Fitness Stretching
51. Recumbent Knee Ankle Shoulder and Back Stretch
Knee and Thigh Stretches: Using a towel to bend the toes shifts the stretch to other muscles.
Method:
Lie flat on your back in a doorway with the hips placed in front of the doorframe. Raise the right leg and rest it on the doorframe. Keep the right knee straight and the left leg flat on the floor. Place a towel, cloth, or band over and around the toes and grasp both ends firmly with the hands. Keeping the right leg straight, place the hands on the doorframe and slowly move the buttocks through the doorframe until you feel a stretch in the back of the leg. Once you feel the stretch in the back of the leg, use the towel to pull the toes and foot down toward the head.
Affected Body Part:
Most-stretched muscles: Right gluteus maximus, right semitendinosus, right semimembranosus, right biceps femoris, erector spinae, lower latissimus dorsi, right gastrocnemius, right soleus, right popliteus, right plantaris, right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis.
Lesser-stretched muscles: Left sartorius, left rectus femoris, lower trapezius, posterior deltoid, teres major, teres minor, infraspinatus, triceps brachii.
Method:
Lie flat on your back in a doorway with the hips placed in front of the doorframe. Raise the right leg and rest it on the doorframe. Keep the right knee straight and the left leg flat on the floor. Place a towel, cloth, or band over and around the toes and grasp both ends firmly with the hands. Keeping the right leg straight, place the hands on the doorframe and slowly move the buttocks through the doorframe until you feel a stretch in the back of the leg. Once you feel the stretch in the back of the leg, use the towel to pull the toes and foot down toward the head.
Affected Body Part:
Most-stretched muscles: Right gluteus maximus, right semitendinosus, right semimembranosus, right biceps femoris, erector spinae, lower latissimus dorsi, right gastrocnemius, right soleus, right popliteus, right plantaris, right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis.
Lesser-stretched muscles: Left sartorius, left rectus femoris, lower trapezius, posterior deltoid, teres major, teres minor, infraspinatus, triceps brachii.
52. Seated Knee Flexor and Hip Adductor Stretch
Knee and Thigh Stretches:
Method:
Sit comfortably on the floor with legs extended in a V position (feet far apart from each other). Place the hands on the floor next to the thighs. Keep both knees straight and as flat against the floor as possible. Reach the hands out toward the center or slide the hands forward along the legs and bend the trunk over between the knees.
Affected Body Part:
Most-stretched muscles: Semitendinosus, semimembranosus, gracilis, adductor magnus and longus, gluteus maximus, lower erector spinae, lower latissimus dorsi, medial side of soleus, medial head of gastrocnemius.
Lesser-stretched muscles: Lateral soleus, lateral head of gastrocnemius, plantaris, biceps femoris.
To maximize the stretch, do not bend the knees, tilt the pelvis forward, or curve the back. Also, bend the trunk forward as a single unit, keeping it centered between the two legs.
Method:
Sit comfortably on the floor with legs extended in a V position (feet far apart from each other). Place the hands on the floor next to the thighs. Keep both knees straight and as flat against the floor as possible. Reach the hands out toward the center or slide the hands forward along the legs and bend the trunk over between the knees.
Affected Body Part:
Most-stretched muscles: Semitendinosus, semimembranosus, gracilis, adductor magnus and longus, gluteus maximus, lower erector spinae, lower latissimus dorsi, medial side of soleus, medial head of gastrocnemius.
Lesser-stretched muscles: Lateral soleus, lateral head of gastrocnemius, plantaris, biceps femoris.
To maximize the stretch, do not bend the knees, tilt the pelvis forward, or curve the back. Also, bend the trunk forward as a single unit, keeping it centered between the two legs.
53. Seated Knee Hip Ankle Shoulder and Back Stretch
Knee and Thigh Stretches: Changing the hand position to grasp the toes shifts the stretch to other muscles.
