Stretches
Back Shoulder Stretch
Teaching Points
• Stand upright and cross one arm across
your body.
• Using the opposite arm, pull the elbow of
the arm being stretched towards the
opposite shoulder.
• Hold for between 10 and 30 seconds.
Front Shoulder Stretch
Teaching Points
• Stand upright with the back straight.
• Clasp your hands behind your back.
• Slowly lift your hands away from the back
and up towards the ceiling.
• Hold for between 10 and 30 seconds
Tricep stretch
Teaching Points
• Place your hand on your upper back with
the elbow bend towards the ceiling.
• Use your other hand to pull the elbow
towards your head.
•
Hold for between 10 and 30 seconds.
• Variations
Hold a towel in the hand of the arm being stretched and bring it into the
position above so that the towel is hanging behind your back
Bring the other hand behind you at waist height and pull down on the towel.
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Short Adductor Stretch
Teaching Points
• Sit on the floor with your knees bent and
feet together.
• Place your hands on your ankles and
push down gently on your knees with your
elbows to increase the stretch.
• Hold for between 10 and 30 seconds.
Standing Groin Stretch
Teaching Points
• Stand with your feet wide apart and
• knees straight. lean to the right.
• Bend the right knee out to the side and
• Hold for between 10 and 30 seconds.
Standing IT Band stretch
Teaching Points
• Place the leg you want to stretch behind the other
one (as in image above).
• Keep the foot on the floor and push your hips out to
the other side.
• Hold for 30 seconds, repeat 5 times and do this at
least three times a day.
• Never bounce when stretching, always ease into it
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Gastrocnemius Stretch / Calf Stretch
Teaching Points
• Stand with one leg far in front of the other and lean
forwards against a wall.
• Keep the back heel flat on the floor.
• Bend the front leg to lean forwards and keep the back
leg straight.
• Hold for between 10 and 30 seconds.
Variations
Bending the back knee in the same position will stretch
the Soleus muscle only.
Soleus Stretch
This stretch targets the Soleus muscle which is deeper,
underneath the larger Gastrocnemius. Bending the knee
relaxes gastrocnemius, allowing Soleus to be stretched
in isolation.
Teaching Points
• Stand with one leg in front of the other
close to a wall
• Place your hands on the wall for balance.
• Bend both knees, focusing on the back knee.
• Move your weight forwards onto your toes but make
sure you keep the heel down at the back.
• Hold for between 10 and 30 seconds.
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Back Stretch
Teaching Points
•
Lay on the floor on your back
Bring your knees up to your chest and use
you arms to pull them in further
•
Hold for between 10 and 30 seconds
•
Variations
• Perform one leg at a time
• Add internal rotation to further stretch gluteus medius
Gluteus Maximus Stretch
Teaching Points
•
Sit on the floor with your left leg across your
body (as if going to sit cross legged)
•
Lift & hug your right knee & place your right
foot on the floor by your left knee & thigh
•
Hold for between 10 and 30 seconds
Variations
• Perform with the right leg back behind you & lean forward
Piriformis Stretch
Teaching Points
•
Lay on the floor on your back and cross the
right ankle over the left knee.
•
Grip the thigh of your left leg and pull the
knee towards you, lifting the foot off the floor
•
Pull the knee further towards you to increase
the stretch
•
Hold for between 10 and 30 seconds
Variations
• Perform in sitting with the back supported on a chair
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Hip flexor stretch
Teaching Points
•
Kneel with one knee on the floor and the other
foot in front with the knee bent
Push your hips forwards and keep the back upright
•
Hold for between 10 and 30 seconds
•
Variations
•
Sit on the ground with one leg tucked under your buttocks
• Lean backwards slowly
Laying quad stretch
Teaching Points
This is a variation of the more common standing
quad stretch, which may be easier to perform
for some people.
•
Lay on your front and pull one foot up to
meet your buttocks
•
Hold for between 10 and 30 seconds
Variations
• Wrap a towel around the ankle and pull the ends to increase the stretch
• Standing Quadriceps Stretch
Partnered Hamstring stretch
Teaching Points
The hamstrings are probably the most
commonly tight muscles and this can
contribute towards lower back pain.
•
Lay on your back
•
Lift one leg off the floor, keeping the knee
straight
Get your partner to push it higher until you
feel a stretch
•
Copyright © Combined Fitness - 2013
•
Hold for between 10 and 30 seconds
Variations
• Wrap a towel around the sole of the foot
• Grasp the ends of the towel and pull your foot towards your head
• Standing hamstring stretch
Teaching Points
• Stand with one leg just in front of the
other
• Hinge forward at the hip - bottom
back lower your shoulders
• Bend the back knee and rest your hands
on your hips
• Hold for between 10 and 30 seconds.
Copyright © Combined Fitness - 2013