Stretches

Simple Hamstring Stretch

Directions: Sit with your legs out straight. Keeping knees straight lean forward and reach your hands toward your feet. Stop when your knees start to bend. Hold for 15 seconds. Do this 5 times.


Simple Hamstring Stretch

Directions: Sit with your legs out straight. Keeping knees straight lean forward and reach your hands toward your feet. Stop when your knees start to bend. Hold for 15 seconds. Do this 5 times.


Runners Stretch/Calf Stretch

Directions: Stand about a foot from the wall, place hands on the wall, arms straight. Step one leg back and straighten leg. Front leg is bent. Press into the wall and hold for 15 seconds. Change leg position and hold for 15 seconds. Repeat 3 times on each side.


Hurdler Stretch

Directions: Sit on the floor with one leg straight out. Bend the other leg so your foot faces inward. Stretch your arms forward with one hand on each side of the straight leg and bend forward. Stop when your knee starts to bend. Hold for 10 seconds. Repeat 3 times. Switch legs and repeat 3 times.



Butterfly Stretch

Sit tall on your mat with your knees bent, and hands by your side on the mat. Bring the soles of your feet together and allow the knees to open out to the side. Use your leg muscles to open the knees and bring them closer to the floor. Hold the pose for 30 seconds. Repeat 3 times.



Side Bends

Stand or sit tall, Hands behind your head, bend to one side and hold for count of 10, return to the middle, then bend to the other side hold for count of 10. Repeat 3 times.


Seated Trunk Rotation

Sit facing front with feet pointing forward and flat on the floor. Without moving your feet, turn to one side as far as you can, use your opposite hand to reach toward the back of the chair. Hold for count of 10. Return to the starting position facing front. Repeat to the opposite side. Hold for count of 10. Repeat 3 times.

Supine Trunk Rotation

Lie flat on your back with knees bent and feet flat on the floor. Keeping your shoulders on the mat, let your knees fall to one side as far as you can without your shoulders coming off the mat. Hold for 10 seconds. Return knees to the starting position. Repeat to the other side. Hold for 10 seconds. Repeat 3 times.