Body & Mind Training Center

Stomach Stretches


Abdominal Stretch :

Teaching Points :

Lay on your back over a swiss ball
Keep your feet planted firmly on the floor
Make sure your lower back is supported fully
Hold for between 10 and 30 seconds

Variations :

Abdominal Stretch II


Muscles Stretched :

Rectus Abdominus

Related Injuries :

Abdominal strain


Side Stretch :

Teaching Points :

Sit on a chair with the end of a towel in the right hand and the other end under the right foot, keeping it taut
Place the left arm up over the head and bend to the right
Hold for between 10 and 30 seconds
Change sides


Variations :

Stand upright with the feet shoulder width
Slowly bend to the left or right, reaching down the leg with the fingers


Muscles Stretched :

Quadratus Lumborum
Internal Obliques
External Obliques


Related Injuries :

Abdominal strain
Lower back pain

Hips & Groin



Gluteus Maximus Stretch :

Teaching Points :

Lay on the floor on your back
Pull your bent knee up towards the opposite shoulder
Hold for between 10 and 30 seconds

Variations :

Perform sitting and leaning back on the other hand


Muscles Stretched :

Gluteus Maximus


Related Injuries :

Trigger points in the gluteal muscles
Piriformis syndrome


Outer Hip Stretch :

Teaching Points :

Lay on the floor on your back
Cross the right foot over the left knee, keeping the right knee bent
Use your left hand to pull the right knee across your body
Hold for between 10 and 30 seconds

Variations :

Standing Outer Hip Stretch

Muscles Stretched :

Gluteus Medius
Gluteus Minimus
Tensor Fasciae Latae


Related Injuries :

Trigger points in the gluteal muscles
Piriformis syndrome
Iliotibial Band Syndrome



Standing Outer Hip Stretch :

Teaching Points :

Stand side on to a wall with the leg to be stretched crossed behind the other
Balance yourself using one hand on the wall
Push your hips away from the wall, keeping the knees straight
Hold for between 10 and 30 seconds


Variations :

Perform leaning forwards, using the wall or a table for support
Take the leg being stretched as far across your body as possible
Push the hips away


Muscles Stretched :

Tensor Fasciae Latae
Iliotibial Band
Sartorius


Related Injuries :

Iliotibial Band Syndrome (Runners knee)


Piriformis Stretch :

Teaching Points :

Lay on the floor on your back and cross the right ankle over the left knee
Grip the thigh of your left leg and pull the knee towards you, lifting the foot off the floor
Pull the knee further towards you to increase the stretch
Hold for between 10 and 30 seconds

Variations :

Perform in sitting with the back supported

Muscles Stretched :

Piriformis

Related Injuries :

Piriformis syndrome



Gluteal Stretch :


Teaching Points :

Lay on your stomach and bend one leg up under your stomach
Lean forwards to further rotate and flex the leg and increase the stretch
Hold for between 10 and 30 seconds

Variations :

Gluteus Maximus Stretch
Outer Hip Stretch

Muscles Stretched :

Gluteus Maximus
Gluteus Minimus
Gluteus Medius
Piriformis


Related Injuries :

Piriformis Syndrome
Trigger points in the gluteals



Short Adductor Stretch:

Teaching Points :

Sit on the floor with your knees bent and feet together
Place your hands on your ankles and push down gently on your knees with your elbows to increase the stretch
Hold for between 10 and 30 seconds

Variations :

Long Adductor Stretch

Muscles Stretched :

Adductor Magnus
Adductor Longus
Adductor Brevis
Pectineus


Related Injuries :

Groin Strain



Long Adductor Stretch :

Teaching Points :

Sit on the floor with your legs as far apart as possible and knee straight
Keep the back straight and lean forwards from the hips
Hold for between 10 and 30 seconds


Variations :

Standing Groin Stretch


Muscles Stretched :

Gracilis
Adductor Magnus
Adductor Longus
Adductor Brevis


Related Injuries :

