Dynamic Stretching According to the Mayo Clinic, the top five - - PowerPoint PPT Presentation

Dynamic Stretching

According to the Mayo Clinic, the top five benefits of stretching include : Increased flexibility and joint range of motion: Improved circulation: Better posture: Stress relief: Enhanced coordination: Some recent research has examined if stretching is absolutely necessary to reduce the likelihood of injuring yourself during athletic activity. Most research shows that stretching does not actually reduce injury risk. People who stretch before athletic competition are just as likely to get injured as non-stretchers.

What is the first thing our pets do when they wake up in the morning?

There are four basic different types of stretching: ballistic, dynamic, PNF stretching and static stretching. These can be passive (client) or active (therapist).

Ballistic stretching is a rapid bouncing stretch in which a body part is moving with momentum that stretches the muscles to a maximum. Muscles respond to this type of stretching by contracting to protect itself from over extending. Dynamic stretching is a walking or movement stretch. By performing slow controlled movements through full range of motion, a person reduces risk of injury. Proprioceptive neuromuscular facilitation (PNF) is a type of stretch for a particular muscle and its specific job, so resistance should be applied, and then the muscle should be relaxed. Static stretching is a type of stretch whereby a person stretches the muscle until a gentle tension is felt and then holds the stretch for thirty seconds or until a muscle release is felt, without any movement or bouncing.

Why do we stretch?

When challenged, many casual stretching enthusiasts — and even many not-so casual ones — actually have a hard time explaining why they are stretching. Some of the most popular reasons are:

• Better flexibility and range of motion
• Warm up and injury prevention
• Treatment of muscle soreness and stiffness
• Performance enhancement
• It feels great

The old adage “move it or lose it” is so true Scientific evidence suggests that movement in general and “early mobilization” in particular is a valuable part of recovery from injuries and surgeries repeatedly moving through a range of motion

Mobilization is not just for rehab, it is also good for keeping a person from needing rehab in the first place!

Stretching research clearly shows that stretching is not an effective warm up

Is Stretching Good For Anything, Then?

Other than feeling good, there is really only one “benefit” to stretching that seems to be clear and (almost) uncontroversial: It does increase flexibility

There is one form of stretching, however, that has actually been shown to improve strength, power, muscular endurance, anaerobic capacity, speed, and agility: dynamic or active stretching (similar to Mobilization which has the movement component as well as the benefits of PNF). It is also called active isolated assisted stretching.

The first component is to look at Sherrington’s law of reciprocal inhibition. As a muscle contracts the motor nerve has been activated which is commonly known as a concentric contraction. The opposite or antagonist muscle relaxes known as an eccentric contraction. Dynamic Stretching

The second component is to realize that most target muscles of the human body can be stretched by contacting the opposite muscle or group of muscles, along with a little bit extra stretch. It is essential to understand the primary action of a muscle and it’s opposite. Dynamic Stretching

The third component of dynamic stretching is from the father/son team of Jim and Phil Wharton. The underlying theory is that if a muscle is stretched too far, too fast, or for too long, it elicits a protective action known as the myotatic reflex (or stretch reflex), causing it to automatically and ballistically recoil in an attempt to prevent the muscle from tearing. This occurs about three seconds into a stretch. Dynamic Stretching

The forth component of dynamic stretching is the "assisted" aspect. The muscle is coaxed through its last few degrees of motion by the therapist. Dynamic Stretching

Sherrington’s law of reciprocal inhibition

By shortening the opposite of the target muscle the nerve signal turns off the target muscle allowing it to stretch.

Most muscles of the human body can be stretched by contacting the

• pposite muscle

Myotatic reflex (or stretch reflex)

“Assisted” aspect -The muscle is coaxed through its last few degrees of motion by the therapist

Dynamic Stretching Protocol for the Major Areas of the Body

The guide I use for treating the body with Dynamic Stretching is to determine the action of the target muscle (agonist) I will be working with. Next is to find the opposite muscle, determine the action of this antagonist. Demonstrate to the person how to shorten or contract the antagonist muscle. Have the person practice shortening the antagonist muscle a few times slowly. As the person continues to shorten the antagonist muscle, gently stretch the target muscle for 2 seconds for 10 repetitions. With each stretch as the tissue releases more pressure should be able to be tolerated. If the target muscle is very sore or hypersensitive, resist with 20% pressure of the antagonist muscle while stretching the target muscle.

