Fitness Stretching

1. Neck Stretches: Method:Sit or stand upright. Interlock hands on the back of the head near the crown. Lightly pull the head straight down and try to touch the chin to the chest.Affected Body Part:Most-stretched muscle: Upper trapezius. Lesser-stretched muscles: Longissimus capitis, semispinalis capitis, splenius capitis, scalene.You can do this stretch either while sitting or while standing. A greater stretch is applied when seated. Standing reduc .....

Neck Extensor and Rotation Stretch

2. Neck Stretches: "When the neck extensors become flexible, progress from stretching the right and left sides simultaneously to stretching the opposite sides individually."Method:Sit or stand upright. Place the right hand on the back of the head near the crown. Pull the head down toward the right and try to touch the chin as close as possible to the right shoulder.Affected Body Part:Most-stretched muscles: Left upper trapezius, left sternocleidomas .....

Neck Flexor Stretch

3. Neck Stretches: Method:Sit or stand upright. Interlock hands and place the palms on the forehead. Pull the head back so that the nose points straight up to the ceiling.Affected Body Part:Most-stretched muscle: Sternocleidomastoid. Lesser-stretched muscles: Longissimus capitis, semispinalis capitis, splenius capitis, scalene.You can do this stretch either while sitting or while standing. A greater stretch is applied when seated. Standing reduces t .....

Neck Flexor and Rotation Stretch

4. Neck Stretches: "When the neck flexors become flexible, progress from stretching the right and left sides simultaneously to stretching the opposite sides individually."Method:Stand or sit upright. Place right hand on the forehead. Pull the head back and toward the right so that the head points toward the shoulder. Keep the head straight; do not lay the head down to either side.Affected Body Part:Most-stretched muscle: Left sternocleidomastoid. Le .....

Shoulder Flexor Stretch

5. Shoulder, Back, and Chest Stretches: Method:Stand upright while facing a doorway or corner. Place feet shoulder-width apart with one foot slightly in front of the other. With straight arms, raise your arms to shoulder level and place the palms on the walls or doorframe with the thumbs on top. Lean the entire body forward.Affected Body Part:Most-stretched muscles: Pectoralis major, anterior deltoid, coracobrachialis, biceps brachii. Lesser-stretch .....

Shoulder Flexor and Depressor Stretch

6. Shoulder, Back, and Chest Stretches: Elevating the arms will stretch more muscles.Method:Stand upright while facing a doorway or corner. Place feet shoulder-width apart with one foot slightly in front of the other. With straight arms, raise arms high above the head, and place the palms on the walls or doorframe. Lean the entire body forward.Affected Body Part:Most-stretched muscles: Pectoralis major, anterior deltoid, coracobrachialis, biceps bra .....

Shoulder Extensor Adductor and Retractor Stretch

7. Shoulder, Back, and Chest Stretches: Method:Stand upright inside a doorway while facing a doorjamb with the doorjamb in line with the right shoulder. Place feet shoulder-width apart with the toes pointing straight forward. Bring the left arm across the body toward the right shoulder. Pointing the thumb down, grab hold of the doorjamb at shoulder level. Rotate the trunk inward until you feel a stretch in the posterior left shoulder.Affected Body P .....

Shoulder Adductor Protractor and Elevator Stretch

8. Shoulder, Back, and Chest Stretches: Method:Stand upright with the feet shoulder-width apart. Bring the left arm across the front of the body, with the left hand near the right hip. With the right hand, grab hold of the left elbow. With the right hand, try to pull the left elbow down and around the right side of the body.Affected Body Part:Most-stretched muscles: Left posterior deltoid, left latissimus dorsi, left triceps brachii, left lower midd .....

Shoulder Adductor Elevator and Protractor Stretch

9. Shoulder, Back, and Chest Stretches: Bringing the arm above the shoulder changes the emphasis of the stretch to the elevators and protractors.Method:Stand upright with the feet shoulder-width apart. Raise the left hand high above the head, and bring the left arm up against the left side of the head. With the right hand, grab hold of the left elbow. With the right hand, try to pull the left elbow behind the head, past the left ear.Affected Body Pa .....

