STRETCHING WARMWARM-UP/COOL-DOWN
POSTERIOR OF THIGH
Sitting Toe Touch
MUSCLE(S) AFFECTED: h a m s t r i n g s , s p i n a l e r e c t o r s a n d g a s t r o c n e m i u s
1.Sit with the upper body nearly vertical and legs straight.
2.Lean forward from waist and grasp toes with each hand, slightly pull toes towards the upper body, and pull chest towards leg.
(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.
3.Release toes and relax foot.
4.Grasp ankles and continue to pull chest towards legs. Hold for 10 seconds.
5.Still grasping the ankles, point away from body and continue to pull chest towards legs. Hold for 10 seconds.
Stretching the hamstrings with emphasis on insertion of the hamstrings and calves.
Stretching the hamstrings with emphasis on the middle portion.
Stretching the hamstrings with emphasis on the upper portion.
GROIN
Stretching the groin
Butterfly
MUSCLE(S) AFFECTED: a d d u c t o r s a n d s a r t o r i u s
1.Sitting with the upper body nearly vertical and legs straight, flex both knees as the soles of the feet come together.
2.Pull feet toward body.
3.Place hands on feet and elbows on legs.
4.Pull torso slightly forward as elbows push legs down.
5.Hold for 10 to 15 seconds.
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