Other IASTM Instruments

Contraindications to stretching

The following should be kept in mind as contraindications to Dynamic Stretching:

Joint Instability

Joint instability can be the result of a prior dislocation, fracture, or sprain. Get advice from your doctor before stretching an area of previous injury.

Diseases Affecting the Tissues Being Stretched

Conditions such as rheumatoid arthritis or osteoporosis can leave joint structures weakened. Those with connective tissue disorders also have altered connective tissue viscoelastic properties. Stretching can lead to disability, instability

• r deformity.

Acute Injury

Consult a doctor prior to initiating a stretching program with recent injuries as scar tissue takes time to mature. Premature stretching can cause re-injury and the deposition of more scar tissue prolonging the rehabilitation process.

Vascular injury

Talk to your doctor if you are recovering from a vascular trauma or are taking a anticoagulant. Premature or excessive stretching can lead to further vascular injury and thromboembolism.

Infection

Consult your doctor prior to stretching an area that is infected to avoid tissue damage or spread of the infection.

Excessive Pain When Stretching

If stretching is excessively painful you may be suffering from an underlying medical condition. Consult a doctor.

Inflammation or Joint Effusion

Be careful when starting a stretching program around an area of inflammation. Inflammation can change the viscoelastic properties of connective tissues and can cause injury if not undertaken correctly. Stretching a joint with an effusion (or water on the knee) can damage capsular structures.

Calf stretch (supine) Action: plantar flexion

• f the ankle; opposite action: dorsi flexion.
• Lightly touch the opposite muscle:

tibialis anterior (antagonist), so the person will realize which muscle to contract.

• Instruct the person to bring their foot

upwards into dorsi flexion as far as possible, contracting the anterior shin muscles and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using the hand to provide a gentle pushing effort.

• If the target muscle is very sore or

hypersensitive, resist with 20% pressure

• f the antagonist muscle while

stretching the target muscle.

• 10 repetitions for 2 seconds each.

Calf stretch 20% resist (supine) Action: plantar flexion of the ankle; opposite action: dorsi flexion.

• Lightly touch the opposite muscle:

tibialis anterior (antagonist), so the person will realize which muscle to contract.

• Instruct the person to bring their foot

upwards into dorsi flexion as far as possible, contracting the anterior shin muscles and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using the hand to provide a gentle pushing effort.

• If the target muscle is very sore or

hypersensitive, resist with 20% pressure of the antagonist muscle while stretching the target muscle.

• 10 repetitions for 2 seconds each.

Sole of the foot stretch (supine) Action: flexion of the toes and plantar flexion of the ankle; opposite action: extension of the toes and dorsi flexion.

• Lightly touch the opposite muscle: extensor

digitorum and tibialis anterior (antagonist), so the person will realize which muscle to contract.

• Instruct the person to bring their toes

upwards into extension and dorsi flexion as far as possible, contracting the anterior shin muscles, and top of the toes and exhale during movement.

• Therapist provides gentle assistive stretch

at the end of the movement by using the hand to provide a gentle pushing effort upwards of the toes.

• 10 repetitions for 2 seconds each.

Top of the foot stretch (supine) Action: extension of the toes and dorsi flexion of the ankle; opposite action: flexion of the toes and plantar flexion.

• Lightly touch the opposite muscle:

flexor digitorum and calf (antagonist), so the person will realize which muscle to contract.

• Instruct the person to bring their toes

downwards into flexion and plantar flexion as far as possible, contracting the calf muscles, and bottom of the toes and exhale during movement.

• Therapist provides gentle assistive

stretch at end of the movement by using the hand to provide a gentle pushing effort downward of the toes.

• 10 repetitions for 2 seconds each.

Hamstring stretch (supine) Action: flexion of the knee and extension of the hip; opposite action: extension of the knee and flexion of the hip.

• Place one hand behind the bent knee.

Lightly touch the opposite muscle: quadriceps and glute (antagonist), so the person will realize which muscle to contract.

• Instruct the person to straighten the knee

as far as possible, contracting the quadriceps muscles and bring the leg closer to the table and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using the hand to provide a gentle pushing effort of the foot to help straighten the bent knee and flex the hip.

• 10 repetitions for 2 seconds each.

Gluteus Maximus stretch (supine) Action: extension of the hip; opposite action: flexion of the hip.

• Place one hand behind the bent knee.

Lightly touch the opposite muscle: hip flexors (antagonist), so the person will realize which muscle to contract.