Method:
Sit comfortably on the floor with legs extended in a V position (feet far apart from each other). Keep both knees straight and as flat against the floor as possible. Slide the hands forward along the legs and bend the trunk over between the knees. At the same time, grasp the toes of both feet and pull them toward the body.
Affected Body Part:
Most-stretched muscles: Semitendinosus, semimembranosus, gracilis, adductor magnus, adductor longus, gluteus maximus, lower erector spinae, lower latissimus dorsi, soleus, gastrocnemius, popliteus, plantaris, flexor digitorum longus, flexor hallucis longus, posterior tibialis.
Lesser-stretched muscles: Biceps femoris, posterior deltoid, triceps brachii, teres major, teres minor, infraspinatus, lower trapezius.
Method:
Sit comfortably on the floor with legs extended in a V position (feet far apart from each other). Keep both knees straight and as flat against the floor as possible. Slide the hands forward along the legs and bend the trunk over between the knees. At the same time, grasp the toes of both feet and pull them toward the body.
Affected Body Part:
Most-stretched muscles: Semitendinosus, semimembranosus, gracilis, adductor magnus, adductor longus, gluteus maximus, lower erector spinae, lower latissimus dorsi, soleus, gastrocnemius, popliteus, plantaris, flexor digitorum longus, flexor hallucis longus, posterior tibialis.
Lesser-stretched muscles: Biceps femoris, posterior deltoid, triceps brachii, teres major, teres minor, infraspinatus, lower trapezius.
54. Standing Knee Flexor and Hip Adductor Stretch
Knee and Thigh Stretches:
Method:
Stand with the right side of the body near a table, bench, or object at the approximate height of the hips. While balancing the weight on the left leg, raise the right leg and position it on the table, bench, or object. Keeping the knees straight, bend the trunk over between the knees as far as possible. As you bend the trunk, reach between the knees and place the hands behind the thighs.
Affected Body Part:
Most-stretched muscles: Gluteus maximus, semitendinosus, semimembranosus, gracilis, adductor magnus, adductor brevis, adductor longus, sartorius, erector spinae, latissimus dorsi.
Lesser-stretched muscles: Posterior deltoids, triceps brachii, lower trapezius, teres minor, teres major, infraspinatus.
Keep the knees straight, bend the trunk forward from the hip joint, and keep the trunk as a straight unit (no back curve). By increasing the height of the table, bench, or other object 1 to 2 feet (30 to 61 cm) above the hips, you will have additional benefits to the noted muscle groups.
Method:
Stand with the right side of the body near a table, bench, or object at the approximate height of the hips. While balancing the weight on the left leg, raise the right leg and position it on the table, bench, or object. Keeping the knees straight, bend the trunk over between the knees as far as possible. As you bend the trunk, reach between the knees and place the hands behind the thighs.
Affected Body Part:
Most-stretched muscles: Gluteus maximus, semitendinosus, semimembranosus, gracilis, adductor magnus, adductor brevis, adductor longus, sartorius, erector spinae, latissimus dorsi.
Lesser-stretched muscles: Posterior deltoids, triceps brachii, lower trapezius, teres minor, teres major, infraspinatus.
Keep the knees straight, bend the trunk forward from the hip joint, and keep the trunk as a straight unit (no back curve). By increasing the height of the table, bench, or other object 1 to 2 feet (30 to 61 cm) above the hips, you will have additional benefits to the noted muscle groups.
55. One Leg Kneeling Knee Extensor Stretch
Knee and Thigh Stretches:
Method:
Step forward with the left leg and bend the knee at about a 90-degree angle. Keep the left knee positioned above the left ankle. Extend the right leg behind the torso and touch the floor with the right knee; the lower leg lies on the floor. Hold on to an object or place the hands on the left knee to maintain balance. Move the hips forward, pushing the left knee in front of the left ankle and dorsiflexing that ankle.
