Static Stretching

These can be used for your cool-down.

Slow Jog

Posterior Shoulder Stretch / Cross-Arm Stretch
[Shoulder Rotators; Scapula (Upper Back); right arm description]
Stand and hold your right arm straight out in front of you.
Place left hand behind your right elbow.
Pull across your body w/ your left hand.
Trunk should not rotate.
To stabibize the scapula (more effective stretch) place outside of right shoulder and scapula against something.

Sleeper Stretch
[Shoulder Rotators; Scapula (Upper back); right arm description]
Lie on your right side.
Your right arm is out to the side making a right angle (forearm points upwards)
Use your left hand, push your right arm down (ie. towards the floor) in the direction of your feet.
Hold for 20-30 secs.
(you can stabilize your right shoulder by pressing w/ your chin)

Forearm Flexor Stretch
[Forearm Flexors, Pronators; right arm desc]
Hold right arm out in front of you straight w/ palm up.
Use left hand to push right hand downwards (Extension)
Do not bend at elbow.

Forearm Extensor Stretch
[Forearm Extensors, Supinators; right arm desc]
Hold right arm out in front of you straight w/ palm down.
Use left hand to push right hand downwards (Flexion)
Do not bend at elbow.

Hamstring Stretch
[Hamstrings, Gluteals; right leg desc]
Lie on back.
Raise right leg to form a 90deg angle at the right hip.
Straighten leg at knee and pull toward the trunk.
Flex foot, pulling toes towards your face to increase stretch.

Hamstring Superstretch
[Hamstrings, Calves; right arm desc]
Place right leg on a stable surface such as table, chair.
Slowly bend forward at the waist, bring trunk toward your thigh.
Flex foot, pulling toes towards your face to increase stretch.

Quad Stretch
[Quads, Hip Flexors; right leg desc]
Stand on left leg.
Bend right knee and reach behind to grab foot/ankle w/ right hand.
Pull your heel toward your butt.
Point kneed straight down toward the ground.
Do not twist your leg.

Seated Groin Stretch
[Groin, Inner Thigh]
Sit w/ the bottoms of your feet together: knees out, holding your toes.
Gently lean forward, bending from the hips, bringing the chest toward the feet.
Use elbows to gently push knees toward the ground.
Do not “round” back.

Hip Twist
[Lateral Hip Muscles, Lower Back; right leg desc]
Lie on back w/ knees bent and feet flat on the floor.
Arms out to the side to stabilize upper back.
Place left ankle outside your right knee.
Use left leg to pull your right leg toward the floor, until you feel a stretch along the outside of your right hip or lower back.
Keep upper back and shoulders flat against the floor.

Piriformis Stretch
[Piriformis; right leg desc]
Lie on back w/ left knee bent.
Place right ankle just above the left knee.
Slowly bring the left knee toward the chest.
You will feel the stretch in the right butt.

Hip Rotator Stretch
[Hip Rotators, Lateral Hip, Thigh ; right leg desc]
Lie on your back w/ arms out to sides, and legs straight.
Lift the right leg to 90deg.
Allow it to lower across the left leg. Left hand can help.
The left leg will rotate so that it’s knee is facing sideways.
Keep trunk and shoulders on the floor.

Illiotibial Band Stretch
[Illiotibial; right leg desc]
Stand w/ your right hand on a wall.
Right leg is ~ 3 feet from the wall.
Left leg is crossed over the right.
Push right hip towards the wall.
Increase stretch by using right hand’s fingers for contact (instead of palm.)
Increase stretch by standing farther away.

Calf Stretch
[Calf (Gastrocnemius,Soleus); right leg desc]
Stand on a step/stairs w/ your heels sticking out beyond the step.
Lower your right heel until you feel a calf stretch.
Hold for a few seconds.

Knees to Chest Stretch
[Lower Back, Gluteals]
Lie on back w/ knees bent.
Grasp legs just below knees.
Bring knees toward your chest.
Hold for 20-30 seconds.
Now shift to leg-individually.
Leave left leg straight on the ground and grab/pull right knee towards chest.
Now other leg.

Spinal Twist
[Lower Back, Hip Rotators; right side stretch]
Seated, and w/ right leg straight and on the ground.
Bend the left knee and place the left ankle outside of the right knee.
Bring right arm around the left knee.
Slowly turn the trunk and shoulders to the left, looking over the left shoulder.
(I’m feeling a lot of left side stretch here …)