May 06, 2011
Flexibility 1
ARMS - 1 Biceps ARMS - 2 Wrist / Flexors ARMS - 4 Flexors
With arms straight and
fingers interlaced, raise
arms until stretch is felt.
Hold seconds.
Stretch arm out in front with elbow straight and palm facing From kneeling position, with palms flat and fingers pointed
away. With other hand, pull fingers backward until a stretch backward, slowly lean back until stretch is felt. Hold
Repeat times. is felt over inside of forearm. Hold seconds. seconds.
Do sessions per day. Repeat times. Do sessions per day. Repeat times. Do sessions per day.
LOWER BACK - 1 Extensors / Gluteal LOWER BACK - 4 Mid and Lower Extensors LOWER BACK - 8 Lumbar Extensors
With legs crossed, lean forward until stretch is felt. Reach
Bring knee to chest and hold. For more stretch, bring head to forward with arms. To return, put forearms on knees and With hands supporting trunk, slowly bring feet over head
knee and hold. Hold seconds. Repeat with other knee. push. Hold seconds. until stretch is felt. Hold seconds.
Repeat times. Do sessions per day. Repeat times. Do sessions per day. Repeat times. Do sessions per day.
CHEST AND ABDOMEN - 2 Abdominals GROIN - 2 Thigh Adductors HIP OBLIQUE - 4 External Rotators
Keeping head, neck and
back flat, bring right leg
Sitting straight or with back
over left. Use right leg to
against wall, gently push
pull left leg to floor until
knees to floor until stretch
stretch is felt. Hold
is felt. Hold seconds.
seconds. Repeat with left
leg over right.
Push upper torso back with arms until stretch is felt, and
hold. Tilt head as far back as possible. Hold seconds. Repeat times. Repeat times.
Repeat times. Do sessions per day. Do sessions per day. Do sessions per day.
LOWER LEG - 2 Ankle - Inversion / Eversion LOWER LEG - 5 Ankle - Dorsiflexion / Toe Extensors LOWER LEG - 14 Gastroc
With back knee facing
With leg relaxed, gently turn forward, toes in line with
ankle and foot in and out. knee, gently press front of
Move through full range back foot and ankle down
of motion. Avoid pain. toward floor. Hold
Repeat with other leg. seconds. Repeat with other
leg.
With strap or towel around ball of foot, gently pull back until
Repeat times. Repeat times. stretch is felt. Hold seconds. Repeat with other foot.
Do sessions per day. Do sessions per day. Repeat times. Do sessions per day.
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