Stretches

Supine Hamstring Stretch #1

 

Supine Hamstring Stretch

Equipment needed:
-Yoga Mat or similar. Something you can lie comfortably on
-Hand Towel/strap

Target body part: Calves, shins, and thighs

Step 1:
Lie on your back on the floor/mat in a comfortable position.

Step 2:
Lift one of your feet straight up, and loop your towel/strap on the bottom of your foot. Keep the other leg straight on the floor. Try to straighten the leg while pulling down the towel towards your chest as best as best you can without lifting your hips off of the floor. Contract your abdominal muscle to stabilize the spine.

Step 3:
Hold this position for 5 seconds, gently exhale. Pull the toes downward with the towel while pushing the heel towards the ceiling. You should feel a stretch along the back of the knee and thigh.

Step 4:
After 5 seconds, release the stretch and go back to the starting position. Repeat steps 1 through 3 with the other leg. This is one repetition.

Step 5:
Repeat for 20 repetitions. Maintain slow breathing and form throughout the exercise.
After rest, do another set of 20 repetitions.

IT Band Stretch#2

 

 

IT Band Supine Hip Rotation

Equipment needed: Yoga mat/similar mattress

Target body part: Iliotibial Band 

Step 1:

Lie flat on your back, with your knees bent and your feet flat on the ground.

Step 2:

Lift your left leg up and lay it over your right knee.

Step 3:

Now use your left leg to gently pull down on your right leg until you feel pressure.

Step 4:

Hold, Breath and Release. Repeat.

Advanced Piriformis Stretch#3

 

 

Advanced Piriformis Stretch

Equipment needed: yoga mat/similar mattress. Optianal – Piri-Stretcher
Target body part: Piriformis muscle

Step 1:
Lay down comfortably on the floor/mattress, bend your knee and put your feet on the floor. This is the starting position.

Step 2:
Cross over one leg to the opposite side with the side of the feet resting on the other knee. Grab the back of the thigh of the resting leg with both hands.

Step 3:

Pull the thigh off the floor, pulling  the other leg as close as you can to your chest without lifting your back off the floor. You should feel the stretch right around your glutes on your buttocks. Maintain the position and keep your head and back on the floor.

Step 4:
Hold the stretch atleast 60 seconds. Pulling it tighter as you go. Gently inhale and exhale. Maintain your breath and form. Repeat steps 1 through 4 with the other leg.

*Remember, if one leg feels tighter than the other, focus and spend more time stretching the tighter leg.

Laying Hip Stretch#4

 

 

Laying hip Stretch

Equipment needed: Yoga mat or something similar 

Target body part: Iliopsoas (HIP)

Step 1:

Lay flat on your back

Step 2:

Bend your right leg, and then put both hands behind the back of your right thigh, near your knee.

Step 3:

Pull your thigh in toward your chest

Step 4:

Hold your thigh in place for 10 to 30 seconds.

Step 5:

Slowly straighten your right leg, and then bend your left leg.

Step 6:

Repeat the stretch 2 to 3 times, working toward the stretch for a longer period of time.