Hip flexor stretch: Assume the position pictured and tuck your pelvis backward as in the posterior pelvic tilt photo below. Feel the stretch in the front of the pelvis and upper thigh of the kneeling leg. Hold 30 seconds.
ITB and hamstring stretch: Cross legs in standing and flex forward with flat back until stretch is felt. Hold 10 seconds. Repeat 2-3 times.
ITB stretch: Standing, cross one leg in front of the other. Feel ITB stretch in back leg. Intensify the stretch by reaching opposite arm overhead and to inside. Hold 10 seconds. Repeat 2-3 times.
Quad stretch: Keep legs parallel. Pull heel towards buttock to feel stretch in quad. To intensify the stretch, incorporate the posterior pelvic tilt pictured in the second image of this series. Hold 30 seconds.
Adductor stretch: Keep back flat (neutral) and assume side lunge position. Find a gentle stretch in the straight leg. Hold 10 seconds. Repeat 2-3 times.
Hamstring stretch: Assume the position. Keep your back in neutral while hinging forward at the hip. Find the stretch in the back of the thigh of the straight leg. Hold 10 seconds. Repeat 2-3 times.
Gastroc stretch: Keep pelvis and feet facing forward, maintain the arch of your feet, and keep both feet flat on floor. Lean forward into wall. Find the stretch in the back of the leg. Hold 30 seconds.
Soleus stretch: Pelvis and feet facing forward, keep arches in feet, knees bent and lean into wall. Hold 30 seconds.
Child's pose. 30 seconds.
Child's pose. 30 seconds.