Affected Body Part:
Most-stretched muscles: Right vastus medialis, right vastus intermedius, right vastus lateralis, middle and upper right sartorius, right rectus femoris, right psoas major, right iliacus, right tensor fascia lata.
Lesser-stretched muscles: Right pectineus, anterior part of right gluteus medius.
Move slowly to the stretched position and keep the left knee pointing forward. Do not let the left knee point to either side or let the right knee move along the floor. While the hips are placed in the forward direction, arching the back can increase the stretch on the muscles.
Method:
Step forward with the left leg and bend the knee at about a 90-degree angle. Keep the left knee positioned above the left ankle. Extend the right leg behind the torso and touch the floor with the right knee; the lower leg lies on the floor. Hold on to an object or place the hands on the left knee to maintain balance. Move the hips forward, pushing the left knee in front of the left ankle and dorsiflexing that ankle.
Affected Body Part:
Most-stretched muscles: Right vastus medialis, right vastus intermedius, right vastus lateralis, middle and upper right sartorius, right rectus femoris, right psoas major, right iliacus, right tensor fascia lata.
Lesser-stretched muscles: Right pectineus, anterior part of right gluteus medius.
Move slowly to the stretched position and keep the left knee pointing forward. Do not let the left knee point to either side or let the right knee move along the floor. While the hips are placed in the forward direction, arching the back can increase the stretch on the muscles.
56. One Leg Standing Hip Flexor and Knee Extensor Stretch
Knee and Thigh Stretches:
Method:
Stand upright with weight balanced on the left leg. Keep the left foot pointing straight forward and the knee almost straight. To help maintain balance, brace the left hand on a wall. Bend the right knee; grasp the right foot or ankle tightly and pull the right heel backward and slightly upward to within 4 to 6 inches (10 to 15 cm) of the buttocks. At the same time, push the hips forward.
Affected Body Part:
Most-stretched muscles: Right vastus medialis, right vastus intermedius, right vastus lateralis, middle and upper right sartorius, right rectus femoris, right psoas major, right iliacus, right tensor fascia lata.
Lesser-stretched muscles: Right pectineus, anterior part of right gluteus medius.
When doing this stretch, be extra careful not to strain the knee structure by overflexing the knee. Pull the ankle slowly in a more backward than upward direction, making sure that the hips also move forward. In other words, concentrate more on doing hip extension than on doing knee flexion. To place most of the stretch emphasis on the medial muscles (vastus medialis and pectineus), rotate the upper body away from the medial muscles (rotate the right side clockwise) when bending backward. To place most of the stretch emphasis on the lateral muscles (vastus lateralis and tensor fascia latae), rotate the upper body away from the lateral muscles (rotate the right side counterclockwise) when bending backward.
Method:
Stand upright with weight balanced on the left leg. Keep the left foot pointing straight forward and the knee almost straight. To help maintain balance, brace the left hand on a wall. Bend the right knee; grasp the right foot or ankle tightly and pull the right heel backward and slightly upward to within 4 to 6 inches (10 to 15 cm) of the buttocks. At the same time, push the hips forward.
Affected Body Part:
Most-stretched muscles: Right vastus medialis, right vastus intermedius, right vastus lateralis, middle and upper right sartorius, right rectus femoris, right psoas major, right iliacus, right tensor fascia lata.
Lesser-stretched muscles: Right pectineus, anterior part of right gluteus medius.
When doing this stretch, be extra careful not to strain the knee structure by overflexing the knee. Pull the ankle slowly in a more backward than upward direction, making sure that the hips also move forward. In other words, concentrate more on doing hip extension than on doing knee flexion. To place most of the stretch emphasis on the medial muscles (vastus medialis and pectineus), rotate the upper body away from the medial muscles (rotate the right side clockwise) when bending backward. To place most of the stretch emphasis on the lateral muscles (vastus lateralis and tensor fascia latae), rotate the upper body away from the lateral muscles (rotate the right side counterclockwise) when bending backward.