• Instruct the person to flex the hip as

far as possible and bring the knee closer to the shoulder and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using the hand to provide a gentle pushing effort of the knee to the shoulder.

• 10 repetitions for 2 seconds each.

(Optional contract-relax) Gluteus Maximus, hamstring stretch (supine) Action: extension of the hip;

• pposite action: flexion of the hip.
• Place shoulder behind the bent
• knee. Lightly touch the hamstring

and glute muscle, so the person will realize which muscle to contract.

• Instruct the person to extend the

hip as far as possible and push the therapist backwards and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using body weight to provide a gentle pushing effort of the knee to the shoulder.

• 10 repetitions for 2 seconds each.

Gluteus Medius, Internal rotation stretch (supine) Action: internal rotation of the hip;

• pposite action: external rotation of the hip.
• Place one hand around the ankle and the

knee of the same side of the body. Flex the hip and bend the knee. Lightly touch the

• pposite muscle: hip external rotators

(antagonist), so the person will realize which muscle to contract.

• Instruct the person to externally rotate the

hip as far as possible and exhale during movement.

• Therapist provides gentle assistive stretch

at the end of the movement by using the hand to provide a gentle pushing effort of the ankle across the body, while using counter pressure by pulling the bent knee.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the seated

position.

Lateral Rotators stretch (supine) Action: external rotation of the hip; opposite action: internal rotation of the hip.

• Place one hand around the ankle and the

knee of the same side of the body. Flex the hip and bend the knee. Lightly touch the opposite muscle: hip internal rotators (antagonist), so the person will realize which muscle to contract.

• Instruct the person to internally rotate the

hip as far as possible and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using the hand to provide a gentle pulling effort of the ankle, while using counter pressure by pushing the bent knee.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the seated

position.

Gluteus Medius, Iliotibial Band stretch (supine) Action: abduction of the hip;

• pposite action: adduction of the hip.
• Place one hand around the ankle of the
• pposite side of the body. Lightly touch

the opposite muscle: hip adductors (antagonist), so the person will realize which muscle to contract.

• Bend the person’s opposite knee of the

target area.

• Instruct the person to adduct the hip as

far as possible and bring the leg across the body and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using the hand to provide a gentle pulling effort of the leg across the body, while using counter pressure by pushing the opposite bent knee.

• 10 repetitions for 2 seconds each.

(Optional) Gluteus Medius, Iliotibial Band stretch (supine) Action: abduction of the hip; opposite action: adduction of the hip.

• Place one hand around the ankle of the
• pposite side of the body. Lightly touch

the opposite muscle: hip adductors (antagonist), so the person will realize which muscle to contract.

• Place the person’s opposite ankle on

top of the therapist’s hand.

• Instruct the person to adduct the hip as

far as possible and bring the leg across the body and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using the hand to provide a gentle pulling effort of the leg across the body, while using counter pressure by stabilizing the same hip.

• 10 repetitions for 2 seconds each.

Adductor stretch (supine) Action: adduction of the hip; opposite action: abduction of the hip.

• Place one hand around the ankle on

the same side of the body. Lightly touch the opposite muscle: hip abductors (antagonist), so the person will realize which muscle to contract.

• Stabilize the hip on the opposite side of

the body to the target muscle.

• Instruct the person to abduct the hip as

far as possible and open the leg away from the body and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using the hand to provide a gentle pulling effort of the leg away from the center of the body.

• 10 repetitions for 2 seconds each.

Rotatores, torso stretch (supine) Action: rotate vertebral column to one side, opposite action: rotate vertebral column to the other side.

• Place one hand under the shoulder and scapula
• n the opposite side of the body with the knee

bent on the same side of the body, place hand around the knee. Lightly touch the opposite muscle: torso on the same side (antagonist), so the person will realize which muscle to contract.

• Stabilize the hip close to the target muscle by

providing a gentle pushing effort of the knee across the body.

• Instruct the person to rotate the torso as far as

possible toward the therapist and exhale during movement.

• Therapist provides gentle assistive stretch at the

end of the movement by using the hands to provide a gentle pulling effort of the shoulder.

• 10 repetitions for 2 seconds each.

Trapezius stretch (supine) Action: elevates scapula,

• pposite action: depresses scapula.
• Place one hand around the forearm and clasp the

hand on the same side of the body. Lightly touch the opposite muscle: side of the neck on the

• pposite side and latissimus dorsi on the same
• side. (antagonist), so the person will realize which

muscle to contract.

