STRETCHING

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STRETCHING
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Benefits of Stretching

• Reduce muscle tension and make the body feel more
  relaxed.
• Help coordination by allowing for easier
  movements.
• Increase range of motion.
• Prevent INJURIES such as muscle strains (A
  strong, pre-stretched muscle resists stress
  better than a strong, un-stretched muscle)
• Make strenuous activities like running, sudden
  changes in speed and direction easier because it
  prepares you for the game.
• Develop body awareness.
• Help loosen the minds control of the body so
  that the body moves for its own sake rather
  than for competition or ego.
• Promote CIRCULATION.
• It feels GOOD.

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Lying Glute Stretch

• Instructions
• Lie on floor or mat. Bend knees with feet on
  floor. Cross lower leg over thigh of other leg.
  Grasp back of thigh of lower leg with both hands.
  
• Pull leg toward torso. Hold stretch for 20
  seconds. Repeat with opposite leg.
• Muscles
• Target
• Gluteus Maximus

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Lying Single Leg Hamstring
Instructions Lie on back and lift knee up. Grasp
behind thigh near knee with both hands. Pull knee
close to chest. Extend knee. Hold stretch for
20 seconds. Repeat with opposite leg.
Muscles Target Hamstrings
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Straight Leg Calf
Instructions Place both hands on wall with arms
extended. Lean against wall with one leg bent
forward and the other leg extended back with knee
straight and foot positioned directly forward.
Push rear heal to floor and move hips slightly
forward. Hold stretch for 20 seconds. Repeat
with opposite leg. Muscles Target Gastrocnemius
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Kneeling Calf
Instructions Kneel on lower leg. Place the foot
of the opposite leg flat on the floor. Lean
forward so the knee travels beyond the toes.
Hold stretch for 20 seconds. Repeat with
opposite leg. Keep foot flat on floor
Muscles Target Soleus
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Standing Quadriceps
Instructions Stand and touch wall or stationary
object for balance. Grasp top ankle or forefoot
behind. Pull ankle or forefoot to rear end.
Straighten hip by moving knee backward. Hold
stretch for 20 seconds. Repeat with opposite
side During stretch, do not allow knee to flare
outward to the side.
Muscles Target Rectus Femoris Other Quadriceps
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Side Lunge
Instructions Stand with feet far apart, toes
pointed 45 outward. Lunge toward one side.
Allow foot of straight leg to point upward with
heel on floor. Hold stretch for 20 seconds.
Repeat on opposite leg. Keep back straight
during stretch. Muscles Target Adductors, Hip
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Lunge
Instructions Lunge forward with knee on padded
mat. Position foot beyond forward knee. Place
hands on knee. Straighten hip of rear leg by
pushing hips forward. Hold stretch for 20
seconds. Repeat with opposite side. Position
foot further beyond knee if stretch is felt in
the Adductor Magnus of forward thigh.
Muscles Target Iliopsoas
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Rear Deltoid
Instructions Position arm across neck. Place
opposite hand on elbow. Push elbow toward
neck. Hold stretch for 20 seconds. Repeat with
opposite arm. Muscles Target Deltoid, Posterior

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Doorway Front Deltoid
Instructions Stand at end of wall or in doorway
facing perpendicular to wall. Position palm on
surface of wall slightly lower than shoulder.
Bend elbow slightly. Turn body away from
positioned arm. Hold stretch for 20 seconds.
Repeat with opposite arm Muscles Target Delto
id, Anterior
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Neck
Instructions Turn head over shoulder to one
side. Hold stretch for 20 seconds. Repeat to
other side. Muscles Target Sternocleidomastoid

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Neck Extensors
Instructions Bow head forward with jaw shut.
Depress chin into top of sternum. Slightly turn
head to one side. Hold stretch for 20 seconds.
Repeat to other side. Muscles Target Neck
Extensors
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Overhead Lat
Instructions Put one arm overhead. Position
forearm as close as possible to upper arm. Grasp
elbow overhead with other hand. Pull elbow
toward head and back. Hold stretch for 20
seconds. Repeat with opposite arm.
Muscles Target Latissimus Dorsi