Groin Strain




Standing Groin Stretch :

Teaching Points :

Stand with your feet wide apart and knees straight
Bend the right knee out to the side and lean to the right
Hold for between 10 and 30 seconds


Variations :

Long Adductor Stretch

Muscles Stretched :

Gracilis
Adductor Magnus
Adductor Brevis
Adductor Longus


Related Injuries :

Groin Strain



Hip Flexor Stretch :


Teaching Points :

Kneel with one knee on the floor and the other foot in front with the knee bent
Push your hips forwards and keep the back upright
Hold for between 10 and 30 seconds

Variations :

Sit on the ground with one leg tucked under your buttocks
Lean backwards slowly

Muscles Stretched :

Rectus Femoris
Iliopsoas

Related Injuries :

Thigh strain
Contusion
Inflammation of the rectus femoris tendon

Thigh Stretches




Standing Quadriceps Stretch :


Teaching Points :

Stand on one leg and pull the other foot up behind your bottom
Keep your knees together and push your hips forwards to increase the stretch
Hold for between 10 and 30 seconds

Variations :

Laying Quadriceps Stretch


Muscles Stretched :

Rectus Femoris
Vastus Medialis
Vastus Lateralis
Vastus Intermedius

Related Injuries :

Thigh strain
Contusion
Patella Tendonitis


Laying Quadriceps Stretch :

Teaching Points :

Lay on your front and pull one foot up to meet your buttocks
Hold for between 10 and 30 seconds

Variations :

Wrap a towel around the ankle and pull the ends to increase the stretch
Standing Quadriceps Stretch

Muscles Stretched :

Rectus Femoris
Vastus Medialis
Vastus Lateralis
Vastus Intermedius

Related Injuries :

Thigh strain
Contusion
Patella Tendonitis


Sitting Hamtring Stretch :

Teaching Points :

Sit on the floor with both legs straight
Keep your back straight as you lean forwards through the hips
Hold for between 10 and 30 seconds

Variations :

Have the legs at a 45 degree angle
Standing hamstring stretch

Muscles Stretched :

Biceps Femoris
Semimembranosus
Semitendinosus


Related Injuries :

Hamstring strain
Hamstring tendinitis
Contusion



Standing Hamstring Stretch :

Teaching Points :

Stand with one leg just in front of the other
Bend the back knee and rest your weight on the bent knee
Tilt the hips forwards as if sticking your bum in the air!
Hold for between 10 and 30 seconds

Variations :

Sitting Hamstring Stretch


Muscles Stretched :

Biceps Femoris
Semimembranosus
Semitendinosus


Related Injuries :

Hamstring strain
Hamstring tendinitis
Contusion



Partner Hamstring Stretch :

Teaching Points :

Lay on your back
Lift one leg off the floor, keeping the knee straight
Get your partner to push it higher until you feel a stretch
Hold for between 10 and 30 seconds

Variations :

Wrap a towel around the sole of the foot
Grasp the ends of the towel and pull your foot towards your head
Standing hamstring stretch


Muscles Stretched :

Biceps Femoris
Semimembranosus
Semitendinosus


Related Injuries :

Hamstring strain
Hamstring tendinitis
Contusion

Lower Leg Stretches


Shin Stretch :

Teaching Points:

•Kneel with your shins flat on the ground

•Sit back on your heels, slowly increasing the pressure

•Hold for between 10 and 30 seconds

Variations :

•Advanced Shin Stretch

Muscles Stretched :

•Tibialis Anterior

•Extensor Digitorum Longus

•Extensor Hallucis Longus

Related Injuries :

•Shin Splints

•Anterior Compartment Syndrome


Standing Shin Stretch :

Teaching Points :

•Stand with your toes of the left foot on the floor on the outside of your right foot

•Bend the right leg to push your ankle towards the ground

•Hold for between 10 and 30 seconds

•Swap legs!

