1/13/2011
Flexibility
g
Training
Furman University
Greenville, SC
Quadriceps Stretch - Standing
Quadriceps
Holdyourleftfootwithyourlefthand.Keepyourrightlegslightlybentto
helpyoubalance.Openthespacebetweenyourcalfandthigh.Tuckyour
tailboneundertofeelthestretch.Repeatontheoppositeleg.
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1/13/2011
Furman University
Greenville, SC
Quadriceps Stretch - Prone
Quadriceps
Holdyourrightfootwithyourrighthand.Openthespacebetweenyourcalfand
thigh.Tuckyourtailboneundertofeelthestretch.Repeatontheoppositeleg.
Furman University
Greenville, SC
Hamstring Stretch - Standing
Hamstrings
Erector Spinae
(L
(Lower
Back)
B k)
Placeyourrightheelinfrontofyourleft.Bendyourleftkneeandplaceyourhandson
yourleftthigh.Hingeforwardfromyourhipsandmaintainaflatback.Flexyourright
foot.Repeatontheoppositeleg.
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1/13/2011
Hamstring Stretch - Seated
Furman University
Greenville, SC
Hamstrings
Erector Spinae
(L
(Lower
Back)
B k)
Bendyourleftkneeandextendyourrightleg.Inhaleasyousituptallandextendyour
spineupward.Exhaleasyoufoldforwardfromyourhips.Bringyourstomachtoward
yourthigh.Placeyourhandsonthefloorasshown.Ifyouaremoreflexible,holdyour
rightshinorfoot.Keepyourheadandchestup.Flexyourrightfoot.Repeatonthe
oppositeleg.
Hamstring StretchSupine with Strap
Furman University
Greenville, SC
Hamstrings
Lieonthefloorwithastretchingstraparoundyourrightfootasshown.Inhaleandlift
yourrightlegintotheair.Exhaleandbringyourrightlegclosertoyourhead.Flex
yourrightfoot.Repeatontheoppositeleg.
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1/13/2011
Standing Hamstring Stretch
with Spinal Rotation
Furman University
Greenville, SC
Hamstrings
Erector Spinae
(L
(Lower
Back)
B k)
Thisisanadvancedstretch.Becarefulnottooverstretch.Stepyourfeetapartas
shown.Bringyourlefthandtotheoutsideofyourrightankle.Rotatefromyourhips
andsquareyourshoulderstotherightside.Tofurtherthestretch,liftyourrighthand
intotheair.Looktotherightsideortowardyourrighthand.Keepyourkneesstraight
butnotlocked.Repeatontheoppositeleg.
Furman University
Greenville, SC
Gluteals Stretch - Seated
Gluteals
SitinacrossͲleggedpositionasshown.Slideyourfeetafewinchesforward.Inhale
andsituptall.Exhaleandfoldforwardfromyourhips.Feelthestretchinthehipof
yourfrontleg.Repeatwithyouroppositeleginfront.
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1/13/2011
Furman University
Greenville, SC
Gluteals Stretch - Supine
Gluteals
Lieonthefloor.Placeyourrightankleonyourleftknee.Holdthebackofyourleft
thighwithbothhands.Restyourheadandneckonthefloor.Feelthestretchinyour
righthip.Repeatontheoppositeleg.
Calf Stretch
Furman University
Greenville, SC
Calves Gastrocnemius
Standonacalfblock.Fora
gentlystretch,placeonlythe
ballsofyourfeetontheblock.
Foradeeperstretch,placeboth
ofyourfeetentirelyonthe
block.Keepyourkneesstraight
butnotlocked.
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1/13/2011
Lower Back Rotation
(Modified)
Furman University
Greenville, SC
Erector Spinae
p
(Lower Back)
Lieonyourbackandbendyourknees.Extendyourarmsandshoulderlevelwithyour
palmsfacingdown.Pickupyourhipsandmovethem3Ͳ4inchestotheright.Rollyour
kneestotheleftsideasshown.Lookoveryourrighthand.Repeatontheopposite
side.
Gluteals
Furman University
Greenville, SC
Lower Back Rotation
with Hip Rotators Stretch
Hamstrings
Erector Spinae
(Lower Back)
Lieonyourbackandbendyourknees.Extendyourarmsandshoulderlevelwithyourpalms
facingdown.Pickupyourhipsandmovethem3Ͳ4inchestotheright.Rollyourkneestothe
leftside.Extendyourrightlegathiplevel.Placeyourleftelbowonthefloorandpropupyour
rightleg.Tofurtherthestretch,flexyourrightfootandliftyourleghighertowardyourhead.
Keepyourrightfoot10Ͳ12inchesoffofthefloor.Repeatontheoppositeleg.
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1/13/2011
Lower Back Rotation
Furman University
Greenville, SC
Erector Spinae
(Lower Back)
Deltoids
(Shoulders)
Lieonthefloor.Bendyourrightkneeandstraightenyourleft.Pickupyourhipsand
movethem3Ͳ4inchestotheright.Rollyourrightkneetotheleftside.Ifyouare
flexible,youmaybeabletostackyourhipsontopofeachother.Extendyourright
armoverheadandslightlybackwardtothediagonal.Repeatontheoppositeleg.
Furman University
Greenville, SC
Gluteals
Seated Lower Back Rotation
with Hip Rotators
Erector Spinae
(L
(Lower
Back)
B k)
Sitonthefloor.Bendyourleftkneeandextendyourright.Placeyourleftfootover
yourrightleg.Inhaleasyousituptall.Exhaleandrotateoveryourleftlegasshown.
Tofurtherthestretch,pushoffofyourleftleggently.Repeatontheoppositeleg.
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1/13/2011
Chest and Shoulder Stretch
Furman University
Greenville, SC
Pectoralis Major
(Chest)
Deltoids
(Shoulders)
Claspyourhandsbehindyour
back.Rollyourshouldersdown
andback.Feelthestretchin
thefrontofyourchestand
shoulders.
Furman University
Greenville, SC
Shoulder Stretch
Deltoids
i
(Shoulders)
Crossyourrightarmoveryourleftelbowasshown.Pressyourrightshoulder
downward.Repeatontheoppositearm.
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1/13/2011
Trapezius
(Upper Back)
Upper Back Stretch
Latissimus Dorsi
(Middle Back)
Furman University
Greenville, SC
Placeyourfeettogetherand
bendyourknees.Claspyour
handsbehindyourknees.Pull
yourbackupwardtotheceiling
asyouresistwithyourhands.
Roundyourbackandfeelthe
musclesseparateinbetween
theshoulderblades.
Erector Spinae
(Lower Back)
Furman University
Greenville, SC
Neck Stretches
Neck and Trapezius
Claspyourhandsbehindyourback.Standuptall
andpressyourshouldersdowntowardthefloor.
Dropyourrightshouldertowardyourrightear.
Slowlyrollyourheadfromrighttoleft.Feeleach
musclestretchinthebackandsidesoftheneck.
Repeatontheoppositeside.
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1/13/2011
Furman University
Greenville, SC
Triceps Stretch
Triceps
p
Placeyourrighthandonyourupperbackasshown.Feelthestretchintheback
ofyourrightarm.Repeatontheoppositeside.
Furman University
Greenville, SC
Biceps Stretch
Biceps
Extendbotharmsbehindyoutowardthediagonals.Turnyourthumbsfacingdown.
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1/13/2011
Furman University
Greenville, SC
Abdominals Stretch
Rectus Abdominus
Lieonthefloorasshown.Liftyourelbowsoffofthefloorveryslightlyuntilyoufeela
stretchinyourabdominals.Becarefulnottostrainyourlowerback.
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