Stretch at Completion
Stretch
Description
Standing Quad Stretch
Stand on your right leg, with your left knee flexed so
that you can grab your left ankle with your left hand.
Keep your knees close together, and hold to an
intensity of 5/10 for 10 – 15 seconds per leg.
Standing Gluteal Stretch
Stand holding a counter or anything else stable. Lean
back and cross your right ankle just above the left
knee as you squat down until you feel a great stretch
across the rear portion of your hip. Hold for 10 – 15
seconds at an intensity of 5/10 and switch sides.
Photo
Seated Hamstring Stretch
Sit down with your left leg extended, and your right
knee bent and splayed out to the side with your right
heel coming into your left inner thigh. Reach forward
and place your hands on the top side of your left leg,
reaching towards the ankle or heel. Hold at a 5/10
intensity for 10 – 15 seconds and repeat on your right
leg.
Chest & Shoulder Stretch
Stand with your right elbow bent at 90 degrees, at
shoulder height. Place your right elbow and hand
against a door frame or wall. Rotate your torso and
head slightly to the left until you feel a stretch in your
chest and the front of your right shoulder; hold at a
5/10 intensity for 10 – 15 seconds and switch sides.
Lower Back Stretch
Kneel on the ground and sit on your heels with your
hands outstretched in front of you as you lean your
weight on your heels, keep your hands where they are.
Allow your head to rest on the ground on a mat or
towel, and ensure there is no pain in your shoulders,
but you do feel a stretch in your back. Hold at a 5/10
for 10 – 15 seconds.