STRETCHING WARMWARM--UP/COOL-DOWN
GROIN
Straddle (Spread Eagle)
MUSCLE(S) AFFECTED: g a s t r o c n e m i u s , 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 d d u c t o r s a n d s a r t o r i u s
1.Sit with the upper body nearly vertical and legs straight, and spread legs as far as possible.
2.With right hand, grasp toes of right foot and pull on toes slightly, while pulling chest toward right leg. Hold for 10 seconds.
3.Release toes and relax foot.
4.Grasp ankle and continue to pull chest toward right leg. Hold for 10 seconds.
5.Point toes away from body and continue to pull chest toward right leg. Hold for 10 seconds.
6.Repeat process with the left leg.
7.Repeat process by grasping right toes with right hand and left toes with left hand. Move the torso forward and toward the ground.
Stretching the hamstrings and groin with emphasis on insertion of the hamstrings and calves
Stretching the hamstrings and groin with emphasis on the upper portion
Stretching the groin, low back and hamstrings
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