One Arm Shoulder Flexor Stretch

10. Shoulder, Back, and Chest Stretches: Method:Stand (or sit on a backless chair) upright with the left arm behind the back and the elbow bent at about 90 degrees. Place feet shoulder-width apart with the toes pointing forward. Grasp the left elbow with the right hand. Pull the left arm across the back and up toward the right shoulder.Affected Body Part:Most-stretched muscles: Left pectoralis major, left anterior deltoid, and middle deltoid. Lesser- .....

Shoulder Adductor and Extensor Stretch

11. Shoulder, Back, and Chest Stretches: Method:Stand in a squatting position while facing a doorway with the right shoulder lined up with the left side of the doorjamb. Stick the right arm through the doorway. Grab the inside of the doorjamb at shoulder level with the right hand. While keeping the right arm straight and the feet firmly planted, lower the buttocks toward the floor.Affected Body Part:Most-stretched muscles: Right posterior deltoid, ri .....

Shoulder Adductor and Extensor Stretch Variation

12. Shoulder, Back, and Chest Stretches: Changing the hand position on the doorjamb changes the muscles that you stretch.Method:Stand in a squatting position while facing a doorway; line up the right shoulder with the left side of the doorjamb. Stick the right arm through the doorway. With the right hand, grab the inside of the doorjamb above head level. While keeping the right arm straight and the feet firmly planted, lower the buttocks toward the f .....

Seated Shoulder Flexor Depressor Retractor Stretch

13. Shoulder, Back, and Chest Stretches: Method:Sit on the floor with the legs straight. While keeping the arms straight, place the palms (with the fingers pointed backward) on the floor about one foot (30 cm) behind the hips. While keeping the arms straight, lean backward toward the floor.Affected Body Part:Most-stretched muscles: Pectoralis major, anterior deltoid, coracobrachialis, biceps brachii, pectoralis minor. Lesser-stretched muscles: Latiss .....

Elbow Flexor Stretch

14. Arm, Wrist, and Hand Stretches: Method:Stand in a doorway. While keeping the arm straight, raise the left arm to shoulder level. Place the arm and palm against the wall with the thumb pointing up. Rotate the trunk backward toward the wall.Affected Body Part:Most-stretched muscles: Left brachialis, left brachioradialis, left biceps brachii. Lesser-stretched muscles: Left supinator, left pronator teres, left flexor carpi radialis, left flexor carpi .....

Elbow Extensor Triceps Brachii Stretch

15. Arm, Wrist, and Hand Stretches: Method:Sit or stand upright with the left arm flexed at the elbow. Raise the left arm until the elbow is next to the left ear and the left hand is near the right shoulder blade. Grasp the left elbow with the right hand and pull or push the left elbow behind the head and toward the floor.Affected Body Part:Most-stretched muscle: Left triceps brachii. Lesser-stretched muscles: Left latissimus dorsi, left teres major, .....

Elbow Extensor Anconeus Stretch

16. Arm, Wrist, and Hand Stretches: Method:Stand or sit upright while facing a table. Flex the elbows and rest the forearms on the table with the palms up. Lean forward, bringing the chest toward the table.Affected Body Part:Most-stretched muscle: Left anconeus. Lesser-stretched muscle: Left triceps brachii.For the greatest stretch, keep the forearms and elbows flat on the table. .....

Forearm Pronator Stretch

17. Arm, Wrist, and Hand Stretches: Method:Stand with the back toward the inside of the doorframe. While keeping the arm straight, hyperextend the left arm above the midpoint between the hip and shoulder. Grasp the doorframe with the left hand with the thumb pointing down. Externally rotate the arm (roll the biceps toward the top).Affected Body Part:Most-stretched muscle: Left pronator teres. Lesser-stretched muscles: Left brachialis, left brachiorad .....

