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STRETCHING EXERCISES
Stretching exercised help loosen tight muscles.

Technique: Stretch immediately after a game or workout. Stretch gently and hold for 20 seconds without bouncing (unless otherwise indicated).
Frequency: Do 6-8 repetitions/stretch (unless otherwise indicated). Stretch at least five days a week.
Precaution: Discontinue an exercise if it is painful, even with a gentle stretch.

Image depicting "cat" stretching exercise.

 Cat (mid back and low back)
  • Kneel on hands and knees.
  • Slowly arch back up toward ceiling.
  • Hold when you feel a stretch in mid and lower back.

Image depicting "knee to chest" stretching exercise.

Knee-to-Chest

  • Lie on your back with your knees bent and feet resting on the floor.

  • With your hands, pull one knee to your chest, then the other knee until you feel a gentle stretch in the low back.

  • Hold both knees for 20 counts, and then put one leg down at a time.

Image depicting "trunk rotation" stretching exercise.

Trunk Rotation

  • Lie on your back with knees bent and feet on floor.

  • Slowly lower knees to one side until you feel a stretch on that side, then hold.

  • Repeat on the opposite side.

Image depicting "side bend" stretching exercise.

Side Bend

  • Sit or stand with your back straight.

  • Raise your arm and slowly bend your body over to the opposite side until you feel a stretch.

Image depicting "figure four" stretching exercise.

Figure Four (outer hip)

  • Lie on your back with one leg flexed up at the hip and bent 90% at the knee.

  • Pull your knee and ankle together, up and over toward the opposite shoulder.

  • Hold when you feel an outer hip stretch.

Image depicting "cross-over" stretching exercise.

Cross-Over (outer hip)

  • Lie on your back and cross one knee over your other leg.

  • With the opposite hand, pull your knee up and over toward the opposite shoulder, until you feel an outer hip stretch.

  • Keep your foot flat on the ground.

Image depicting "quadriceps" stretching exercise.

Quadriceps Stretch (front thigh)

  • Stand with your back straight and knee bent.

  • Place your foot on a table or chair; keep the knee pointing straight down.

  • Squeeze your buttocks together and shift your hips forward slightly until you feel a gentle stretch along the front of your thigh.

  • Don't lean forward or twist your hips.

Image depicting "kneeling" stretching exercise.

Kneeling Stretch (front hip)

  • Kneel on the knee of the leg that you are going to stretch.

  • Squeeze your buttocks together and shift your hips forward slightly until you feel a stretch along the front of your thigh.

  • Don't lean forward or twist your hips.

Image depicting "seated hamstring" stretching exercise.

Seated Hamstring Stretch (back thigh)

  • Sit with one leg straight and the other bent to your side.

  • Place your hands on the floor next to your hips.

  • Slowly lean forward with your chest until you feel a stretch along the back of your thigh.

  • Caution: Stop if this causes back pain or shooting pain down the back of your leg.

Image depicting "hamstring" stretching exercise.

Hamstring Stretch (back thigh)

  • Lie with one leg resting on the floor and the other thigh pulled up to the waist. Have the knee bent and pointed towards the ceiling.

  • Holding your thigh with your hands, slowly straighten your knee until you feel a gentle stretch along the back of your thigh (hamstring).

  • Hold for two counts then relax.

  • Do 3 sets of 10-20 repetitions, 3 times per day.

Upper Back and Neck

Image depicting "corner" stretching exercise.

Corner Stretch (pectoral muscles - chest)

  • Stand in a corner with your arms on the walls and one foot in front of the other.

  • Slowly bend your knee until you feel a gentle stretch in your chest muscles, then hold.

  • Do not rest your entire body weight on your upper arms - this can stretch the stabilizing structures of the shoulder.

Image depicting "overhead" stretching exercise.

Overhead Stretch
(lat muscles - mid back and back of shoulder)

  • Bend over at the waist and rest your arms on a table with thumbs up.

  • Slowly drop your head and body down below your shoulders.

  • Hold when you feel a stretch behind your shoulders and mid back.

Image depicting "head tilt" stretching exercise.

Head Tilt Stretch (side neck)

  • Sit tall while holding onto a chair with your hand.

  • Grab the top of your head with the opposite hand.

  • Drop the free hand towards the floor and allow the shoulder to drop.

  • Slowly pull your head over to the side until you feel a gentle stretch.

  • Repeat on other side.

Image depicting "armpit" stretching exercise.

Armpit Stretch
(side neck, top of shoulder and upper back)

  • Sit tall while holding onto a chair with your hand.

  • Grab the top of your head with the opposite hand.

  • Slowly pull your head over to the side and rotate your head down.

  • Hold when you feel a gentle stretch in the neck.

  • Repeat on other side.

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