|
 |
 |
 Print this page
|
Low Back & Glutes
| Crossed Ankle Stretch |
|
Supine Hamstring Stretch |
 |
|
 |
Sit, legs outstretched, crossed at ankles
Reach extended arms in front of body
|
|
Lie on back, legs outstretched
Bring legs to chest, alternating legs
Bring both legs to chest for a variation on the stretch
|
| Groin Stretch |
 |
Sit, bottoms of feet touching
Hold feet/ankles
Bend forward from hips
Ensure that the athlete is pulling up in the lower back
Here, the athlete is correctly bringing his chest to his feet and not pulling his toes towards his body |
| Hip Rolls |
 |
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)
Work on keeping the knees together to get the full stretch through the buttocks |
| Downward Facing Dog |
 |
|
 |
Kneel, hands directly under shoulders, knees under hips
Lift heels until standing on toes
Slowly lower heels to ground
Continue alternating up and down slowly
Alternate raising to toes on one leg, while keeping other foot flat on ground
Excellent stretch to prevent and help shin splints
Excellent stretch for the lower back |
|
|
|
|
|
|
|
|
|
 |
|
|
