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Essential Hamstring Stretch Guide

This document describes 5 stretching exercises: 1. The hamstring stretch involves sitting on the ground and bending one leg while keeping the back straight to feel a stretch in the hamstring. 2. The adductor stretch has you standing with feet shoulder-width apart and bending one leg to feel a stretch in the inner thigh. 3. The abdominal and lower back exercise involves lying face down and lifting the upper body and alternating arms and legs to work the core. 4. The calf stretch involves standing with one leg in front of the other against a wall and pressing the heel of the back leg into the floor to feel a stretch in the calf. 5. The biceps stretch is done standing with

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169 views1 page

Essential Hamstring Stretch Guide

This document describes 5 stretching exercises: 1. The hamstring stretch involves sitting on the ground and bending one leg while keeping the back straight to feel a stretch in the hamstring. 2. The adductor stretch has you standing with feet shoulder-width apart and bending one leg to feel a stretch in the inner thigh. 3. The abdominal and lower back exercise involves lying face down and lifting the upper body and alternating arms and legs to work the core. 4. The calf stretch involves standing with one leg in front of the other against a wall and pressing the heel of the back leg into the floor to feel a stretch in the calf. 5. The biceps stretch is done standing with

Uploaded by

AndreeaAtanasiu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

Stretching exercises :

Hamstring Stretch
Sit on the ground with both legs straight out in front of you. Bend the left leg and place the sole
of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground.
Bend forward keeping the back straight. You will feel the stretch in the hamstring of the right leg.
Repeat with the other leg.
Adductor Stretch
Stand tall with your feet approximately two shoulder wide apart. Bend the right leg and lower the
body. Keep you back straight and use the arms to balance. You will feel the stretch in the left leg
adductor. Repeat with the left leg
Abdominal and lower back muscles
Lie face down on the ground in a prone position. Lift your body off the ground so that you are
supported only by your forearms and toes. The elbows should be on the ground and should be
almost directly below your shoulders. Your forearms and hands should be resting on the ground,
pointed straight ahead, toes and feet should be shoulder width apart and your head in line with
your spine. Contract your gluteus (bum) muscles gently. Hold for 10 seconds. Lift your right arm
and left leg simultaneously and hold them in position for 10 seconds. Return to starting position.
Lift your left arm and right leg simultaneously and hold them in position for 10 seconds. Return
to the starting position.
Calf Stretch
Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall. Ease
your back leg further away from the wall, keeping it straight and press the heel firmly into the
floor. Keep your hips facing the wall and the rear leg and spine in a straight line. You will feel
the stretch in the calf of the rear leg. Repeat with the other leg.
Biceps Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. Hold your arms out
to the side parallel with the ground and the palms of the hand facing forward. Rotate the hands so
the palms face to the rear. Stretch the arms back as far as possible. You should feel the stretch
across your chest and in the biceps.

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