Hamstring Stretch

Lie on your back in a doorway and position your hips slightly in front of the door frame. Raise one leg and rest it against the door frame while keeping that knee extended and your bottom leg on the floor. Increase the stretch by sliding your hips closer to the door frame or lifting the leg away from the door frame.

Lying on your back, wrap a folded towel around the instep of one foot, inhale and extend the leg upward. Exhale and pull the raised leg toward your face, keeping the leg straight.

Sitting on the floor with your legs extended and spread apart, flex one knee until its heel touches the groin of the other leg. Exhale keeping your forward leg straight, extend your upper back and bend forward at the hips.

Iliotibial Band stretch

Sit on the floor with your arms straight and hands resting on the surface of a chair. Extends your legs laterally. Exhale and turn your body laterally, crossing your left leg over your right knee and placing your left foot on the floor. Exhale, bend the supporting arms, and allow the extended leg to slide away form the chair while attempting to lower your hip to the floor.

Stand with your hands at your sides and extend and adduct your left left leg as far as possible. Exhale and flex your trunk laterally toward your right side, keeping your hands by your hips.

Stand with your hands at your sides and extend and adduct your left leg as far as possible. exhale and flex your torso laterally toward your right side. Try to touch the heel of your left leg with both hands. Exhale, round your upper torso, and return to the starting position.

Gluteal stretch

Supine Gluteal Stretch
Begin lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.

Prone Gluteal Stretch Begin this stretch on your hands and knees. Place the leg to be stretched under your stomach/chest, with
your knee in front of your hips and your foot to the sides. Gently lower your upper body onto your leg, keeping your back leg straight, until you feel a stretch in the buttocks. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.

Long Sitting Gluteal Stretch
Begin sitting on the floor with both legs in front of you. Place your foot of the leg to be stretched on the other side of your straight leg. Keeping your back straight, pull the leg to be stretched towards your chest, until you feel a stretch in the buttocks. Hold for 15 seconds, 4 times at a mild to moderate stretch pain-free.

Quadriceps stretch

Prone position
Lie face down, flex one knee and raise your heel toward your buttocks. Exhale ,grasp your raised ankle, and pull your heel toward your buttocks without overcompressing the knee.( do not arch your lower back or twist your pelvis.)

Standing
Stand holding onto something for balance. Flex one knee and raise your heel to your buttocks. Slightly flex your supporting leg, exhale, and grasp your raised foot with one hand. Inhale and slowly pull your heel toward your buttocks without overcompressing the knee.


Stand with the top of one foot resting on a chair behind you. Inhale and slowly flex your front knee.

Lower Back Stretch

Kneel on all fours with your toes pointing backward. Inhale, contract your abdominals, and round your back. Exhale, relax your abdominals, and return to the flat back position.

Sit on a chair with your legs slightly
separated. Exhale extend your upper torso, bend at the hips,and lower your stomach between your thighs.

Lie on your back, flex your knees, and slide your feet toward your buttocks. Grasp behind your thighs to prevent hyperflexion of the knees. Exhale, pull your knees toward your chest and shoulders, and elevate your hips off the floor.

Side Stretches

Standing Side Bend
Stand with your feet shoulder width apart, arms by your sides. Lift your arm straight up, above your head. Bend to your left side, running your left hand down your left leg. Feel the stretch in your right side. Repeat by switching sides. Don't lean forward or backward during stretch.

Sitting Side Bend
This is basically the same stretch as above ,but done seated. Sit on a chair and rest your hands on your thighs. Lift your arm straight up, above your head, bend to the left. Feel the stretch in your right side. Switch sides and repeat.

Sitting Side twist
Sit on a chair, keep your back straight (don't slouch).Keeping your feet fixed on the floor, turn your shoulders to the right and hold the back of the chair with both hands. Feel the stretch. Repeat by turning to the left.

Triceps Stretch

Sit or stand with one arm flexed, raised overhead next to your ear, and your hand resting on your shoulder blade. Grasp your elbow with the other hand, exhale, and pull your elbow behind your head. Hold for 15 seconds.


Sit or stand with one arm behind your lower back as far up on your back as possible.
Lift your other arm overhead while holding a folded towel and flex your elbow. Grasp the towel with your lower hand and inhales as you pull your hands towards each other.