Easy Lying Straight, Leg to Chest
1. Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor.
2. Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both.
3. Aim to pull your leg toward your chest, keeping it straight. When the tension builds up in your hamstrings, relax the stretch a little by contracting your quadriceps on the same leg.
4. If necessary, use a towel wrapped around your foot, in order to keep your head on the floor.
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Easy Partner Pull 1
1. Sit on the floor, with your legs straight, facing your partner, and pushing the soles of your feet against their feet.
2. Both partners need to hold one end of a towel, keeping their arms straight and parallel with the floor.
3. Communicate with your partner, as one of you leans back, pulling on the towel while the other bends forward from the hips, aiming to take their chest to their thighs.
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Easy Normal Stretch
1. Stand with your feet shoulder-width apart, one foot extended half a step forward.
2. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh.
3. Slowly exhale, aiming to tilt both buttocks upward, keeping the front leg straight, and both feet flat on the floor, pointing forward.
4. Inhale slowly, and relax from the stretch. Repeat the stretch again, this time beginning with the toes of the front foot raised toward the ceiling, but keeping the heel on the floor.
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Easy-Moderate PNF (partner)
1. Lie on your back, with both arms out to the side, head on the floor, and one foot flat on the floor close to your buttock.
2. Raise the other leg straight, with your partner grasping the heel and front of the thigh.
3. Communicate with your partner as they aim to push your leg toward you, as you push your heel toward them.
4. If your partner is weak, rest your heel against their shoulder, so they can lean forward to increase the stretch.
5. Avoid applying too much force, and aim to perform the stretch in a sequence. Push for 10-15 seconds, then relax for 5 seconds, before repeating a further 2-3 times, increasing the range of the stretch each time.
6. Concentrate on keeping your buttocks firmly on the floor, contracting your quadriceps to help relax the hamstrings.
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Easy-Moderate One Leg Raised
1. Stand one leg-width away from a secure raised platform.
2. Rest the heel of one leg on the platform, or, if using a chair, rest your Achilles on a folded towel.
3. Keeping your raised leg straight, exhale, sliding your hands down the raised leg, and aiming to bring your chest to your knee.
4. You can increase the stretch by bending your supporting leg, taking your buttocks toward the floor, and keeping your pelvis facing forward.
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Moderate Foot grab, Extended
1. You can work into this stretch by slowly sliding the heel along the floor. As you feel the tension behind your knee and hamstrings, aim to contract the quadriceps, to relax the opposing muscle.
2. This stretch can be performed with either one or both feet, and also with the aid of a towel wrapped around the ball of your feet, if you\rquote re unable to straighten the leg while holding onto your feet.
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Moderate Assisted Leg Raise
1. Hold a secure object for balance, and raise one leg, which your partner will hold at the heel and foot, keeping your toes pointing upward.
2. Place your other hand on the raised thigh to help keep that leg straight. The supporting leg should be slightly bent.
3. Exhale slowly while your partner gently raises your leg, making sure that you communicate together.
4. Contract your quadriceps to help relax your hamstrings, and increase the stretch.
5. Develop the stretch by relaxing for a few seconds before repeating 2-3 times.
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Moderate Heel Against Wall
1. Lie on your back, either in a doorway, or at the corner of a wall, keeping both buttocks in front of the wall line.
2. Rest both hands down by your sides, with the leg furthest from the wall extended straight, and the heel of the other foot resting raised up against the wall.
3. Slowly contract the quadriceps of the raised foot, bringing both hips forward toward the wall line, and aiming to bring the raised foot closer toward your head, keeping the leg straight.
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Moderate Partner Pull 2
1. Sit on the floor facing your partner.
2. Bend one leg so that your foot rests on the inside of your thigh while your other leg is straight, resting against the upper shin of your partner\rquote s leg, as they adopt the same position.
3. While grasping each other\rquote s wrists, communicate with each other, as you exhale and bend forward, as your partner leans back, aiming to bring your chest down to the knee of the extended leg.
4. Perform the stretch using a controlled movement, keeping your feet, legs, and buttocks in contact with the floor.
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Moderate-Hard Head to Knee
1. Sit on the floor with both legs apart.
2. Keep one leg straight, foot pointing upward, and the other leg bend, foot firmly on the floor.
3. Grasp each leg with one hand, in order to fix the leg position.
4. Exhale slowly, aiming to rest your head on the knee of the straight leg.
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Moderate-Hard Seated Chest to Quads
1. Sit on the floor with one leg straight, toes pointing upward, and the other leg is bent, either behind (hurdle position), or resting against the opposite inner thigh.
2. Exhale, extending both hands toward the upright foot on the straight leg.
3. Communicate with your partner as they aid you with the stretch by applying pressure to your upper back.
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Moderate-Hard Toe Grab
1. Stand with feet and knees together, keeping your legs straight.
2. Exhale and slowly bend forward from your hips, taking both hands toward your feet.
3. Progress this stretch by pulling up on your toes while extending your buttocks upward.
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Hard Right Angle Legs
1. Sit on the floor, extending one hand out to the side and rear for balance.
2. Use the other hand to grab the heel of one foot of on the same side.
3. Slowly exhale, bringing the leg up toward your shoulder.
4. Aim to keep the leg straight, throughout the stretch, and avoid letting it go out to the side or across your body.
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Hard Head to Knee
1. Sit on the floor with both legs extended straight to the front, feet pointing upward, knees and ankles together.
2. Exhale, grasping your ankles with both hands, and gently pull your head down toward your knees.
Wrap a towel around your feet if you are unable to reach your ankles.
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Hard Leg Straighten
1. Place one foot half a stride in front of you, keeping both feet facing forward, should-width apart, legs straight.
2. Exhale, slowly lowering both of your hands toward the floor of your front leg.
3. Avoid bouncing during the stretch. Aim to contract the quadriceps, to help relax the hamstring muscles.
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