Forearm Supinator Stretch

18. Arm, Wrist, and Hand Stretches: Method:Stand with the back toward the inside of the doorframe. While keeping the arm straight, hyperextend the right arm above the midpoint between the hip and shoulder. Grasp the doorframe with the right hand with the thumb pointing up. Internally rotate the arm (roll the biceps down).Affected Body Part:Most-stretched muscles: Right biceps brachii, right supinator. Lesser-stretched muscles: Right brachialis, right .....

Wrist Extensor Stretch

19. Arm, Wrist, and Hand Stretches: Method:Kneel on the floor. Flex both wrists and place the back of each hand on the floor, shoulder-width apart. Point the fingers toward the knees. While keeping the elbows straight, lean backward (buttocks to the heels), keeping the backs of the hands on the floor.Affected Body Part:Most-stretched muscles: Brachioradialis, extensor carpi radialis brevis, extensor carpi radialis longus, extensor carpi ulnaris. Less .....

Wrist Ulnar Deviator and Extensor Stretch

20. Arm, Wrist, and Hand Stretches: Method:Kneel on the floor. Flex both wrists and place the back of each hand on the floor. Point the fingers laterally on a line perpendicular to the midline of the body (the fingertips of the opposing hands pointing away from each other). While keeping the elbows straight, lean backward (buttocks to the heels), keeping the backs of the hands on the floor.Affected Body Part:Most-stretched muscles: Extensor digitorum .....

Wrist Radial Deviator and Extensor Stretch

21. Arm, Wrist, and Hand Stretches: Method:Kneel on the floor. Flex both wrists and place the back of each hand on the floor. Point the fingers medially (the fingertips of the opposing hands pointing toward each other). While keeping the elbows straight, lean backward (buttocks to the heels), keeping the backs of the hands on the floor.Affected Body Part:Most-stretched muscles: Extensor carpi radialis brevis, extensor carpi radialis longus, extensor .....

Wrist Flexor Stretch

22. Arm, Wrist, and Hand Stretches: Method:Kneel on the floor. Flex both wrists and place the palm of each hand on the floor, shoulder-width apart. Point the fingers toward the knees. While keeping the elbows straight, lean backward (buttocks to the heels), keeping the palms flat on the floor.Affected Body Part:Most-stretched muscles: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris, flexor digitorum profundus, flexor digitorum superficia .....

Wrist Radial Deviator and Flexor Stretch

23. Arm, Wrist, and Hand Stretches: Method:Kneel on the floor. Flex both wrists, and place the palm of each hand on the floor. Point the fingers outward on a line perpendicular to the midline of the body. While keeping the elbows straight, lean backward (buttocks to the heels), keeping the palms flat on the floor.Affected Body Part:Most-stretched muscles: Flexor carpi radialis, flexor digitorum profundus, flexor digitorum superficialis, palmaris long .....

Wrist Ulnar Deviator and Flexor Stretch

24. Arm, Wrist, and Hand Stretches: Method:Kneel on the floor. Flex both wrists, and place the palm of each hand on the floor. Point the fingers medially (the fingertips of the opposing hands pointing toward each other). While keeping the elbows straight, lean backward (buttocks to the heels), keeping the palms on the floor.Affected Body Part:Most-stretched muscles: Flexor carpi ulnaris, flexor digitorum profundus, flexor digitorum superficialis, pal .....

Finger Flexor Stretch

25. Arm, Wrist, and Hand Stretches: Method:Sit or stand upright. Flex the elbow at a 90-degree angle, and extend the wrist as far as possible. Point the fingers upward. With the right hand, push the fingers on the left hand toward the elbow.Affected Body Part:Most-stretched muscles: Left flexor carpi radialis, left flexor carpi ulnaris, left flexor digiti minimi brevis, left flexor digitorum profundus, left flexor digitorum superficialis, left palmar .....

