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Low Back & Glutes
| Deep Hip Stretch |
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Crossed Ankle Stretch |
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Kneel, cross left knee over right
Sit between heels
Hold knees, lean forward |
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Sit, legs outstretched and crossed at ankles
Reach extended arms in front of body |
| Groin Stretch |
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Sit, bottoms of feet touching
Hold feet/ankles
Bend forward from hips
Ensure that the athlete is pulling up in his lower back |
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Here, the back and shoulders are rounded. The athlete is not bending from his hips and not getting the maximum benefit of the stretch |
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Here, the athlete is correctly bringing his chest to his feet and not pulling his toes toward his body |
| Hip Rolls |
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Lie on back, arms outstretched
Bring knees to chest
Slowly drop knees to left (exhale)
Bring knees back to chest (inhale)
Slowly drop knees to right (exhale) |
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Work on keeping the knees together to get the full stretch through the buttocks |
| Camel Stretch — Half |
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Camel Stretch — Full |
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Kneel, place hands on low back
Push hips forward
Tilt head back
Use this stretch for athletes that need to gain greater flexibility in their quadriceps, hip flexor and groin. |
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Bring hands to heels of feet
Push chest up and out
Straighten the back by pushing the hips up. The athlete will feel a greater stretch in the quadriceps. |
| Supine Hamstring Stretch |
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Spine Curl |
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Lie on back, legs outstretched
Alternating legs, bring legs to chest
Bring both legs to chest at the same time |
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Lie on back
Bring left knee to chest
Hold leg on hamstring with both hands
Lift head and shoulders to knee
Alternate legs |
| Downward Facing Dog |
| Toes |
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Flat Footed |
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Alternating Legs |
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Kneel, hands directly under shoulders, knees under hips
Lift knees until standing on toes
Slowly lower heels to ground
Continue alternating toes to heels up and down slowly |
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Drop heels to ground
Excellent stretch for the lower back |
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Alternate raising to toes on one leg, while keeping the other foot flat on ground
Excellent stretch to prevent and help shin splints |
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