STRETCHING WARM-UP/COOL-DOWN
LOWER BACK
Semi-Leg Straddle
MUSCLE(S) AFFECTED: spinal erectors
1.Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.
2.Point the knees outward; the lateral side of the knees may or may not touch the floor.
3.Lean forward from waist and reach forward with extended arms. Hold position for 10 to 15 seconds.
4.Bending and relaxing legs decreases hamstring involvement and increases lower back stretch.
HIPS
Forward Lunge (Fencer)
MUSCLE(S) AFFECTED: iliopsoas, rectus femoris
1.Standing, take a long step forward (as with the lunge) with the right leg and flex the right knee until it is directly over the right foot.
2.Keep right foot flat on floor.
3.Keep back leg straight.
4.Keep back foot pointed in same direction as front foot; it is not necessary to have heel on floor.
5.Keep torso upright and rest hands on hips or front leg.
6.Slowly lower hips forward and downward.
7.Hold for 10 to 15 seconds.
8.Repeat with the left leg.
HIPS
Supine Knee Flex
MUSCLE(S) AFFECTED: hip extensors (gluteus maximus and hamstrings)
1.Lie on back with legs straight.
2.Flex right leg and lift knee toward chest.
3.Place both hands below knee and continue to pull knee toward chest.
4.Hold for 10 to 15 seconds.
5.Repeat with left leg.
Stretching the low back from seated position
Stretching the hip flexors
Stretching the gluteals and hamstrings
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