeat above
step to feel stretch in hamstrings
-hold for 10+ sec. & repeat x3
Quads
Standing Quad Stretch
-stand straight up, bend knee
backwards, and hold with hand
-bend until you feel the stretch in your
quad
*bending at your waist may
increase the success of the stretch
-hold the stretch for at least 10
seconds and repeat 3 times
Prone Quad Stretch
-lay face-down, with half of body
on table and other foot on the
floor
-pull leg being stretched (on
table) toward you butt and hold
-pull until you feel it in your quad
-if needed, use other arm to push
up top half of body
*may also feel it in hamstring of
leg on floor (blue arrow)
-repeat 3 times
Groin
Squatting Groin Stretch
-bend at the knees in a squat/crouch
position
-places arms inside of knees (can place
hands on floor for balance if needed)
-use your arms to push outward on your
legs until you feel a stretch in inner
thigh/groin area
-hold for 10+ seconds and 3 times
Butterfly
-sit on the ground with bottoms
of feet together
-bend over, moving your nose
toward your feet
-continue to bend until you feel
the stretch in your inner thigh
and hold for at least 10 seconds
*if needed, have a partner stand
behind you to push down your
knees (this will increase the
stretch)
-repeat 3 times
Hip Flexors
Figure Four
-sit on ground with one leg bent
(foot on ground)
-cross opposite leg over the
bent & place hands on ground
behind you
-lean forward or press down on
leg being stretched to increase
the stretch
-should feel it in the hip area &
hold for at least 10 seconds &
repeat 3 times
Pigeon Pose
-lay on ground on stomach,
keeping one leg straight
-bend other leg inward
-lean forward so your body
weight presses onto the bent
leg
-hold for at least 10 seconds &
repeat 3 times