Stretching
This section provides a basic routine for stretching the lower and upper body maintenance. This is a reasonably balanced stretching sequence that would be useful for any amateur athlete or weekend warrior, who constantly misaligns their body by exercising their muscles without stretching them properly. Stretching should be done both before physically challenging exercise to warm up the muscles before and then immediately after exercise to keep the elongation in the muscles. You may choose to do light warm up movement to warm your muscles before stretching deeply, but this shouldn't be necessary if you approach each stretch slowly and mindfully.
This Stretching sequence should take about 20 - 45 minutes depending on how long you do each stretch. In this sequence, there are times when one leg or one arm is stretched completely before stretching the other leg or arm, in order to maximize the blood flow and flexibility before alternating sides.
General Instructions for EACH stretch:
- Protect your knee when placing it on the ground by placing a flat cushion or folded towel under it.
- Align the feet, legs, knees or back/sacrum as shown by the lines and arrows in the pictures.
- Exhale, relax and slowly stretch deeper to help the muscles release tension.
- Inhale and pause from stretching deeper, while maintaining some tension.
- Try to do Each Stretch at least 1 minute or more depending on which stretch or side you feel you needs more release.
CAUTION:
Do not force yourself deeper into stretching. Not all people are able to do all these stretches as pictured. There may be some limitations in range or inability to do some stretches depending on past injuries, inflexibility or other reasons. If you feel pain, listen to your pain and back off to a gentle stretch or omit the stretch entirely. In some cases, alternate stretches are given as options until you grow in flexibility and are able to do the more deeper stretch.
Begin by choosing one
leg (right leg pictured) and perform stretches
#1-11.
1a.
1b.
1a. (Easier stretch) QUADRICEPS, IT Band + Hip - Right knee close to the hip with side of the foot flat with the ankle at 90 degrees. Keep the knee straight in line with the hip. Relax for a couple minutes and try and let the right knee and right hip lower as much as possible.
1b. (More difficult stretch) QUADRICEPS, IT Band + Hip - Begins the same as 1a., then slowly put the left heel on the knee to get the full stretch in the leg and the hip.
CAUTION #1b: If your right knee is painful during either stretch, skip them and ask a skilled practitioner for help.
2.
3a.
3b.
2. Hip - Fold the right leg over left knee with the ankle bone just outside the leg. Stretch bending from the sacrum (not the middle back) and try to keep the right leg horizontal. An alternative to this is to lay on your back in the same position and pull your left leg close to your body to stretch your right hip.
3a. Setup - Start by standing sideways with the pelvis lifted (belly button up) and the right arm at length away from the wall.
3b. iliotibial Band (ITB) - Cross the left (outside) leg just in front of the right leg and bend the left knee & right arm to support your body, while keeping the right leg straight with foot flat on the ground, the hips in-line sideways and the pelvis lifted slightly.
4.
5.
6.
4. Groin + Outer Leg (Quadriceps) - Align your body as shown to where both hips are perpendicular to the legs and lunge forward from the hip and lean back from the torso looking up at the same time.
5. Outer Leg (Abductors), Groin + Hip - Align both feet in a straight line with the ankle of the back leg pointed 45 degrees forward. Keep the hips level and sideways in line with the legs. Slowly lunge forward from the hip to the point where your front knee is above your heel (move your foot if you over-extend your knee).
6. QUADRICEPS + Low Back - Sit back on top of a cushion and fold the right knee under the hip with top of the foot flat with the ankle right next to the hip. Keep the knee straight in line with the hip and shoulders and slowly lower yourself back to your elbows. If you can go lower (without your back or right knee coming up), lay down flat and breathe into this stretch.
CAUTION #6: If your right knee comes off the ground or is painful during either stretch, skip them and ask a skilled practitioner for help. An easier version of this stretch is to simply stand and pull the foot to your buttocks, using both hands on the foot.
7a.
7b.
OPTION:
7a. (Easier) Groin + Inner Leg (Adductor Tendon) - Bend the left leg with the heel up and keep the right leg straight with the knee and foot both pointed up. Try to sink back into the stretch as much as you can. Keep the right leg so the toes are up and aligned with the knees.