Finger Extensor Stretch

26. Arm, Wrist, and Hand Stretches: Method:Sit or stand upright. Turn the left arm so that the palm faces up and flex the elbow to a 90-degree angle. Flex the wrist to a 90-degree angle, and flex the fingers so that they are pointed toward the elbow. Place the right hand on top of the fingers and press the fingers down toward the forearm.Affected Body Part:Most-stretched muscles: Left extensor carpi radialis brevis, left extensor carpi radialis longu .....

Lower Trunk Flexor Stretch Back Lying Position

27. Lower-Trunk Stretches: Method:Lie on the floor on your back. Place a rolled-up towel (1 to 2 inches, or 2.5 to 5 centimeters, in diameter) between the small of your back and the floor.Affected Body Part:Most-stretched muscles: Rectus abdominis, external oblique, internal oblique. Lesser-stretched muscles: Quadratus lumborum, psoas major, iliacus.Of all of the stretches in this book that stretch the lower trunk flexors, this stretch is the best fo .....

Lower Trunk Flexor Stretch Front Lying Position

28. Lower-Trunk Stretches: Method:Lie facedown on the floor. Place both hands palms down; fingers point forward by each hip. Slowly arch the back, contracting the buttocks. Continue arching the back and lift your head and chest off the floor.Affected Body Part:Most-stretched muscles: Rectus abdominis, external oblique, internal oblique. Lesser-stretched muscles: Quadratus lumborum, psoas major, iliacus, rotatores, intertransversarii.Remember that arc .....

Seated Lower Trunk Extensor Stretch

29. Lower-Trunk Stretches: Method:Sit upright in a chair with legs separated. Slowly round the upper back and begin to lean forward. Continue to bend at the waist and lower the head and abdomen between the legs and below the thighs.Affected Body Part:Most-stretched muscles: Iliocostalis lumborum, multifidus. Lesser-stretched muscles: Interspinales, rotatores, spinalis thoracis.Remember that hyperflexion can injure the spinal cord. When doing this exe .....

Seated Lower Trunk Extensor Lateral Flexor Stretch

30. Lower-Trunk Stretches: "Angling the head toward one of the knees will increase the stretch on the lowertrunk extensors and partially stretch some of the lateral flexors."Method:Sit upright in a chair with legs separated. Slowly extend the upper back and begin to lean forward. Continue to bend at the waist and lower your head and abdomen toward the right knee. Slowly lower the head below the right knee.Affected Body Part:Most-stretched muscles: Le .....

Reclining Lower Trunk Extensor Stretch

31. Lower-Trunk Stretches: Method:Lie on the back with the legs extended. Flex the knees and hips, bringing the knees up over the chest. Cross the feet at the ankles and separate the knees so that they are at least shoulder-width apart. Grasp the thighs at the inside of the knees and pull the legs down to the chest.Affected Body Part:Most-stretched muscles: Iliocostalis lumborum, multifidus. Lesser-stretched muscles: Interspinales, rotatores, spinali .....

Standing Lower Trunk Lateral Flexor Stretch

32. Lower-Trunk Stretches: Method:Stand upright with the feet together and the left side of the body facing a wall about an arm’s length away. Place the palm of the left hand on the wall at shoulder height, and place the heel of the right hand at the hip joint. While keeping the legs straight, contract the buttocks and slightly rotate the hips in toward the wall. Use the right hand to push the right hip toward the wall.Affected Body Part:Most-stret .....

Seated Lower Trunk Lateral Flexor Stretch

33. Lower-Trunk Stretches: Method:Sit upright in a chair. Interlock the hands behind the head, with the elbows in a straight line across the shoulders. While keeping both elbows back and in a straight line, laterally flex the waist, and move the right elbow toward the right hip.Affected Body Part:Most-stretched muscles: Left external oblique, left internal oblique, left rotatores. Lesser-stretched muscles: Left intertransversarii, left multifidus, le .....

Standing Lower Trunk Flexor Stretch Arched Back

34. Lower-Trunk Stretches: Method:Stand upright with legs 2 to 3 feet apart (61 to 91 cm) with hands placed on the hips. Slowly arch the back, contracting the buttocks and pushing the hips forward. Continue arching the back, drop the head backward, and slide the hands past the buttocks and down the legs.Affected Body Part:Most-stretched muscles: Rectus abdominis, external oblique, internal oblique. Lesser-stretched muscles: Quadratus lumborum, psoas .....

