DAILY STRETCHES
ACTIVE HAMSTRING STRETCH
Lying on your back with both legs straight, bend one knee towards you
grasping your leg behind your knee (1). Actively straighten your knee until
you feel a stretch in your hamstring (2).
Hold for 5 seconds, bend the knee again before repeating 5 times.
SETS & REPS: 5 x 5 sec hold
FREQUENCY:
PIRIFORMIS STRETCH
Lying on your back, bring one knee as far as you can towards your head.
Then, pull your leg across towards your opposite shoulder until you feel a
stretch in your gluteal muscle.
Hold for 30 seconds on each leg.
SETS & REPS: 30 sec hold
FREQUENCY:
SIDE-LYING QUADRICEPS STRETCH
Lying on your side, bend your knee, grasp your ankle and bend your knee
fully until you feel a mild stretch in your quadriceps.
Hold for 30 seconds on each leg.
SETS & REPS: 30 sec hold
FREQUENCY:
SHORT ADDUCTOR STRETCH
Sitting with your knees bent and feet together, keep your back straight and
slide your feet as close to your body as possible.
Gently push down on your knees until you feel a stretch in the inner thigh.
Hold for 30 seconds.
SETS & REPS: 30 sec hold
FREQUENCY:
HIP FLEXOR STRETCH
Half-kneeling, rotate your pelvis backwards as you move your hips forward
until you feel a stretch in the front of your hip.
Hold for 30 seconds on each leg.
SETS & REPS: 30 sec hold
FREQUENCY:
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