• Instruct the person to side bend the head as far as

possible away from the side being treated while depressing the shoulder and exhale during movement.

• Therapist provides gentle assistive stretch at the

end of the movement by using the hands to provide a gentle pulling effort of the shoulder downwards.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the prone or seated

position.

Latissimus Dorsi stretch (supine) Action: extends, adducts, depresses the shoulder,

• pposite action: flexes, abducts, elevates the

shoulder.

• Place both hands around the forearms.

Lightly touch the opposite muscle: trapezius, deltoid (antagonist), so the person will realize which muscle to contract.

• Instruct the person to extend both arms
• verhead and exhale during movement.
• Therapist provides gentle assistive stretch

at the end of the movement by using the hands to provide a gentle pulling effort of the arms overhead..

• 10 repetitions for 2 seconds each.

(Optional) Can be done in the prone or seated position.

(Optional) Gluteus Medius, Iliotibial Band stretch (side lying) Action: abduction of the hip; opposite action: adduction of the hip.

• Place one hand around the outside of the knee
• n the same side of the body with the leg

extended off of the table. Lightly touch the

• pposite muscle: hip adductors (antagonist), so

the person will realize which muscle to contract.

• Stabilize the hip close to the target muscle.
• Have the person hold the lower bent knee to

isolate movement.

• Instruct the person to adduct the hip as far as

possible and bring the leg down to the floor and exhale during movement.

• Therapist provides gentle assistive stretch at the

end of the movement by using the hand to provide a gentle pushing effort of the leg down to the floor.

• 10 repetitions for 2 seconds each.

Hip flexor, Quadriceps stretch (side lying) Action: flexion of the hip, extension of the knee; opposite action: extension of the hip, flexion of the knee.

• Place one hand around the knee and ankle on the

same side of the body with the knee bent. Lightly touch the opposite muscle: glutes, hamstrings (antagonist), so the person will realize which muscle to contract.

• Stabilize the hip close to the target muscle with the

therapist’s hip.

• Have the person hold the lower bent knee to isolate

movement.

• Instruct the person to extend the hip as far as possible

and bring the leg backward and exhale during movement.

• Therapist rotates their body backwards to extend the

hip and provides gentle assistive stretch at the end of the movement by using the hands to provide a gentle pushing effort of the leg backwards.

• 10 repetitions for 2 seconds each.

Posterior shoulder stretch (seated) Action: lateral rotation, abduction of arm, opposite action: horizontal adduction of arm.

• Place one hand around the elbow and

stabilize the shoulder on the same side of the body. Lightly touch the opposite muscle: pectoralis on the same side of the body (antagonist), so the person will realize which muscle to contract.

• Instruct the person to bring their arm

across the body as far as possible away from the side being treated and exhale during movement.

• Therapist provides gentle assistive stretch

at the end of the movement by using the hands to provide a gentle pushing effort of the arm across the body.

• 10 repetitions for 2 seconds each.

Torso, lateral flexion stretch (seated) Action: lateral flexion of vertebral column to one side, opposite action: lateral flexion of vertebral column to the other side.

• Have the person clasp both hands overhead.
• Place one hand around the elbow on the same side of

the body. Lightly touch the opposite muscle: torso on the other side (antagonist), so the person will realize which muscle to contract.

• Instruct the person to side bend the torso as far as

possible away from the therapist and exhale during movement.

• Therapist provides gentle assistive stretch at the end of

the movement by using the hands to provide a gentle pushing effort of the elbow.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the supine position.

Carpal Tunnel stretch (seated) Action: adduction of arm, internal rotation of arm, flexion of the wrist,

• pposite action: abduction of arm, external rotation of

arm, extension of the wrist.

• Place one hand around the wrist (or finger tips)

and stabilize the shoulder on the same side of the body.

• Lightly touch the opposite muscle: posterior

shoulder, triceps, wrist extensor on the same side

• f the body (antagonist), so the person will realize

which muscle to contract.

• Instruct the person to rotate the head away from

the treatment side, while bringing their arm behind the body as far as possible and exhale during movement.

• Therapist provides gentle assistive stretch at the

end of the movement by using the hand to provide a gentle pulling effort of the arm, wrist behind the body.

• 10 repetitions for 2 seconds each.