Lower Trunk Lateral Flexor Stretch Arched Back

35. Lower-Trunk Stretches: Method:Stand upright with legs 2 to 3 feet apart (61 to 91 cm) with the right foot about 1 foot (30 cm) ahead of the left foot. Place both hands near the right hip. Slowly arch the back, contracting the buttocks and pushing the hips forward. Continue arching the back, rotate the trunk clockwise, and drop the head back toward the right side. Slide the hands past the right buttock and down the right leg.Affected Body Part:Mos .....

Seated Hip External Rotator and Hip Extensor Stretch

36. Hip Stretches: Method:Sit on the floor with the left leg extended straight out in front. Bend the right knee and place the right foot flat against the left inner thigh, as close as possible to the pelvic area. Place the hands on the floor next to the thighs. Bend the trunk over toward the left (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the left knee down on the floor if possible as you bend over .....

Hip External Rotator Stretch

37. Hip Stretches: Method:Stand upright on the left leg with the knee straight; face a support surface (such as a table or beam) that is even with the hips or just a little below the hips. The right leg is bent at the hip at about a 90-degree angle and rested on the support surface; the outside of the lower right leg rests as flat as possible on the surface. (You can place a towel or pillow under the foot and lower right leg for cushioning.) Lower th .....

Recumbent Hip External Rotator and Hip Extensor Stretch

38. Hip Stretches: Method:Lie on your back on a comfortable surface. While outwardly rotating the right leg, bend the right knee and bring the right foot to the body’s midline (point the knee laterally). While keeping the left leg flat, grasp the right knee with the right hand and the right ankle with the left hand. Pull the lower leg as a unit as far as possible toward the chest.Affected Body Part:Most-stretched muscles on right side of body: Glut .....

Recumbent Hip External Rotator and Hip Extensor Stretch Crossed Leg

39. Hip Stretches: Method:Lie on your back on a comfortable surface. Bend the left leg so that the knee is raised up off the floor while keeping the left foot on the floor. Bend the right knee and cross the right ankle over and just above the left knee. Grasp the left leg just under the left knee with both hands. Pull the left knee along with the bent right knee toward your chest as far as possible until you start feeling a slight stretch (light pain .....

Hip External Rotator and Back Extensor Stretch

40. Hip Stretches: Method:Sit on the floor with the right leg extended. Bend the left leg and place the left foot on the outside of the right knee. Bend the right arm and position the outside of the right elbow against the outside of the upraised left knee. Brace the left arm against the floor near the left hip. Push the right elbow against the left knee, twisting the trunk as far as possible to the left. Maintain enough pressure with the right elbow .....

Hip Extensor and Back Extensor Stretch

41. Hip Stretches: Method:Lie on your back on a comfortable surface. Bend the left knee and bring it toward the chest. While keeping the right leg flat, grasp the left knee with both hands and pull it down toward the chest as far as possible.Affected Body Part:Most-stretched muscles: Gluteus maximus, erector spinae, lower latissimus dorsi. Lesser-stretched muscles in the right leg: Semitendinosus, semimembranosus, biceps femoris, gluteus medius.Bring .....

Standing Bent Knee Hip Adductor Stretch

42. Hip Stretches: Method:Stand upright with the legs more than shoulder-width apart and the left foot turned out. Lower the body (hips) to a half-squatting position, bending the right knee and sliding the left foot outward to the left to keep the left knee straight. While going down, place the hands on the top of the right knee for support and balance (or hold on to an object for balance).Affected Body Part:Most-stretched muscles: Left gracilis, lef .....

Seated Hip Adductor Stretch

43. Hip Stretches: Method:Sit on the floor in the lotus position (knees bent, feet together with the soles touching). Bring the heels of the feet as close as possible to the buttocks (distance depends on degree of flexibility). Grasp the feet or just above the ankles with elbows spreading sideways and touching the legs just below the knees. Bend the trunk over toward the feet, and press the lower part of the thighs and knees down with the elbows whil .....