57. Supported One Leg Standing Hip Flexor and Knee Extensor Stretch
Knee and Thigh Stretches: "You can also do this stretch by bracing the right foot on a table or beam. Because of the increased possibility of hyperflexing the knee, this is a more advanced stretch; you should do this stretch only if you have very flexible muscles."
Method:
Stand with the back toward a padded table, bed, or soft platform that is below the height of the hips. Balance the weight on the left leg and bend the knee slightly. Bend the right knee and prop the right ankle on the rear support surface. Place both hands on the rear support surface 6 to 12 inches (15 to 30 cm) behind the buttocks. Move the torso backward slowly so that the heel of the right foot touches the buttocks. Make sure that the ankle and knee are comfortable. Push the hips forward and simultaneously arch the back by bending the shoulders toward the buttocks.
Affected Body Part:
Most-stretched muscles: Right vastus medialis, right vastus intermedius, right vastus lateralis, middle and upper right sartorius, right rectus femoris, right psoas major, right iliacus, right tensor fascia lata.
Lesser-stretched muscles: Right pectineus, anterior part of right gluteus medius.
Method:
Stand with the back toward a padded table, bed, or soft platform that is below the height of the hips. Balance the weight on the left leg and bend the knee slightly. Bend the right knee and prop the right ankle on the rear support surface. Place both hands on the rear support surface 6 to 12 inches (15 to 30 cm) behind the buttocks. Move the torso backward slowly so that the heel of the right foot touches the buttocks. Make sure that the ankle and knee are comfortable. Push the hips forward and simultaneously arch the back by bending the shoulders toward the buttocks.
Affected Body Part:
Most-stretched muscles: Right vastus medialis, right vastus intermedius, right vastus lateralis, middle and upper right sartorius, right rectus femoris, right psoas major, right iliacus, right tensor fascia lata.
Lesser-stretched muscles: Right pectineus, anterior part of right gluteus medius.
58. Lying Hip Flexor and Knee Extensor Stretch
Knee and Thigh Stretches:
Method:
Lie on the right side of the body. Bend the left knee and bring the left heel to within 4 to 6 inches (10 to 15 cm) of the buttocks. Grasp the left ankle tightly and pull the leg backward close to your buttocks. However, do not bring the heel of the left ankle all the way to the buttocks. Push the hip forward at the same time.
Affected Body Part:
Most-stretched muscles: Left vastus intermedius, left rectus femoris, left psoas major, middle and upper left sartorius.
Lesser-stretched muscles: Left vastus medialis, left vastus lateralis, left tensor fascia lata, left pectineus, left iliacus, anterior part of left gluteus medius, left anterior tibialis, left extensor digitorum longus, left extensor hallucis longus.
When doing this stretch, be extra careful not to strain the knee structure by overflexing the knee. Pull the ankle slowly in a more backward direction than upward direction, making sure that the hips are also moved forward. In other words, concentrate more on doing hip extension than on doing knee flexion.
Method:
Lie on the right side of the body. Bend the left knee and bring the left heel to within 4 to 6 inches (10 to 15 cm) of the buttocks. Grasp the left ankle tightly and pull the leg backward close to your buttocks. However, do not bring the heel of the left ankle all the way to the buttocks. Push the hip forward at the same time.
Affected Body Part:
Most-stretched muscles: Left vastus intermedius, left rectus femoris, left psoas major, middle and upper left sartorius.
Lesser-stretched muscles: Left vastus medialis, left vastus lateralis, left tensor fascia lata, left pectineus, left iliacus, anterior part of left gluteus medius, left anterior tibialis, left extensor digitorum longus, left extensor hallucis longus.
When doing this stretch, be extra careful not to strain the knee structure by overflexing the knee. Pull the ankle slowly in a more backward direction than upward direction, making sure that the hips are also moved forward. In other words, concentrate more on doing hip extension than on doing knee flexion.
