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.