7b. (Deeper Stretch) Groin + Inner Leg (Adductor Tendon) - Bend the left leg with the heel flat and keep the right leg straight with the knee and foot both pointed up. Try to sink back into the stretch as much as you can. Keep the right leg so the toes are up and aligned with the knees.
CAUTION: If your right knee hurts during either or both of these stretches, skip them and ask a skilled practitioner for help.
8a.
8b.
OPTION:
8a. (Easier) Hamstring - Sit on a chair so that you can straighten your right leg with the knee and foot in line and toes raised. Keep your back straight and flex at the hip when you bend forward to stretch the hamstring deeper.
8b. (Deeper stretch) Hamstring - Fold your left leg under your hip with the top of the foot flat on the cushion and pointing straight. Straighten your right leg with the knee and foot in line and toes raised. Keep your back straight and flex at the hip when you bend forward to stretch the hamstring deeper.
CAUTION: If you have pain sitting on your left knee in 8b., only do 8a. If your right knee hyper-extends (extends beyond 180 degrees), hold the close to 180 degrees using the muscles so you don't make the hyper-extension problem worse.
9.
10.
9. Hip + Neck - lift the knee to the chest as high as it will go and raise the head to try to touch the chin to the knee.
10. Hip + Lower Back - twist the right leg across the left hip and keep the knee 90 degrees to the torso, while keeping the right shoulder on the ground. Try to bring the right knee closer to the ground as you stretch.
11a.
11b.
11a. Setup - bring your right shoulder across the left and place your foot on the ground. Lift yourself up sideways.
11b. Hip + Middle Back - lock the right leg on the ground above the left knee and place the left arm (above the elbow) inside of the right knee. Twist to the right with the help of your right arm, left elbow and lower back straight.
Return to perform stretches #1-11 for the other leg/side.
1a.
1b.
1a. (Easier stretch) QUADRICEPS, IT Band + Hip - Right knee close to the hip with side of the foot flat with the ankle at 90 degrees. Keep the knee straight in line with the hip. Relax for a couple minutes and try and let the right knee and right hip lower as much as possible.
1b. (More difficult stretch) QUADRICEPS, IT Band + Hip - Begins the same as 1a., then slowly put the left heel on the knee to get the full stretch in the leg and the hip.
CAUTION #1b: If your right knee is painful during either stretch, skip them and ask a skilled practitioner for help.
2.
3a. 3b.
2. Hip - Fold the right leg over left knee with the ankle bone just outside the leg. Stretch bending from the sacrum (not the middle back) and try to keep the right leg horizontal. An alternative to this is to lay on your back in the same position and pull your left leg close to your body to stretch your right hip.
3a. Setup - Start by standing sideways with the pelvis lifted (belly button up) and the right arm at length away from the wall.
3b. iliotibial Band (ITB) - Cross the left (outside) leg just in front of the right leg and bend the left knee & right arm to support your body, while keeping the right leg straight with foot flat on the ground, the hips in-line sideways and the pelvis lifted slightly.
4.
5. 6.
4. Groin + Outer Leg (Quadriceps) - Align your body as shown to where both hips are perpendicular to the legs and lunge forward from the hip and lean back from the torso looking up at the same time.
5. Outer Leg (Abductors), Groin + Hip - Align both feet in a straight line with the ankle of the back leg pointed 45 degrees forward. Keep the hips level and sideways in line with the legs. Slowly lunge forward from the hip to the point where your front knee is above your heel (move your foot if you over-extend your knee).
6. QUADRICEPS + Low Back - Sit back on top of a cushion and fold the right knee under the hip with top of the foot flat with the ankle right next to the hip. Keep the knee straight in line with the hip and shoulders and slowly lower yourself back to your elbows. If you can go lower (without your back or right knee coming up), lay down flat and breathe into this stretch.
CAUTION #6: If your right knee comes off the ground or is painful during either stretch, skip them and ask a skilled practitioner for help. An easier version of this stretch is to simply stand and pull the foot to your buttocks, using both hands on the foot.