Standing Raised Leg Hip Adductor Stretch

44. Hip Stretches: Method:Stand upright with weight balanced on the left leg. Place the right leg on a table, bench, or object that is about even with the height of the hips. While keeping the right knee straight, rotate the body sideways so that the trunk and the left leg face 90 degrees away from the raised right leg (allow the right leg to rotate so that the right knee points to the side). Point the left knee and toes forward (directly in front of .....

Standing Knee Flexor Stretch

45. Knee and Thigh Stretches: Method:Stand upright with the right heel 1 to 2 feet (30 to 61 cm) ahead of the left toes. Keeping the right knee straight and the left knee slightly bent, bend the trunk over toward the right knee. Reach the hands toward the right foot.Affected Body Part:Most-stretched muscles: Right semitendinosus, right semimembranosus, right biceps femoris, right gluteus maximus, right gastrocnemius, lower erector spinae. Lesser-stre .....

Seated Knee Flexor Stretch

46. Knee and Thigh Stretches: Method:Sit on the floor with the legs extended and the inside of the ankles as close together as possible. Keep the feet relaxed in a natural position. Place the hands on the floor next to the thighs. Bend at the waist and lower the head toward the legs. If possible, keep the back of the knees on the floor. While bending forward, slide the hands toward the feet and keep them alongside the legs.Affected Body Part:Most-str .....

Seated Knee Ankle Shoulder and Back Stretch

47. Knee and Thigh Stretches: Changing the hand position to grasp the toes shifts the stretch to other muscles.Method:Sit on the floor with the legs extended and the inside of the ankles as close together as possible. Keep the feet relaxed in a natural position. Bend at the waist and lower the head toward the legs. If possible, keep the back of the knees on the floor. While bending forward, slide the hands toward the feet, grasp the feet, and pull th .....

Raised Leg Knee Flexor Stretch

48. Knee and Thigh Stretches: Method:Stand upright with weight balanced on the left leg. Flex the right hip and place the right leg (with the knee straight) on a table, bench, or other stable object that is approximately the same height as the hips. Bend at the waist, extend your arms over the lower right leg, and lower the head toward the right leg, keeping the right knee as straight as possible. Keep the left knee straight and the left foot pointin .....

Raised Leg Knee Ankle Shoulder and Back Stretch

49. Knee and Thigh Stretches: Changing the hand position to grasp the toes shifts the stretch to other muscles.Method:Stand upright with weight balanced on the left leg. Flex the right hip and place the right leg (with the knee straight) on a table, bench, or other stable object that is approximately the same height as the hips. Bend at the waist, extend your arms over the lower right leg, and lower the head toward the right leg, keeping the right kn .....

Recumbent Knee Flexor Stretch

50. Knee and Thigh Stretches: 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 the hands palms down on either side of the buttocks. Keeping the right leg straight, use the hands to slowly move the buttocks through the doorframe until you feel a stretch in the back of the leg.Affected Body Pa .....

Recumbent Knee Ankle Shoulder and Back Stretch

51. 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 .....

Seated Knee Flexor and Hip Adductor Stretch

52. 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, grac .....

Seated Knee Hip Ankle Shoulder and Back Stretch

53. 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 Bod .....

Standing Knee Flexor and Hip Adductor Stretch

54. 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-st .....

One Leg Kneeling Knee Extensor Stretch

55. 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 ankl .....

One Leg Standing Hip Flexor and Knee Extensor Stretch

56. 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-st .....

Supported One Leg Standing Hip Flexor and Knee Extensor Stretch

57. 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 rig .....

Lying Hip Flexor and Knee Extensor Stretch

58. 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, .....

Seated Toe Extensor Stretch

59. 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 hallu .....

Seated Toe Extensor and Foot Everter Stretch

60. 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 .....

