Stretching Exercises from Athrohab – Part 2

Back 1.

  • Squeeze your knees against your palms, tighten the lumbar muscles and try to relax the rest.
  • Hold for 15 – 30 seconds and repeat 2 – 3 times.

Back 2.

  • If you suffer from disc problems make sure that this stretching does not cause pain that radiates into the buttocks or legs!
  • Lie on your stomach with your face down.
  • Place your hands on the floor with fingers forward. Lift upward to straight arms. Let your stomach just hang down.
  • Hold 10–20 seconds and repeat 2–3 times.

Back 3.

  • Bend forward and stretch the lower back. Try to relax.
  • Hold for 10-20 seconds and repeat 2-3 times.

Hip 1.

  • Find a convenient height where you can position your leg.
  • Let the knee, lower leg and foot be in full contact the surface.
  • Relax and bend your upper body slightly forward with your back straight.
  • Hold for 10-20 seconds and repeat 2-3 times.

Hip 2.

  • Find a good position to support the leg. If desired add something soft under the knee joint.
  • Extend the leg and the lower buttocks. The upper body should be bent forward with your back straight.
  • Relax and hold for 10-20 seconds and repeat 2-3 times.

Hip 3.

  • Extend one leg out and bend the opposite leg over.
  • Rotate your upper body down toward the hip side and lift/press the leg lightly against your body.
  • The stretching should be felt on the outside of the hip.
  • The foot can be lifted from the ground slightly for more effect.
  • Hold for 10–20 seconds and repeat 2–3 times.

Hips/Thighs

  • Bend one leg at about a 90-degree angle.
  • Extend the other leg behind the torso and touch the floor with the knee and lower leg. Find a stable position.
  • Move the hip forward, placing more weight on the forward leg.
  • The stretch should be felt on the front of the hip and the thigh.
  • Hold for 10–20 seconds and repeat 2–3 times.

Thigh/Hamstrings

  • Locate a convenient height where you can offload one leg, make sure the foot is pointing forward.
  • The knee joint can be anywhere from fully extended to slightly bent.
  • Bend forward at the hip with a straight back and support with the hands against the lower leg.
  • Hold 10–20 seconds and repeat 2–3 times.

Thighs/Quadriceps

  • Stand upright on one leg. Bend the knee and grasp the foot.
  • Pull the heel backward and slightly upward. Push the hip forward.
  • Hold for 10–20 seconds and repeat 2–3 times.

Calf 1.

  • Place one foot behind the other.
  • Brace your hands against the wall.
  • Lean forward and gently stretch the calf muscles. You can bend the knee slightly to effectively stretch the deeper part of the calf.
  • Hold for 15–30 seconds and repeat 2–3 times.

Calf 2.

  • This exercise will stretch deeper muscle compartments in the calf and the big toe flexor.
  • Sit on the floor with one knee bent.
  • Place the elbow joint on the outside of the knee. Hold the forefoot and externally rotate the ankle and then bend upward.
  • For a more effective stretch, lift the big toe.
  • Hold for 10–20 seconds and repeat 2–3 times.