Scribd
Upload
185 views2 pages

Hip and Leg Stretches: General Stretching Instructions 1. Gluteus Maximus

This document provides instructions for 10 stretches targeting the hips and legs. The stretches include pulling the knee toward the chest, crossing one leg over the other and moving the hips from side to side, placing one foot forward and arching the back, placing the foot on an elevated surface and pulling the toes upward, and spreading the legs apart. The instructions emphasize relaxing into each stretch slowly without pain and holding for 3-5 seconds while stretching both sides regularly.

Uploaded by

Mepongodepie
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
185 views2 pages

Hip and Leg Stretches: General Stretching Instructions 1. Gluteus Maximus

This document provides instructions for 10 stretches targeting the hips and legs. The stretches include pulling the knee toward the chest, crossing one leg over the other and moving the hips from side to side, placing one foot forward and arching the back, placing the foot on an elevated surface and pulling the toes upward, and spreading the legs apart. The instructions emphasize relaxing into each stretch slowly without pain and holding for 3-5 seconds while stretching both sides regularly.

Uploaded by

Mepongodepie
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 2

HIP AND LEG STRETCHES

GENERAL STRETCHING INSTRUCTIONS 1. GLUTEUS MAXIMUS

• Relax in a comfortable position.


• Stretch Slowly.
• Stretch in a NO PAIN range of motion.
• Do 2-3 repetitions of each, holding 3-5 seconds
• Stretch every 1-1.5 hours – FREQUENCEY IS THE KEY!
• STRETCH BOTH SIDES.

NOTES: ________________________________
________________________________________ • Grasp leg at knee
________________________________________ • Pull leg knee toward chest
________________________________________ • Repeat pulling knee toward opposite
________________________________________ shoulder
________________________________________

2. QUADRATUS LUMBORUM, PIRIFORMIS, 3. GLUTEUS MINIMUS


ILIO-TIBIAL BAND AND GLUTEUS
MINIMUS
• Cross legs right over left
• Move hips to the right
• Repeat on left side

• Arms behind head or extended overhead


• Legs bent – cross leg at knee
• Use top leg to pull bottom leg toward floor

4. ILIOPSOAS, QUADRICEPS 5. QUADRICEPS


• Place one foot/leg • Grasp left leg with right
forward hand just above ankle
• Feet should point • Pull heel toward buttock
straight ahead • Keeping foot to buttock
• Arch back slightly as slowly move knee
you shift the hips backward and upward
forward • Repeat sequence
• Stretch is felt in groin of grasping left leg with
leg that is extended back left hand
HIP AND LEG STRETCHES

6. HAMSTRING, GASTROCNEMIUS 7. GASTROCNEMIUS, TIBIALIS POSTERIOR

• Place one foot on


support • Place foot on edge of
• Pull toes upwards support
• Lean forward at the • Keep knee straight
hip • Lower heel towards
floor

8. SOLEUS 9. ADDUCTORS
• Hold on to a firm
support • Spread legs
• Do a full squat, apart to nearly
keeping heels on floor full range
• Swing hips
away from side
to be stretched

10. PLANTAR FASCIA, TIBIALIS ANTERIOR • Place toes


behind,
tucked under
• Raise heel to rest either on the
foot on toes floor or a
step
• Pull the knee
and heel
forward,
stretching the
front of the
lower leg

You might also like