59. Seated Toe Extensor Stretch
Foot and Calf Stretches:
Method:
While sitting on a chair with the left foot on the floor, raise the right ankle and place it on top of the left knee. While bracing the right ankle with the right hand, place the fingers of the left hand on the tops of the right toes. Pull the tips of the toes toward the sole of the foot.
Affected Body Part:
Most-stretched muscles: Right extensor digitorum longus, right extensor digitorum brevis, right extensor hallucis longus, right extensor hallucis brevis, right anterior tibialis.
Lesser-stretched muscles: Right peroneus tertius, right dorsal interosseous, right lumbricales.
Hold the ankle firmly in order to keep it and the foot stable. You will feel the stretch on the top of the foot area (dorsal side). If grasping and pulling on the tips of the toes cause too much pain, apply the pressure at the ball of the foot.
Method:
While sitting on a chair with the left foot on the floor, raise the right ankle and place it on top of the left knee. While bracing the right ankle with the right hand, place the fingers of the left hand on the tops of the right toes. Pull the tips of the toes toward the sole of the foot.
Affected Body Part:
Most-stretched muscles: Right extensor digitorum longus, right extensor digitorum brevis, right extensor hallucis longus, right extensor hallucis brevis, right anterior tibialis.
Lesser-stretched muscles: Right peroneus tertius, right dorsal interosseous, right lumbricales.
Hold the ankle firmly in order to keep it and the foot stable. You will feel the stretch on the top of the foot area (dorsal side). If grasping and pulling on the tips of the toes cause too much pain, apply the pressure at the ball of the foot.
60. Seated Toe Extensor and Foot Everter Stretch
Foot and Calf Stretches:
Method:
While sitting on a chair with the left foot on the floor, raise the right ankle and place it on top of the left knee. While bracing the right ankle with the right hand, place the thumb of the left hand along the ball of the right foot and place the fingers of the left hand across the top of the foot with the fingers perpendicular to the toes. Use the left hand to pull (or twist) the sole of the foot upward. At the same time, bend the toes toward the sole of the foot. ? feet
Affected Body Part:
Most-stretched muscles: Right extensor digitorum longus, right extensor digitorum brevis, right extensor hallucis longus, right extensor hallucis brevis, right dorsal interosseous, right abductor digiti minimi brevis, right adductor hallucis, right peroneus longus, right peroneus brevis, right peroneus tertius.
Lesser-stretched muscle: Right anterior tibialis.
Make sure to stabilize the foot and ankle with a firm hold. Grasping the ends of the toes and pulling them upward (while keeping the toes in the flexed position) can produce a more effective stretch. You will feel the stretch on the lateral side of the foot (little toe side) and ankle area—abductor digiti minimi, extensor digitorum brevis, and extensor hallucis brevis muscles.
Method:
While sitting on a chair with the left foot on the floor, raise the right ankle and place it on top of the left knee. While bracing the right ankle with the right hand, place the thumb of the left hand along the ball of the right foot and place the fingers of the left hand across the top of the foot with the fingers perpendicular to the toes. Use the left hand to pull (or twist) the sole of the foot upward. At the same time, bend the toes toward the sole of the foot. ? feet
Affected Body Part:
Most-stretched muscles: Right extensor digitorum longus, right extensor digitorum brevis, right extensor hallucis longus, right extensor hallucis brevis, right dorsal interosseous, right abductor digiti minimi brevis, right adductor hallucis, right peroneus longus, right peroneus brevis, right peroneus tertius.
Lesser-stretched muscle: Right anterior tibialis.
Make sure to stabilize the foot and ankle with a firm hold. Grasping the ends of the toes and pulling them upward (while keeping the toes in the flexed position) can produce a more effective stretch. You will feel the stretch on the lateral side of the foot (little toe side) and ankle area—abductor digiti minimi, extensor digitorum brevis, and extensor hallucis brevis muscles.