Triceps stretch (seated) Action: extends forearm, opposite action: flexes forearm.

• Place one hand around the elbow and

stabilize the shoulder on the same side of the body with the other.

• Lightly touch the opposite muscle: biceps
• n the same side of the body (antagonist),

so the person will realize which muscle to contract.

• Instruct the person to bring their arm
• verhead, bend the elbow and touch the

back of the shoulder as far as possible on the side being treated and exhale during movement.

• Therapist provides gentle assistive stretch

at the end of the movement by using the hand to provide a gentle pushing effort of the elbow backwards.

• 10 repetitions for 2 seconds each.

Neck anterior stretch (seated) Action: flexes cervical vertebrae, opposite action: extends cervical vertebrae.

• Place one hand at the forehead or chin

and stabilize the shoulder with the other.

• Lightly touch the opposite muscle:

extensors on the back of the neck (antagonist), so the person will realize which muscle to contract.

• Instruct the person to look up as far as

possible, and exhale during movement.

• Therapist provides gentle assistive

stretch at the end of the movement by using the hand to provide a gentle pulling effort of the forehead or chin.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the supine

position, off the end of the table.

Neck posterior stretch (seated) Action: extends cervical vertebrae, opposite action: flexes cervical vertebrae.

• Place one hand at the back of the head

and stabilize the shoulder with the other.

• Lightly touch the opposite muscle: flexors
• n the front of the neck (antagonist), so

the person will realize which muscle to contract.

• Instruct the person to look down as far as

possible, and exhale during movement.

• Therapist provides gentle assistive stretch

at the end of the movement by using the hand to provide a gentle pushing effort of the head downwards.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the supine

position.

Neck lateral flexion stretch (seated) Action: lateral flexion of cervical vertebrae, opposite action: lateral flexion of cervical vertebrae to the

• ther side.
• Place one hand at the side of the head and

stabilize the shoulder of the same side with the other.

• Lightly touch the opposite muscle: lateral

flexors of the neck of the other side (antagonist), so the person will realize which muscle to contract.

• Instruct the person to bring the ear to the

shoulder as far as possible, and exhale during movement.

• Therapist provides gentle assistive stretch at

the end of the movement by using the hand to provide a gentle pushing effort of the head toward the shoulder.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the supine position.

Pectoralis, anterior shoulder stretch (prone) Action: horizontal adduction of arm, opposite action: abduction of arm.

• Have the person clasp both hands at the back
• f the neck.
• Place both hands around the elbows. Lightly

touch the opposite muscle: posterior shoulder, elbows (antagonist), so the person will realize which muscle to contract.

• Instruct the person to raise both shoulders,

elbows as far as possible and exhale during movement.

• Therapist provides gentle assistive stretch at

the end of the movement by using the hands to provide a gentle lifting effort of the shoulders and elbows.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the seated position.

Pectoralis, obliques stretch (prone) Action: internal rotation of arm, rotates vertebral column, opposite action: external rotation of arm, rotates vertebral column.

• Have the person’s arm at the side.
• Place hand under the arm pit and around the

front of the shoulder on the opposite side of the

• body. Lightly touch the opposite muscle:

posterior shoulder, latissimus dorsi (antagonist), so the person will realize which muscle to contract.

• Instruct the person to raise the shoulder, and

rotate the torso backward as far as possible and exhale during movement.

• Therapist provides gentle assistive stretch at the

end of the movement by using the hand to provide a gentle lifting effort of the shoulder and rotation of the torso toward the therapist.

• 10 repetitions for 2 seconds each.

Shoulder external rotation stretch (prone) Action: external rotation of arm, opposite action: internal rotation of arm.

• Have the person bend the elbow with the arm
• ff of the table.
• Place one hand around the wrist, with the
• ther hand on the back of the shoulder or

elbow to stabilize. Lightly touch the opposite muscle: posterior shoulder (antagonist), so the person will realize which muscle to contract.

• Instruct the person to rotate shoulder to bring

hand alongside the head as far as possible and exhale during movement.

• Therapist provides gentle assistive stretch at

the end of the movement by using the hand to provide a gentle lifting effort of the wrist.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the seated position.

Shoulder internal rotation stretch (prone) Action: internal rotation of arm, opposite action: external rotation of arm.

• Have the person bend the elbow with the arm
• ff of the table.
• Place one hand around the wrist, with the
• ther hand on the back of the shoulder or

elbow to stabilize. Lightly touch the opposite muscle: anterior shoulder (antagonist), so the person will realize which muscle to contract.

