Stretching Techniques

1
Stretching Techniques
Static/Passive Stretching Ballistic
Stretching Active Stretching PNF Stretching
2
Calf Stretch

• Stretching
• Knee extended
• Knee flexed 15-30 degrees

3
Hip Flexor Stretch

• Position Kneeling
• Forward leg
• Foot in front of knee
• Back leg
• Internally rotate hip
• Greater stretch
• Shoulders over hips
• Abdominal muscles tight

4
Quadriceps Stretch

• Position Standing
• Emphasis
• Knee behind hip
• Foot away from buttocks
• Tight abdominal muscles
• Alternate technique Use hand to hold foot or
  ankle

5
Quadriceps Stretch

• Stretching
• Partner stabilize low back
• Place Hip in flexion by elevating knee
• Flex knee joint

Hurdlers Stretch is dangerous for knee and back
Doesnt stretch quads very well. Does stretch
sartorius
6
Hamstring Stretch

• Keep abdominal muscles tight
• Bring your knee to your chest
• Slowly push out into hands while straightening
  knee (5 seconds)
• Hold straight (5 seconds)
• Slowly reverse motion until your knee is back on
  your chest (5 seconds)

7
Hamstring Stretch
8
Gluteus Maximus Stretch

• Buttocks Stretch
• Single Knee to Chest Stretch
• Double Knee to Chest Stretch
• Motion
• Flexion of hip

9
Gluteus Medius Stretch

• Cross leg position
• Using hand on same side
• Press knee away from you

10
Adductor Stretch

• Butterfly stretch
• Good technique
• Athlete sits up straight
• Hold both ankles with hands
• Use elbows to press knees down
• Bad technique
• Head pulled down towards feet
• Rounded back
• Grabbing feet

11
Piriformis Stretch
12
ITB Stretch
13
Low Back Stretch

• Flexion Stretches
• Double knee to chest
• Cat Back Stretch
• Variation
• Cat/Camel Stretch

14
Low Back Rotational Stretches

• Rotate to side of bent leg
• Right leg bent - rotate right
• Left leg bent - rotate left

15
Press-ups

• Prone position
• Push up trunk until hips are unweighted
• Immediately return to start position
• Do not hang on extended spine with hips off
  ground
• Alternate position is push-up position pushing up
  from hands instead of elbows

16
Neck Stretches

• Scalene Stretch
• Side bend head
• Look into opposite armpit
• Use hand to assist stretch

• Side bend head
• Assist with hand
• Arm at side reaches down behind back

17
Pectoralis Major Stretch
18
Wrist Flexor/Extensor Stretch