Seated Toe Extensor and Foot Inverter Stretch

61. Foot and Calf Stretches: Method:While sitting on a chair with 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 the fingers of the left hand across the top of the foot with the fingers perpendicular to the toes. Use the left hand to push (or twist) the sole of the foot down toward the floor. At .....

Seated Toe Flexor Stretch

62. 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. Brace the right ankle with the right hand, and place the fingers of the left hand along the bottoms of the toes of the right foot with the fingers pointing in the same direction as the toes. Use the fingers of the left hand to push the toes of the right foot toward the right knee.Affected Body Part: .....

Seated Toe Flexor and Foot Everter Stretch

63. 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. Brace the right ankle with the left hand and place the fingers of the right hand perpendicular across the bottoms of the toes. Also place the pad of the right thumb on the ball of the right big toe. Use the right hand to pull (or twist) the sole of the foot upward. At the same time, use the fingers .....

Seated Toe Flexor and Foot Inverter Stretch

64. 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. Brace the right ankle with the left hand and place the fingers of the right hand perpendicular across the bottoms of the toes. Also place the pad of the right thumb on the ball of the right big toe. Use the fingers of the right hand to pull the toes of the right foot up toward the top of the foot. A .....

Standing Toe Extensor Stretch

65. Foot and Calf Stretches: Method:Stand upright and brace against a wall or an object for balance. Point the right foot backward away from the body, dorsal (top) side of the toes down against the floor. While keeping the dorsal side of the toes pressed against the floor, lean your weight onto the right leg and press the bottom of the heel down toward the floor.Affected Body Part:Most-stretched muscles: Right extensor digitorum brevis, right extenso .....

Standing Toe Flexor Stretch

66. Foot and Calf Stretches: Method:Stand upright while facing the wall, 1 to 2 feet (30 to 61 cm) away. Keeping the heel of the foot on the floor, press the bottoms of the toes of the right foot up against the wall. The ball of the foot should be more than half an inch (more than 2 cm) above the floor. Lean forward and slide the ball of the foot slowly down, keeping the toes pressed against the wall.Affected Body Part:Most-stretched muscles: Right f .....

Single Plantar Flexor Stretch

67. Foot and Calf Stretches: Method:Stand facing a wall 2 feet (61 cm) away. Brace your hands against the wall. Keeping the left foot in place, place the right foot 1 to 2 feet (30 to 61 cm) behind the left foot. The left foot is 1 to 2 feet away and the right foot is 2 to 4 feet (61 to 122 cm) away from the wall. Keeping the right heel on the floor, lean your chest toward the wall. You can bend the left knee slightly to facilitate moving the chest u .....

Double Plantar Flexor Stretch

68. Foot and Calf Stretches: Method:Stand upright on the edge of a stair or beam, with both heels unsupported out past the edge. Keep the right and left knees straight, and hold on to a support with at least one hand. Lower both heels down as far as possible.Affected Body Part:Most-stretched muscles: Gastrocnemius, soleus, plantaris, popliteus, flexor digitorum longus, flexor digitorum brevis, flexor hallucis longus, flexor hallucis brevis, posterior .....

Plantar Flexor and Foot Everter Stretch

69. Foot and Calf Stretches: Method:Stand upright on the edge of a stair or beam, with the midsection of the right foot on the edge. Place the foot in an inverted position (stand on the lateral [outer] side of the foot). Keep the right knee straight and the left knee slightly bent. Hold on to a support with at least one hand. Keeping the foot inverted, lower the right heel as far as possible.Affected Body Part:Most-stretched muscles: Right peroneus l .....

Plantar Flexor and Foot Inverter Stretch

70. Foot and Calf Stretches: Method:Stand upright on the edge of a stair or beam, with the midsection of the right foot on the edge. Place the foot in an everted position (stand on the medial [inner] side of the foot). Bend the right knee slightly toward the midsection of the body (inside direction), with the left knee slightly bent. Hold on to a support with at least one hand. While keeping the foot everted, lower the right heel as far as possible." .....