• Instruct the person to rotate shoulder to bring

hand alongside the waist as far as possible and exhale during movement.

• Therapist provides gentle assistive stretch at

the end of the movement by using the hand to provide a gentle lifting effort of the wrist.

• 10 repetitions for 2 seconds each.
• (Optional) Can be done in the seated

position.

Hip flexor stretch (prone) Action: flexion of hip,

• pposite action: extension of hip.
• Place one hand around the opposite

quadriceps, with the other hand on the low back to stabilize.

• Lightly touch the opposite muscle: glutes,

(antagonist), so the person will realize which muscle to contract.

• Instruct the person to extend the hip as far as

possible and bring the leg backward and exhale during movement.

• Therapist provides gentle assistive stretch at

the end of the movement by using the hand to provide a gentle lifting and pulling effort of the leg, while pushing on the low back.

• 10 repetitions for 2 seconds each.

Stretch for Success

Manual of effective stretching for maintenance and to improve the rehabilitation of injury with the athletic body

can also be found at: GarryAdkins.com

Go to your end range with minimal discomfort. Perform these stretches daily or as often as possible. Neck and Trapezius Place hands behind the back. Grasp the wrist. Pull the wrist to one side, so you have a bent elbow and the other elbow is fairly straight. Slowly bring your ear to the bent elbow side. Repeat on the other side.

Mid Back Cross bent elbows overhead. Lean upper body to one side. Repeat on the other side.

Upper Back and Shoulder Place straight arm across the chest. With the other arm or hand, pull straight arm toward the center of the body. Repeat on the other side.

Triceps and Shoulder Bring hand behind head (on the same side) to the upper back. Gently pull the elbow back and downward, moving the hand down toward the center of the upper back. Repeat on the other side.

Chest and Shoulder Bend at the waist; interlock both hands behind the back with straight elbows. Bring the shoulders together, and then relax. Slowly raise the straight arms.

Place shoulder and side of the body against the wall. Push shoulder into the wall, while rotating the body away from the wall. Having the arm straight with the hand below will stretch the biceps. Repeat on the other side.

Having the elbow bent with the hand above will stretch the chest. Repeat on the other side.

Hip Flexor Kneel on your bent knee. Lean your pelvis forward by bending the knee more. Repeat on the other side.

Hamstring Place your foot on a chair. Rest your chest on your bent knee. Back away from your elevated foot. Repeat on the other side.

Calf Place hands on the wall, while one leg is straight with the other knee bent. Push against the wall. Repeat on the other side.

Quad Place hand on the wall while bending the knee. Grasp the foot or ankle. Repeat on the other side.

Neck

Release to the starting position. Fully retract the head backwards as far as possible.

Upper Back and Shoulder Place towel in one hand behind the back. Grasp end of towel with other hand. Slowly crawl fingers toward each

• ther.

Repeat on the other side.

Place towel in one hand behind the back. Grasp end of towel with other hand. Pull top of towel up, then pull bottom

• f towel down.

Slowly saw back and forth. Repeat on the other side.

Hamstring and calf Lie on the floor with towel in both hands. Place one foot in the middle of the towel. Pull towel toward the body. Repeat on the other side.

Hamstring and Glutes Lie on the floor with knee bent. Place hand on the sole of the foot. Pull the foot toward the center of the body and to the floor. Repeat on the other side.

Low Back and Glutes Lie on the floor. Cross one straight leg to the

• ther side.

Repeat on the other side.

Back and Abdominal With hands and knees on the floor. Arch back and lower head. Round back and raise head.

Abdominal Lie face down on the floor. Place hands or forearms on the floor. Raise upper body.

Forearms and Hands Make sure that your elbow is fully extended but not locked. Flex your wrist gently. Use your

• ther hand to pull the flexed hand

toward your body. Pull for a few seconds. Repeat on the other side.

Put your arm straight in front of you. Make sure that your elbow is fully extended but not locked. Use your other hand to pull up and extend the hand by pulling up the fingers. Pull for a few seconds. Repeat on the

• ther side.

Pronation Stretch Grasp the wrist with the other hand and rotate inward to stretch. Hold for a few seconds. Repeat on the other side.

Supination Stretch Grasp the wrist with the other hand and rotate outward to stretch. Hold for five seconds. Repeat on the other side.

GarryAdkins.com