Flexibility - Lower Body 2

 

QUADRICEP STRETCH

Purpose

To stretch the rectus femoris (two-joint muscle on front of thigh).

Position

Sit in widest possible side-stride position. Lean to left on elbow and bend right knee 90˚.

Movement

Place right hand on floor behind right calf and roll trunk backwards. Adjust until a pull is felt on the front of the right thigh, not on the inside of the right knee. Hold. Repeat on left leg.

 

LATERAL THIGH & HIP STRETCH

Purpose

To stretch the iliotibial band and tensor fascia lata.

Position

Stand with left side to wall, left arm extended and palm of hand flat on wall for support. Cross left leg behind right and turn toes of both feet out slightly.

Movement

Bend left knee slightly and shift pelvis toward wall (left) as trunk bends toward right. Adjust until pull is felt down outside of left hip and thigh. Hold. Repeat on other side.

 

SPINE TWIST

Purpose

To stretch trunk rotators and lateral rotators of the thighs.

Position

Start in hook-lying position, arms extended at shoulder level.

Movement

Cross left knee over right; keep arms and shoulders on floor while touching knees to floor on left. Stretch and hold. Reverse leg position and lower knees to right.

 

BACK SAVER HAMSTRING STRETCH

Purpose

To stretch the hamstring and calf muscles.

Position

Sit on the floor with the feet against the wall or an immovable object. Bend left knee and bring foot close to buttocks. Clasp hands behind back.

Movement

Bend forward from hips, keeping lower back as straight as possible. Let bent knee rotate outward so trunk can move forward. Lean forward keeping back flat; hold and repeat on each leg.

 

TWO-HAND ANKLE WRAP

Purpose

To stretch the muscles of the arms, shoulders, back and legs.

Movement

Bend forward and place the arms between knees; bend knees and wrap arms around legs, attempting to touch fingers in front of ankles. Hold 10 seconds.

 

WAND STEP-THROUGH

Position

Stand; grasp wand with palms down, hands shoulder width apart.

Movement

(a) Bend forward and swing right leg around the outside of the right arm and over the wand (from front to back) into the ``hole'' made by the arms and wand. (b) Slide the wand around the back of the body by bringing the left arm over the head; then slide the wand under the hips and (c) step over the wand (from back to front) with the left foot, stepping out of the ``hole.''

Note

Arms finish in a palms-up position. Do not release the wand at any time.

 

WRING THE DISHRAG

Position

Partners stand facing each other, holding opposite hands.

Movement

Number one starts with the left leg and number two starts with the right leg. Each lifts the leg over the near arm and steps into the middle of the ``hole'' (formed by the arms); turn back to back while swinging the opposite arms overhead; step out of the hole with the opposite legs and end facing each other, hands still grasped.