|
|
|
Groin Stretch
With feet together, hold onto your toes. Gradually pull yourself forward, stretching from the hips (not the head or neck). This will also stretch your lower back.
|
Seated Hamstring Stretch
With one leg extended, bring the other foot toward the knee of your first leg. Keep the knee of the extended leg flat to the ground (don't bend it), and stretch forward toward your foot. I find this to be the most effective seated hamstring stretch for me since I have more flexibility in one leg than the other (as most people do0. Don't worry about touching your toes, just stretch as far as you can. You can also use a belt (looped around your foot) to increase the stretch if you can't touch your toes. Repeat on both sides.
|
|
|
|
Groin Stretch
With legs apart, stretch forward until you feel tension in your groin area. Hold onto the edge of a rug, a table, or the sofa to assist in stretching further. Maintain a neutral spine and don't stretch further than you can comfortably do (especially to protect your back). A partner can assist you by pressing forward on your back.
|
Prone Hamstring Stretch
Lying on your back with one leg extended, bring the other knee toward your chest. Make sure to hold behind your thigh, not behind your knee joint. Repeat on both sides.
|
|
|
|
Assisted Prone Hamstring Stretch
To fully stretch the hamstring, it's important to keep the knee fully extended. If you can't do this and hold your foot, use a belt, towel, or bandana to assist you. Repeat on both sides.
|
Gluteal Stretch
Begin by sitting in a stradle position (one leg forward, one leg back). Increase the stretch by extending your front leg forward. Leaning into the stretch will also increase the stretch. Repeat on both sides.
|
|
|
|
Lying Quad Stretch
Lying on your side, balance yourself with the lower arm and leg. Hold the upper leg behind your hip and pull toward your butt. Please note that you shouldn't pull from either the knee or the ankle. Repeat on both sides.
|
Kneeling Quad Stretch
Lunge forward with one foot, being certain to keep your knee square above your foot. Extend your other knee back to stretch that quad. The further back you extend, the deeper the stretch. Repeat on both sides.
|
|
|
|
Standing Quad Stretch
Stand with your hand on a tree, wall, or other solid object (unless you have good balance). Grasp one foot behind you and press into your butt. Be very careful not to put your knee in a twisting position. Move your knee behind your hip to increase the stretch. Repeat on both sides.
|
Bench Assisted Quad Stretch
Place one foot on a stationary surface, approximately knee height (or higher). Lunge forward with one foot, being certain to keep your knee square above your foot. Extend this foot forward to stretch the other quad. The further forward you place your stationary foot, the more itense the stretch. Repeat on both sides.
|
|
|
|
IT Band Stretch
There are many, many variations of this stretch. The one you choose will depend on how flexible your IT Band is. Mine is pretty darn flexible, so I find this to be the only stretch to really give me any results. With one leg firmly planted on the ground, stretch to the opposite side. You should feel the stretch from your hip to your knee.
|
Standing Hamstring Stretch
Stand with one foot on a bench (at least knee height). Extend that leg to stretch your hamstring. As in the above hamstring stretches, don't worry about touching your toes. Keep your knee fully extended (not bent) and stretch as far forward as you can. Repeat on both sides.
|
|
|
|
Standing Calf Stretch
Stand facing a wall with your hands placed firmly in front of you. Extend one leg back, dropping your heel flat to the ground, and placing all your weight on that leg. Lean into the wall to increase the intensity of the stretch. You can also do this stretch with your knee bent to stretch the internal calf muscle (soleus) in addition to the external calf muscle (gastrocnemeus).
|
Standing Heel Drop Stretch
Don't try this in your cycling shoes!!! Stand on a stair, curb, or other slightly elevated surface. With the balls of your feet on the step, drop your heels as far as they can go. Ooh, doesn't that feel good?
|
