Dynamic Sport Exercise Stretches

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STRETCHES

Modified Hurdler Stretch

Sit on floor, one leg extended in front of body with toe pointing up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch. Remember to bend from the waist.

Caution

Deep Squat Achilles

Stand with feet shoulder-width apart, toes pointed outward.
Drop into full squat, placing elbows on inside of knees.
Feel stretch in back of heels.

Caution

Cross-Legged Forward Reach

Sit upright with legs crossed, meditation-style.
Reach forward with body, laying on floor in front of you.
Feel stretch through hips and back.

Caution

Kneeling Quad Stretch

Place one knee on bench and same side arm extended on bench.
Reach back, grabbing ankle with other arm and pull leg towards butt.
You should feel stretch through quadriceps and in front hip.

Caution

Standing Toe Touch

Stand with legs shoulder-width apart.
Bend from waist, slightly rounding back and touching toes.
You should feel this exercise in back of legs and through the back.

Caution

Groin Stretch

Sit on floor with feet together.
Allow legs to drop downward.
The closer the feet are to the body, the better the stretch.

Caution

MODIFIED HURDLER STRETCH

STRETCHES

Modified Hurdler Stretch

Sit on floor, one leg extended in front of body with toe pointing up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch. Remember to bend from the waist.

Caution

Deep Squat Achilles

Stand with feet shoulder-width apart, toes pointed outward.
Drop into full squat, placing elbows on inside of knees.
Feel stretch in back of heels.

Caution

Cross-Legged Forward Reach

Sit upright with legs crossed, meditation-style.
Reach forward with body, laying on floor in front of you.
Feel stretch through hips and back.

Caution

Kneeling Quad Stretch

Place one knee on bench and same side arm extended on bench.
Reach back, grabbing ankle with other arm and pull leg towards butt.
You should feel stretch through quadriceps and in front hip.

Caution

Standing Toe Touch

Stand with legs shoulder-width apart.
Bend from waist, slightly rounding back and touching toes.
You should feel this exercise in back of legs and through the back.

Caution

Groin Stretch

Sit on floor with feet together.
Allow legs to drop downward.
The closer the feet are to the body, the better the stretch.

Caution





 

DEEP SQUAT ACHILLES

STRETCHES

Modified Hurdler Stretch

Sit on floor, one leg extended in front of body with toe pointing up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch. Remember to bend from the waist.

Caution

Deep Squat Achilles

Stand with feet shoulder-width apart, toes pointed outward.
Drop into full squat, placing elbows on inside of knees.
Feel stretch in back of heels.

Caution

Cross-Legged Forward Reach

Sit upright with legs crossed, meditation-style.
Reach forward with body, laying on floor in front of you.
Feel stretch through hips and back.

Caution

Kneeling Quad Stretch

Place one knee on bench and same side arm extended on bench.
Reach back, grabbing ankle with other arm and pull leg towards butt.
You should feel stretch through quadriceps and in front hip.

Caution

Standing Toe Touch

Stand with legs shoulder-width apart.
Bend from waist, slightly rounding back and touching toes.
You should feel this exercise in back of legs and through the back.

Caution

Groin Stretch

Sit on floor with feet together.
Allow legs to drop downward.
The closer the feet are to the body, the better the stretch.

Caution





 

CROSS-LEGGED FORWARD REACH

STRETCHES

Modified Hurdler Stretch

Sit on floor, one leg extended in front of body with toe pointing up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch. Remember to bend from the waist.

Caution

Deep Squat Achilles

Stand with feet shoulder-width apart, toes pointed outward.
Drop into full squat, placing elbows on inside of knees.
Feel stretch in back of heels.

Caution

Cross-Legged Forward Reach

Sit upright with legs crossed, meditation-style.
Reach forward with body, laying on floor in front of you.
Feel stretch through hips and back.

Caution

Kneeling Quad Stretch

Place one knee on bench and same side arm extended on bench.
Reach back, grabbing ankle with other arm and pull leg towards butt.
You should feel stretch through quadriceps and in front hip.

Caution

Standing Toe Touch

Stand with legs shoulder-width apart.
Bend from waist, slightly rounding back and touching toes.
You should feel this exercise in back of legs and through the back.

Caution

Groin Stretch

Sit on floor with feet together.
Allow legs to drop downward.
The closer the feet are to the body, the better the stretch.

Caution





 
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