Stretches For Your Lower Body

September 14, 2008 · Print This Article

These are some basic stretches for your lower body.

Exercise Description:
Standing quad stretch
Classification:
Flexibility (Quads)
Instructions:
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Exercise Description:
Single Leg Straddle
Classification:
Flexibility (Hamstrings)
Instructions:
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean to the side towards one leg and reach out to grab your foot.
3. Hold for prescribed time and then repeat to the other side.

Exercise Description:
Double Leg Straddle
Classification:
Flexibility (Hamstrings)
Instructions:
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean forward and reach out to grab your feet.
3. Hold for prescribed time and then repeat.

Exercise Description:
Gentle Sun Salutation
Classification:
Flexibility (Hamstrings)
Instructions:
1. Stand up with toes together, heels apart. Inhale and sweep the arms up overhead. Exhale and fall forward, bend knees if you need to.
2. Place the hands on the floor, your ankles or shins. Inhale and look up, pulling your back up until it is flat. 3. Exhale and fall forward. Inhale and sweep the arms up as you come back to standing position. Exhale and take the arms down.
4. Repeat this series 4 times.

Exercise Description:
Hips (seated)
Classification:
Flexibility (Hips/Groin)
Instructions:
Sit on a bench with right leg across the opposite knee. ]
Push down on the right knee and lean forward at the hips until a stretch is felt in your hip. Hold for the prescribed number of seconds and then repeat with the other leg.

Exercise Description:
Single Leg Knee to Chest
Classification:
Flexibility (Hips/Groin)
Instructions:
1. Lie back and grasp one leg behind knee. Other leg should be straight on floor.
2. Pull knee towards same shoulder. Back should remain flat on floor.
3. Hold for 20-30 seconds. Repeat as prescribed.

Exercise Description:
Butterfly Stretch
Classification:
Flexibility (Hips/Groin)
Instructions:
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Hold of 20-30 seconds.
4. Remember to keep low back straight to emphasize stretch.

Exercise Description:
Single Leg Hamstring Stretch
Classification:
Flexibility (Hamstrings)
Instructions:
1. Sit in upright position. Tuck foot near groin with opposite leg straight.
2. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh.
3. Hold for the prescribed time and then repeat with the other leg.
4. Remember to keep the low back straight to isolate stretch in hamstring.

Exercise Description:
Forward lunge calf stretch
Classification:
Flexibility (Calves)
Instructions:
1. Place your hands on the wall with one foot forward and the other foot back.
2. Keep the heel of the back foot on the ground and lean forward using the wall for support.
3. Lean forward until you feel a stretch in your back calf.
4. Hold for the suggested number of seconds and then repeat with the other foot.

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