Butterfly Stretch / Internal Rotator Stretch

Duration :1 Minute

Instructions:

Butterfly Stretch - Internal Rotator Stretch

  • Lie supine, holding your feet together.
  • Allow the weight of your knees to fall apart from one another.
  • You should feel the stretch in your groin and hips.
  • Hold the position for a minimum of 10 seconds; stop if you feel pain or dizziness.
  • Repeat a minimum of 3 times, up to 10 times, every day.

STRETCHING OCCURS OVER TIME. DOING ONE STRETCH ONCE A MONTH WON’T DO THE JOB!


External Rotator Stretch, II

Duration :2 Minutes

Instructions:

External Rotator Stretch, II

  • Begin in a supine position.
  • Cross the leg of the hip you wish to stretch over top of the other.
  • Reach up around the “under” leg, and pull towards your chest. (In the picture the model is stretching her left side)
  • You should feel the stretch in the center of your “cheek”.
  • Hold the position for a minimum of 10 seconds, more reasonably 20; stop if you feel pain or dizziness.
  • Repeat a minimum of 3 times, up to 10 times, every day.

STRETCHING OCCURS OVER TIME. DOING ONE STRETCH ONCE A MONTH WON’T DO THE JOB!


Basic Hamstring Stretch

Duration :1-3 Minutes

Instructions:

Basic Hamstring Stretch

  • This is one of the most important stretches we teach. Begin by placing your heel on an object approximately 18” high, and stand as erectly as possible.
  • Extend your low back, tilting your pelvis forward, and bend forward from the hips, maintaining the curve of your low back.
  • If you are experiencing low back pain, support your back by placing your hands on your leg for support.
  • For added emphasis, tilt your toes back toward you. You should feel the stretch in the back of your leg.
  • Hold for 10-15 seconds.
  • Repeat often, 8-10 times, every day.