URI
SPORTS MEDICINE
DEPARTMENT
FLEXIBILITY
PROGRAM
By:
Andy Llaguno, MSEd, ATC, CSCS
Michelle Levreault, MS, ATC, CSCS
BACK STRETCHES:
A. Prayer Stretch: Sit back on heels and stretch arms forward (neutral spine)
B. Diagonal Prayer Stretch: Begin like prayer stretch, but reach over to isolate each
side (neutral spine)
C. Mad Cat Stretch: On all fours- start with back arched towards floor chin up in
extension (1), then reverse to back arched toward the sky with chin to chest flexed,
walk back with finger tips towards knees (2)
1.
2.
D. Seated Flexion and Rotation: Start in a seated position, flex chin to chest, flex
trunk, then rotate to each side
E. “C” Stretch: Start in a seated position, put one hand over head and lift up on the
opposite buttock cheek, then lean to make a C on each side
F. Fetal Stretch (William’s Flexion): Lay on back supine, grab both knees to chest,
flex chin to chest, and lift buttocks off the floor
G. William’s Flexion Side Fetal Stretch: Lay on back supine, bring one leg up 90
degrees, pull knee across body with opposite arm. Try and keep both shoulders
on floor Æ repeat both sides
HIP FLEXOR STRETCHES:
A. Kneeling Hip Flexor Stretch: Put one knee on ground, lean forward and arch
back Æ repeat both sides
B. Advanced Kneeling Hip Flexor Stretch: Repeat kneeling hip flexor stretch,
place a rope around foot and pull over shoulder while arching forward Æ repeat
both sides
C. Standing Hip Flexor Stretch: Place one foot on table, the oppsite leg must have
heel on ground & knee straight, arch back and lean forward Æ repeat both sides
D. Thomas Stretch: Lay on table supine with hips off the edge of table, bring one
knee to chest and have partner put downward pressure on opposite leg Æ repeat
both sides (partner may also flexed knee to add more stretch)
GROIN STRETCHES:
A. Butterfly Stretch: Seated position with back in upright position, bring both heels
together and push downward on both knees
B. Standing Straddle Stretch: Spread legs are far apart as you can with hips bent at
90 degrees, make sure toes are pointed straight ahead
BUTTOCKS STRETCHES:
A. Supine Figure 4: Lay on back supine, put one foot on wall with knee bent at 90
degrees, then take opposite foot and place on knee, push this knee away
B. Seated Figure 4: Seated position with back in upright position have one leg out
straight then place opposite foot over knee, grab the top knee and pull toward
opposite shoulder Æ repeat both sides
C. Standing Figure 4: Place one leg on table in a figure 4 position (1), bring
opposite shoulder to knee on table (2) – you can squat on standing leg to add more
stretch (3.) Æ repeat both sides
1.
. 2.
3.
.
D. Advanced Figure 4: On all fours, slide one knee forward and place that foot
under opposite leg creating a figure 4 position (1). Then slide back on opposite
leg to add more stretch (2) Æ repeat both sides
1.
2.
HAMSTRING STRETCHES:
A.
Seated Hamstring Stretch: Sit upright position, bend one leg in a figure
four position (1), make sure opposite leg is out straight with toes up, then arch
and lean forward (2)Æ repeat both sides (avoid rounding out back)
1.
2.
B.
Standing Hamstring Stretch: Stand on floor and place one foot on chair
with toes up, arch back and lean forward Æ repeat both sides (avoid rounding
out back – stay square)
C.
NF – Hamstring Stretch: Neuromuscular facilitation (contract / relax
technique) – Lay on back supine and have partner stretch hamstring – knee
straight and buttock on table all times Æ repeat both sides.
QUADRICEP STRETCHES:
A. Side Lying Quad Stretch: Lay on one side with body straight, reach back with
top arm and grab top foot – keep legs together Æ repeat both sides
B. Standing Quad Stretch: Place on foot on table, keep chest up and squat down
on opposite leg Æ repeat both sides
C. Advanced Partner Quad Stretch: Lay side on table, bring lower leg knee to
chest, have partner flex top knee and hyper extend that hip – athlete should be
arching back into extension. Æ repeat both sides
CALF STRETCHES:
A. Gastroc. Stretch: Standing with back leg heel on ground knee straight, arch back
lean forward Æ repeat both sides
B. Soleus Stretch: Repeat the above with back leg bent Æ repeat both sides
C. Ballet Circles: Seat on table with feet off table, make big circles clockwise and
counter clockwise, try not to move thighs and hips – knees straight Æ repeat both
ways
UPPER EXTREMITY STRETCHES:
Chest Stretch: Standing or seated have arms stretched out with thumbs up and have
partner pull arms back – horizontal abduction
Bicep Stretch: Standing or seated have arms stretched out with palms supinated and
hyper extend shoulders
Triceps Stretch: Standing or seated have arm reach back over head with elbow flexed,
use opposite hand to add stretch to elbow Æ repeat both sides
ANTERIOR SHOULDER STRETCHES:
Jobe’s Stretches: Stretch arm in each angle from a supine position on back
:
Horizontal abduction
Forward flexion and slight abduction (45 degrees)
Forward flexion
External rotation
Internal rotation
POSTERIOR SHOULDER GRIDLE STRETCHES:
Roller Stretches – On all fours – angle the roller in planes – keep palms up in a
supine position
TRUNK AND ABDOMINAL STRETCH
Press- ups: Lay prone on table or floor then press up in a push up position leaving hips
and legs down.