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3 views

114682

er

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sriboston
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STATIC FLEXIBILITY EXERCISES

1. HANG DOWN
A. Stand with your feet under your hips and knees slightly flexed. Toes
are pointed straight ahead
B. Bend slowly forward at the hips
C. Let the arms and head hang relaxed
D. Stretch should be felt in the hamstrings, calves, and lower back

2. HAMSTRING V-STRETCH
A. Stand with your feet spread wide to the side. This stretch is performed
to the right, left and down the middle
B. Keeping a slightly flexed knee, begin by reaching both hands down for
the right ankle
C. Let the arms and head hang relaxed
D. Repeat to the left ankle
E. Finish by reaching both hands back through the middle of both legs as
far as you can
F. The stretch should be felt in the hamstrings, calves, groin, calves, and
lower back
3. STANDING GROIN
A. Stand upright with your legs set approximately 6 inches outside
shoulder width
B. Turn your right foot 90° sideways to the right, keeping your toes and
heel in line with your body
C. Stay tall and flex your right knee to allow your center of mass to lower
as your hips sink between your legs
D. Stay relaxed and let your arms hand free in front of your body
E. Feel the stretch in your groin, and repeat with the other leg

4. HIP FLEXOR
A. Kneel on the ground with one foot planted out in front of your body at a
distance that will create a 90° angle at your knee
B. Place your hands on your front knee and keep your chest up tall
C. Slowly sink your hips forward and down to the floor
D. Hold the stretch and relax. Repeat with other leg
E. Stretch should be felt in your hip flexors and groin
5. BUTTERFLY STRETCH
A. Sit upright on the floor.
B. Flex your knees and bring the heels and soles of your feet together as
you pull them toward your buttocks
C. Place your elbows on the inside portion of both upper legs
D. Exhale and slowly push your legs to the floor
E. Hold the stretch and relax

6. SPINAL TWIST
A. Sit upright on the floor with your hands behind your hips for support
and your legs extended
B. Flex your left leg, cross your left foot over your right leg and slide your
heel toward your buttocks
C. Reach over your left leg with your right arm and place your right elbow
on the outside of your left knee
D. Exhale and look over your left shoulder while turning your trunk and
pushing back on your knee with your right elbow
E. Hold the stretch and relax. Then repeat in other direction
7. CRADLE
A. Sit upright on the floor with your back straight
B. Flex one leg and slide the heel toward your buttocks
C. Grasp one ankle with one hand and hook the knee with the elbow of
the opposite shoulder
D. Exhale and slowly pull your foot to the opposite shoulder as your bring
your knee to your chest
E. Hold the stretch and relax

8. LAY IT BACK
A. Lie on the floor with your body extended
B. Flex one leg and slide your heel toward your buttocks
C. Grasp the ankle with one hand and the knee with the opposite hand
D. Exhale and slowly pull your foot to the opposite shoulder and knee to
your chest
E. As you pull, lie back slowly to the floor
F. Hold the stretch and relax
9. EXTEND AND PULL
A. Lie flat on your back with your legs flat on the ground
B. Inhale and extend one leg upward
C. Grasp underneath the leg an inch or two below the knee joint
D. Keeping a slightly flexed knee and your hips square on the ground,
exhale and slowly pull the leg toward your face
E. Your hips should stay on the ground and your opposite leg should
remain flat on the ground with your foot facing straight up in the air
F. Hold the stretch and relax

10. ROLL AND PULL


A. Lie on your side
B. Flex one knee
C. Swing your arm back to grasp your ankle and pull your heel toward
your buttocks without over compressing your knee
D. As your pull, work your knee back away from your mid-section. Be
careful not to lift the knee, pull straight back
E. Hold the stretch and relax
11. HAMSTRING/CALF STRETCH
A. Split your legs front and back with your front leg straight and you back
leg bent.
B. Bend slowly forward at your hips and grab your front foot with both
hands.
C. Stay relaxed and make sure your back heel stays on the ground.
D. You should feel the stretch in your calf and hamstring
E. As flexibility increases, increases the split in your legs

12. SAIGON SQUAT


A. Assume the squat position with your feet placed slightly wider than
shoulder width apart
B. Slowly squat down and place your elbows on the inside portions of
your upper legs
C. Exhale and slowly push your legs outward with your elbows
Remember to keep your feet flat on the floor to reduce strain on your
knees
D. Keep your chest up and head level
E. Hold the stretch and relax

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