Lay on back, legs extended.
Grab one knee, pulling knee towards chest with arms.
Repeat on opposite side, feeling stretch through glutes and lower back.
Caution
Modified Hurdler Room
Sit on floor with one leg extended in front of body, toe up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch.
Caution
Knee Rollover
Lay face up on floor with shins at 90 degrees and feet together.
Roll both legs to one side.
Feel stretch across lower back. Notice potential differences between sides.
Caution
Groin Stretch
Sit on floor with feet together.
Let knees fall towards floor.
The closer you bring your feet to body, the greater the stretch.
Caution
Piriformis Stretch
Lay on back and cross one leg at the ankle to the knee of opposite leg.
Grab behind the knee of leg with foot on floor, pull knee towards chest.
Repeat on opposite side, feeling stretch through glutes, hips, and lower back.
Caution
Standing Hamstring Stretch
Stand with feet shoulder-width apart.
Bend over and touch toes.
Bend knees slightly and eel stretch in hamstrings.
Caution
LB 20- Knee to Chest
STRETCHES
Knee to Chest Back Stretch
Lay on back, legs extended.
Grab one knee, pulling knee towards chest with arms.
Repeat on opposite side, feeling stretch through glutes and lower back.
Caution
Modified Hurdler Room
Sit on floor with one leg extended in front of body, toe up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch.
Caution
Knee Rollover
Lay face up on floor with shins at 90 degrees and feet together.
Roll both legs to one side.
Feel stretch across lower back. Notice potential differences between sides.
Caution
Groin Stretch
Sit on floor with feet together.
Let knees fall towards floor.
The closer you bring your feet to body, the greater the stretch.
Caution
Piriformis Stretch
Lay on back and cross one leg at the ankle to the knee of opposite leg.
Grab behind the knee of leg with foot on floor, pull knee towards chest.
Repeat on opposite side, feeling stretch through glutes, hips, and lower back.
Caution
Standing Hamstring Stretch
Stand with feet shoulder-width apart.
Bend over and touch toes.
Bend knees slightly and eel stretch in hamstrings.
Caution
DS 19
STRETCHES
Knee to Chest Back Stretch
Lay on back, legs extended.
Grab one knee, pulling knee towards chest with arms.
Repeat on opposite side, feeling stretch through glutes and lower back.
Caution
Modified Hurdler Room
Sit on floor with one leg extended in front of body, toe up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch.
Caution
Knee Rollover
Lay face up on floor with shins at 90 degrees and feet together.
Roll both legs to one side.
Feel stretch across lower back. Notice potential differences between sides.
Caution
Groin Stretch
Sit on floor with feet together.
Let knees fall towards floor.
The closer you bring your feet to body, the greater the stretch.
Caution
Piriformis Stretch
Lay on back and cross one leg at the ankle to the knee of opposite leg.
Grab behind the knee of leg with foot on floor, pull knee towards chest.
Repeat on opposite side, feeling stretch through glutes, hips, and lower back.
Caution
Standing Hamstring Stretch
Stand with feet shoulder-width apart.
Bend over and touch toes.
Bend knees slightly and eel stretch in hamstrings.
Caution
LB 22-Knees Together Rollover
STRETCHES
Knee to Chest Back Stretch
Lay on back, legs extended.
Grab one knee, pulling knee towards chest with arms.
Repeat on opposite side, feeling stretch through glutes and lower back.
Caution
Modified Hurdler Room
Sit on floor with one leg extended in front of body, toe up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch.
Caution
Knee Rollover
Lay face up on floor with shins at 90 degrees and feet together.
Roll both legs to one side.
Feel stretch across lower back. Notice potential differences between sides.
Caution
Groin Stretch
Sit on floor with feet together.
Let knees fall towards floor.
The closer you bring your feet to body, the greater the stretch.
Caution
Piriformis Stretch
Lay on back and cross one leg at the ankle to the knee of opposite leg.
Grab behind the knee of leg with foot on floor, pull knee towards chest.
Repeat on opposite side, feeling stretch through glutes, hips, and lower back.
Caution
Standing Hamstring Stretch
Stand with feet shoulder-width apart.
Bend over and touch toes.
Bend knees slightly and eel stretch in hamstrings.
Caution
Seated Groin Stretch
STRETCHES
Knee to Chest Back Stretch
Lay on back, legs extended.
Grab one knee, pulling knee towards chest with arms.
Repeat on opposite side, feeling stretch through glutes and lower back.
Caution
Modified Hurdler Room
Sit on floor with one leg extended in front of body, toe up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch.
Caution
Knee Rollover
Lay face up on floor with shins at 90 degrees and feet together.
Roll both legs to one side.
Feel stretch across lower back. Notice potential differences between sides.
Caution
Groin Stretch
Sit on floor with feet together.
Let knees fall towards floor.
The closer you bring your feet to body, the greater the stretch.
Caution
Piriformis Stretch
Lay on back and cross one leg at the ankle to the knee of opposite leg.
Grab behind the knee of leg with foot on floor, pull knee towards chest.
Repeat on opposite side, feeling stretch through glutes, hips, and lower back.
Caution
Standing Hamstring Stretch
Stand with feet shoulder-width apart.
Bend over and touch toes.
Bend knees slightly and eel stretch in hamstrings.
Caution
Piriformis Stretch
STRETCHES
Knee to Chest Back Stretch
Lay on back, legs extended.
Grab one knee, pulling knee towards chest with arms.
Repeat on opposite side, feeling stretch through glutes and lower back.
Caution
Modified Hurdler Room
Sit on floor with one leg extended in front of body, toe up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch.
Caution
Knee Rollover
Lay face up on floor with shins at 90 degrees and feet together.
Roll both legs to one side.
Feel stretch across lower back. Notice potential differences between sides.
Caution
Groin Stretch
Sit on floor with feet together.
Let knees fall towards floor.
The closer you bring your feet to body, the greater the stretch.
Caution
Piriformis Stretch
Lay on back and cross one leg at the ankle to the knee of opposite leg.
Grab behind the knee of leg with foot on floor, pull knee towards chest.
Repeat on opposite side, feeling stretch through glutes, hips, and lower back.
Caution
Standing Hamstring Stretch
Stand with feet shoulder-width apart.
Bend over and touch toes.
Bend knees slightly and eel stretch in hamstrings.
Caution
GF 21-Standing Hamstring Stretch
STRETCHES
Knee to Chest Back Stretch
Lay on back, legs extended.
Grab one knee, pulling knee towards chest with arms.
Repeat on opposite side, feeling stretch through glutes and lower back.
Caution
Modified Hurdler Room
Sit on floor with one leg extended in front of body, toe up. Place other foot against inside of thigh.
Lean forward from waist.
Reach with opposite arm to maximize stretch.
Caution
Knee Rollover
Lay face up on floor with shins at 90 degrees and feet together.
Roll both legs to one side.
Feel stretch across lower back. Notice potential differences between sides.
Caution
Groin Stretch
Sit on floor with feet together.
Let knees fall towards floor.
The closer you bring your feet to body, the greater the stretch.
Caution
Piriformis Stretch
Lay on back and cross one leg at the ankle to the knee of opposite leg.
Grab behind the knee of leg with foot on floor, pull knee towards chest.
Repeat on opposite side, feeling stretch through glutes, hips, and lower back.
Caution
Standing Hamstring Stretch
Stand with feet shoulder-width apart.
Bend over and touch toes.
Bend knees slightly and eel stretch in hamstrings.