7a.
7b.OPTION:
7a. (Easier) Groin + Inner Leg (Adductor Tendon) - Bend the left leg with the heel up and keep the right leg straight with the knee and foot both pointed up. Try to sink back into the stretch as much as you can. Keep the right leg so the toes are up and aligned with the knees.
7b. (Deeper Stretch) Groin + Inner Leg (Adductor Tendon) - Bend the left leg with the heel flat and keep the right leg straight with the knee and foot both pointed up. Try to sink back into the stretch as much as you can. Keep the right leg so the toes are up and aligned with the knees.
CAUTION: If your right knee hurts during either or both of these stretches, skip them and ask a skilled practitioner for help.
8a.
8b.OPTION:
8a. (Easier) Hamstring - Sit on a chair so that you can straighten your right leg with the knee and foot in line and toes raised. Keep your back straight and flex at the hip when you bend forward to stretch the hamstring deeper.
8b. (Deeper stretch) Hamstring - Fold your left leg under your hip with the top of the foot flat on the cushion and pointing straight. Straighten your right leg with the knee and foot in line and toes raised. Keep your back straight and flex at the hip when you bend forward to stretch the hamstring deeper.
CAUTION: If you have pain sitting on your left knee in 8b., only do 8a. If your right knee hyper-extends (extends beyond 180 degrees), hold the close to 180 degrees using the muscles so you don't make the hyper-extension problem worse.
9.
10.
9. Hip + Neck - lift the knee to the chest as high as it will go and raise the head to try to touch the chin to the knee.
10. Hip + Lower Back - twist the right leg across the left hip and keep the knee 90 degrees to the torso, while keeping the right shoulder on the ground. Try to bring the right knee closer to the ground as you stretch.
11a.
11b.
11a. Setup - bring your right shoulder across the left and place your foot on the ground. Lift yourself up sideways.
11b. Hip + Middle Back - lock the right leg on the ground above the left knee and place the left arm (above the elbow) inside of the right knee. Twist to the right with the help of your right arm, left elbow and lower back straight.
Return to perform stretches #1-11 for the other leg/side.
1a.
1b.
Setup on knees and hands under the hips and shoulders with fingers spread apart.
1a. Back - Exhale raising the back, lowering the head and hold for about 5 seconds.
1b. Chest - Inhale lowering the stomach, raising the head and hold for about 5 seconds.
Repeat 1a. and 1b. (~3 - 6 times).
2a.
2b.
2a. Chest - Inhale pulling the chest forward, lowering the shoulders, raising the head and hold for about 5 seconds.
2b. Back - Exhale squatting back on the knees with arms extending forward and hold for about 5 seconds.
Repeat 2a. and 2b. 3 - 6 times.
3.
4.
3. Arms - Lock the arms straight with hands flat and reversed 180 degrees (outward) position. Slowly move the weight backwards.
CAUTION: If either arm hurts too much during this stretch, skip it and ask a skilled practitioner for help.
4. Arms - Lock the fingers (palm up) and extend the arms straight above the head.
Choose one arm (right arm pictured) to perform stretches #5 - 7.
5.
6.
7.
5. Chest + Arm - Hook the fingers and hand on a door frame, extend them arm straight and try to stretch the chest and arm down to the wrist. You may slowly turn away from the hand holding 180+ degrees for more stretch.
6. Latisimus + Arm - Lift and fold the elbow, place the hand behind the neck and hook the top of the elbow with the other hand. Pull and lean away from the bent arm to stretch it all the way down to the scapula.
7. Neck + Trapezius + Shoulder - Place the arm behind the back with the hand toward the front. Use the other hand to lock the hand forward, thus keeping the shoulder down. Slowly lean the head away from the shoulder.
Return to perform stretches #5 - 7 for the other arm.
8.
8. Shoulders + Latisimus + Neck - Squat on the knees and place the arms folded at the elbows on a chair. Duck the head under the arms and slowly sink down into the stretch.