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Easy Knee to Chest
1. Raise one leg up onto a chair, resting your heel on the edge of the chair.
2. Slowly pull the knee into your chest.
3. Repeat the stretch again, this time taking the knee toward the chest and then across your body's centerline.
4. Repeat again on the other leg. |
Easy Office Gluts
1. Sit with a straight back on a chair, with one leg crossed over and resting on your opposite thigh.
2. Place one hand on the inside of the bent knee, and use the other to fix yourself into the chair.
3. Exhale, slowly pushing down on the bent leg while gradually leaning forward. |
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Easy TFL
1. Stand straight, placing one foot behind the other.
2. Exhale, slowly lowering yourself a few inches down toward the back foot.
3. Increase the stretch gradually by pushing the hip of the rear leg out to the side.
4. Concentrate on keeping both legs straight, with your feet in contact with the floor.
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Moderate Raise Knee Pull In
1. Lie on your back, lifting and bending one leg so it makes a right angle.
2. Place your other foot across the bent leg, using your hands if necessary. Aim to rest the foot above the knee, on your thigh muscles.
3. Exhale, slowly pulling the bent leg toward you, keeping your upper back and head in contact with the floor. |
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Moderate Toe Sniff
1. Bend one leg, grasping the ankle and shinbone with both hands.
2. Keeping your back straight, exhale and pull the foot slowly up toward the opposite shoulder.
3. This stretch is best performed against a wall to aid your balance; alternatively it can be done lying down. |
Moderate One Leg Over
1. Sit on the floor, with one leg straight, toes pointing upward.
2. Cross the other foot over the knee of the straight leg, aiming to place that foot flat on the floor.
3. Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee.
4. Exhale, slowly pulling the bent knee across your body. |
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Moderate Hip Flexor
1. Rest one foot and knee on the floor, keeping your back straight.
2. Use your front leg for balance, as you push the thigh of the rear leg forward while tilting the pelvis upward. |
Moderate Knee Pull (partner)
1. Lie flat down on your chest, with one leg bent, foot facing upward.
2. Your partner will grasp the bent leg under your knee, placing the other hand or forearm across the buttock of the bent leg.
3. Communicate with your partner, as they push down on your buttocks while pulling up at the knee. |
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Moderate Leg Over
1. Lie on your back, extending your left arm out to the side, while taking your left leg over your right, bringing the knee inline with the hips.
2. Keeping your right leg straight, use your right arm to push down on the knee of the left leg, exhaling slowly as you stretch.
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Hard Sprinter
1. Extend one leg straight back, resting the knee and front of the foot on the floor.
2. Your front leg should be extended forward, keeping the sole of the foot in contact with the floor.
3. Exhale, bending from your hips, aiming to place both your forearms on the floor while pushing your pelvis gently toward the floor. |
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Hard Contortionist
1. Sit on the floor crossing your left leg under your right, whilst the foot of the right foot remains on the floor pointing forward.
2. Exhale slowly whilst bending your upperbody, aiming to take your head down to your left knee. Repeat again for the other side.
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