A word on stretches…
A stretch is designed to lengthen muscle tissue to allow for greater range of motion. In order to do this, the holds for a stretch need to be a minimum of 2 minutes. Holding for only 20-30 seconds will not get the job done.
Kneeling quad stretch
To get in position for this stretch, back your feet up against a wall, a box, or against the cushion of your couch. If using a hard floor, put down a cushion for your knee. Place one knee at the base of whatever object you are using and the floor and bring the other leg up in front with a vertical shin. On the leg that is back try to squeeze the glute and abdominals to ensure you are stretching the hip flexor and not just arching your back to be upright. If it is too intense of a stretch to be fully upright you may keep your trunk leaned over using 1 hand for support and focus on squeezing the glute until you are more comfortable with the stretch.
Suggested program: Hold for a 2 minute stretch, complete 1 time per day on each side
Seated Piriformis stretch
Sit in a chair with the leg you are going to stretch crossed over the other leg. Sit up straight and lean forward from your hip joint, not your low back until you feel a stretch in the back of the hip that is crossed over the other leg. After the stretch is done, return to the starting position.
Suggested program: Hold for a 2 minute stretch, complete 1 time per day on each side
Wall calf stretch
Begin standing facing a wall, place the front of the foot against the wall with the toes going up the wall and the heel on the ground. Place the other foot 1-2 feet back from the wall. With your hands supported on the wall lean forward keeping the knee straight until you feel a comfortable stretch. Repeat on the other side.
Suggested program: Hold this position for 2 minutes on each side. Perform 1 time per day.