Variations :

•Shin stretch

Muscles Stretched :

•Tibialis Anterior

•Extensor Digitorum Longus

•Extensor Hallucis Longus


Related Injuries :

•Shin Splints

•Anterior Compartment Syndrome


Advanced Shin Stretch :

Teaching Points :

•Kneel with your shins flat on the ground

•Place your hands on the floor next to your knees

•Raise your knees of the floor, keep your heels and knees together and feet on the floor

•Hold for between 10 and 30 seconds

Variations :

•Shin stretch

Muscles Stretched :

•Tibialis Anterior

•Extensor Digitorum Longus

•Extensor Hallucis Longus


Related Injuries :

•Shin Splints

•Anterior Compartment Syndrome


Gastrocnemius Stretch :

Teaching Points :

•Stand with one leg far in front of the other

•Keep the back heel flat on the floor

•Bend the front leg and keep the back leg straight

•Hold for between 10 and 30 seconds


Variations :

•Perform the same stretch in front of a wall

•Place your hands on the wall, lean forwards and push against the wall

Muscles Stretched :

•Gastrocnemius

Related Injuries :

•Calf Strain

•Achilles Tendinitis

•Achilles Tear


Advanced Gastrocnemius Stretch :

Teaching Points :

•Stand on a step with only the toes supported

•Drop the heels off the back of the step, keeping the knee straight

•Hold for between 10 and 30 seconds

Variations :

•Perform on one leg only

•Gastrocnemius Stretch


Muscles Stretched :

•Gastrocnemius

Related Injuries :

•Calf Strain

•Achilles Tendinitis

•Achilles Tear


Soleus Stretch :


Teaching Points :

•Stand with one leg in front of the other close to a wall

•Place your hands on the wall and lean forwards

•Bend both knees, trying to touch the front knee on the wall

•Keep the heel down

•Hold for between 10 and 30 seconds

Variations :

•Advanced Soleus Stretch

Muscles Stretched :

•Soleus

•Tibialis Posterior

•Flexor Digitorum Longus


Related Injuries :

•Calf Strain

•Achilles Tendinitis

•Achilles Tear



Advanced Soleus Stretch :

Teaching Points :

•Stand with the toes of the front foot on a step and the knee bent

•Lean forwards, putting your weight on the front leg and dropping the heel off the step

•Hold for between 10 and 30 seconds


Variations :

•Soleus Stretch

Muscles Stretched :

•Soleus

•Tibialis Posterior

Related Injuries :

•Calf Strain

•Achilles Tendinitis

•Achilles Tear


Peroneal Stretch :

Teaching Points :

•Sit in a chair with one ankle resting on the other knee

•With your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert)

•Hold for between 10 and 30 seconds


Muscles Stretched :

•Peroneus Longus

•Peroneus Brevis

•Flexor Hallucis Longus

Related Injuries :

•Peroneal Tendinopathy

Foot & Ankle stretches


Plantar Fascia Stretch :

Teaching Points :

Sit on the floor with the knee bent and the heel on the floor
Pull up on your toes to stretch the arch of the foot
Hold for between 10 and 30 seconds

Muscles Stretched :

Plantar Fascia
Flexor Digitorum Longus
Flexor Hallucis Longus


Related Injuries :

Plantar Fasciitis


Foot and Toe Stretch :

Teaching Points :

Kneel on the floor with one foot flat and the other arched
Move the lower knee towards the ground
Hold for between 10 and 30 seconds

Muscles Stretched :

Plantar Fascia
Flexor Digitorum Longus
Flexor Hallucis Longus


Related Injuries :

Plantar Fasciitis

Whole Body strech


Laying Reach :

Teaching Points :

Lay on your back with your legs straight and arms above your head
Stretch yourself out as far as you can
Hold for between 10 and 30 seconds

Variations :

Perform whilst standing up


Muscles Stretched :

Most muscles of the arms, stomach and legs