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This routine of static stretches should be performed at home without rushing and distractions.
Remember to do it slowly, increase the stretch gradually without bouncing and causing pain, and breathe relaxed.
If you experience any discomfort or pain while performing these exercises, stop immediately and consult with a professional.
If you experience any discomfort or pain while performing these exercises, stop immediately and consult with a professional.
Hips
Hips
Glutes Stretch - Laying Down
Glutes Stretch - Laying Down
Initial Position: Lie on your back and grab your knee with the hand on the same side.
Movement: Use the other hand to slowly pull your lower leg and knee towards the opposite shoulder.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each leg.
Video of glutes static stretch.
Butterfly Stretch
Butterfly Stretch
Initial Position: Sit down on the floor and bring both feet together.
Movement: With the help of your arms, drive your knees gently down to the floor.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets.
Video of butterfly static stretch.
Backward Lunge Stretch
Backward Lunge Stretch
Initial Position: Stand with your feet hip-width apart: Begin by standing with your feet hip-width apart and your arms at your sides.
Movement: Step back with one leg: Take a big step backward with one leg, landing on the ball of your foot. Keep your front knee bent at a 90-degree angle and your back leg straight.
Hold: for 20-30 seconds and then repeat with your left leg
Repetitions: 3 sets on each leg.
Video of backward lunge static stretch.
Knees
Knees
Quad Stretch - Laying Down
Quad Stretch - Laying Down
Initial Position: Start by lying on your stomach with your legs straight out behind you.
Movement: Bend one knee and bring your heel towards your glutes. Use your hand to hold onto your ankle, pulling it towards your glutes.
Hold: for 20-30 seconds and then repeat with your left leg.
Repetitions: 3 sets on each leg.
Video of quadriceps static stretch.
Hamstrings Stretch - Laying Down
Hamstrings Stretch - Laying Down
Initial Position: Begin by lying on your back with your legs straight out in front of you. Keep your arms at your sides and your shoulders relaxed.
Movement: Lift one leg off the ground, keeping it as straight as possible. You can either hold onto the back of your thigh or use a towel or yoga strap to hold onto your foot. Gently pull your leg towards your chest.
Hold: for 20-30 seconds and then repeat with your left leg.
Repetitions: 3 sets on each leg.
Video of hamstring static stretch.
Ankles
Ankles
Calf Stretch
Calf Stretch
Initial Position: Begin by lying on your back Raise one leg with your knee stretched.
Movement: Lift one leg off the ground, keeping it as straight as possible. Loop a towel or belt around the back of your foot and gently pull your foot towards you until you feel a stretch in your calf.
Hold: for 20-30 seconds and then repeat with your left foot.
Repetitions: 3 sets on each foot.
Video of calf static stretch.
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