SPORT AND MUSCULAR CONDITIONING: FLEXIBILITY

MUSCLE GROUP

Hold stretches for 30-60 seconds.

Do not bounce.
Feel a pull NOT pain!
Breathe deeply.
PICTURE

TECHNIQUE/ SAFETY

CHEST

Palms on low back

Roll shoulders back and lift chest
Shoulder blades together
Shoulders away from ears
Chin in
Bring elbows close together
Pull abs in to keep back from arching

CHEST

Clasp hands or interlace fingers behind back

Roll shoulders back and lift chest
Shoulder blades together
Shoulders away from ears
Chin in
Pull abs in to keep back from arching

BACK

Clasp hands or interlace fingers above head

Reach arms straight up
Shoulders away from ears
Chin in
Pull abs in to keep back from arching

SPORT AND MUSCULAR CONDITIONING: FLEXIBILITY

MUSCLE GROUP

PICTURE

TECHNIQUE/ SAFETY

Grasp foot, ankle, shoe or sock

Knees together and pointing down
Pull abs in to keep back from arching
Shoulders down, chest lifted
Squeeze butt and push hip forward
Supporting knee slightly bent

QUADS/HIP FLEXOR

Lie on side resting head on bicep/upper arm

Hips straight
Grasp foot, ankle, shoe or sock
Knees together
Pull abs in to keep back from arching
Squeeze butt and push hip forward

QUADS/HIP FLEXOR

Lie on stomach resting head on back of hand

Grasp foot, ankle, shoe or sock
Knees together
Pull abs in to keep back from arching
Squeeze butt and push hip into floor

QUADS/HIP FLEXOR

SPORT AND MUSCULAR CONDITIONING: FLEXIBILITY

MUSCLE GROUP

PICTURE

TECHNIQUE/ SAFETY

HAMSTRINGS

HAMSTRINGS

HAMSTRINGS

Lie on back, 1 knee bent and foot on floor,

other leg to ceiling
Grasp extended leg above knee closer to
heel results in deeper stretch
Extended leg: foot flat and knee slightly bent
Head down
Pull foot towards head

Sit with 1 leg straight and the other leg bent

and foot tucked in
Foot pulled towards shin and knee slightly
bent, toes to ceiling
Maintain long spine and lean forward

Place right foot in front, heel down and toes

up, knee slightly bent
Knees, hips, toes in aligned
Weight through left heel
Sit back onto left heel, push hips back, knee
behind toes
Hands on left thigh

SPORT AND MUSCULAR CONDITIONING: FLEXIBILITY

MUSCLE GROUP

CALF

PICTURE

TECHNIQUE/ SAFETY

CALF

ADDUCTOR

Place ball of foot onto step/wall, heel on floor

Roll to the big toe side of foot
Take a step forward and bring hips towards
the step/wall
Stand tall, chest lifted

Place ball of foot onto step and drop heel off

step
Roll to the big toe side of foot
Other foot firmly on step
Press heel down off step
Stand tall, chest lifted
Feet wide apart, toes turned out slightly
Lean to one side, knee in line with and behind
toes
Other leg straight with a slight bend in knee
Place hands on supporting thigh
Lengthen spine, lift chest
Lean forward, hinging from hips and push
hips back

SPORT AND MUSCULAR CONDITIONING: FLEXIBILITY

MUSCLE GROUP

ADDUCTOR

GLUTEAL

PICTURE

TECHNIQUE/ SAFETY

Soles of feet together

Knees wide
Grasp ankles
Lengthen spine, lift chest
Lean forward, hinging from hips

Sit tall, cross 1 leg over the other

Lengthen spine, lift chest, turn belly into thigh
Hug leg in with 1 or both arms or place 1
hand behind
Can bend bottom leg in as long as sit bones
remain in contact with floor

GLUTEAL

Lie on back, 1 knee bent and cross leg over

knee (opening hip out), pull crossed leg toes
towards shin
Bring other foot off floor
Grasp back thigh or shin of the floor leg
Roll slightly over to the hip of the crossed leg
Head down