1. Knee hugs-
2. Pectoral stretch-
3. Gluteus Maximus stretch -
4. Hip external rotation. This is a step back from the pigeon stretch for those that don't have enough hip extension in their trail leg. Use a lower box for those with limited range, and work your way up. You can bend your stabilising leg to lower yourself against the height of the box.
5. Gluteus minimus and medius, tensor fascia lata, ITB stretch.
Here you can use the foot of the non stretch leg to push the knee of the stretch leg down a little further to increase the stretch on the side of the thigh and up the leg.
6. Adductors- inner thigh stretch
Seated- get feet against each other, and leg the knee drop out. Do not force them down.
7. Hamstring stretch- we stretch the back of the upper thigh. The more flexible of us can use a box.
Please remember to keep the back straight and leg you are stretching straight. These are a big muscle group and can isolated by stretching one leg at a time.
8. Calf stretch- plant the foot, and lean in. The straight leg will stretch gastrocnemius, the superficial calf muscle. With the knee bent, gastrocnemius is taken out of the equation and we stretch soleus, the deeper of the two.
9. Quadriceps - holding the foot behind us, use a towel wrapped around if you are struggling for range. Try get knees next to each other and tense glutes to create some hip extension.
10. Abdominal stretch
11. Lower back stretch
12. Hip flexor stretch
13. Latissimus Dorsi stretch
14. Latissimus Dorsi stretch
15. Upper back stretch.
Nice and simple, interlock fingers, let the shoulders round and push the arms away to feel a stretch over the upper back.
16. Rear Deltoid stretch-
Not many people feel this stretch as we natural have a good range of movement and a lot of us have protracted shoulders.
17. Tricep stretch- in this image we are stretching the muscles on the back of the upper arm. We can use the right arm to gently pull the left elbow across to increase the stretch.
18. Posterior neck stretch. - Here we can stretch one side at a time using a combination of movements. To stretch the rear right, we effectively look at the left shoe. We bring the left ear slightly to left shoulder and gentle rotate the head to the left. Then look down to your shoe. The combination of levers avoid stressing any joints but still creates an effective muscular stretch.
A) Shallow lunge- eccentric loading of Vastus Medialis as we move forward and concentric loading as we push backwards.
C) Posterior chain stretch. - Here we are looking to stretch more than one muscle group. By angling the feet and tucking the chin to chest, we draw into bodies posterior chain of fascia. One may find they can to their hands to the floor but things become a little harder once the head gets tucked in.
B) Vastus Medialis- leg extension.
Here we target the final 15 degrees of extension targeting vastus medialis.