Athletes Guide to Static Stretching

7/30/2019 Athletes Guide to Static Stretching

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Athletes Guide to Static

Stretching

By: Dave Slack


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Hamstrings

Lay Supine and using the stretch band flex the leg while keeping the knee extended


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Gluteus Maximus

Laying supine with Knee flexed bring the bent knee to your chest

with a degree of adduction and internal rotation


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Gluteus Medius

Lay Supine and using the stretch band adduct the leg across the body


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Piriformis

Lay prone and flex the Hip and Adduct and externally rotate the knee so that the shin is under

your chest. Use your free leg to bring the shin closer to the chest.


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Tensor Fascia Latae and IT Band

Adduct one leg behind the other and lean in the direction of the adducted


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Adductor Magnus

Lay Supine and using the stretch band abduct the leg


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Quadriceps

While standing or lying prone flex the knee and slightly extend the hip


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Gastrocnemius

Against a wall or on a curb dorsiflex the ankle and lean forwards with the knee extended


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Soleus

Up against a wall or on a curb dorsiflex the ankle and lean forward


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Tibialis Anterior

Lay supine with the toes pointing outward (not up) evert the toes using a

stretch band or elastic band


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Tibialis Posterior

Lay supine and with toes pointing up evert the foot using a stretch band or elastic band


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Supraspinatus

Reach arm behind back and pull laterally with the other hand or with a

stretch band if you cant reach


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Infraspinatus

Bring the arm across the front of the body with the thumb pointed downwards


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Teres Minor

Bring the arm across the front of the body with the thumb pointed downwards


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Subscapularis

Reach your arm up over your head and with a flexed elbow pull downward using a stretch band


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Teres Major

Reach your arm up over your head and with a flexed elbow pull downward using a stretch ban


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Trapezius (Upper)

While seated hold on to the bottom of the chair and lean opposite of the way you are

holing while doing this take your free hand and laterally bend the neck in the

direction you are leaning


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Trapezius (Lower)

Hold both hands together and reach out forward as far as you can with

them. Holding onto something and leaning back in this position will help.


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Levator Scapula

While seated hold on to the bottom of the chair and lean opposite of the way

you are holing while doing this take your free hand and laterally bend the neck

in the direction you are leaning


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Rhomboid

Pull the arm across the front of the body at a slightly downward angle


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Anterior Deltoid

Standing in a doorway hold the side of the doorway at shoulder level with the

thump pointing up. Decrease the angle between your arm and your back


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Posterior Deltoid

Bring the arm across the chest at shoulder height with the thumb pointing up.


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Pectoralis Major

Standing in a doorway hold the side of the doorway at shoulder

level with the thump pointing up. Decrease the angle between your

arm and your back


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Pectoralis Minor

Stretch the same way you would pectoralis major except breathe deeply while stretching.


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Serratus Anterior

Hold both hands together and reach out forward as far as you can with

them. Holding onto something and leaning back in this position willhelp


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Bicep Brachii

With the arm fully extended back place the palm of the hand against a wall and turn the

body away from the wall


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Tricep Brachii

Fully flex the elbow and flex the arm at the shoulder joint


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Wrist Flexor Muscles

While seated in a chair plant your palm on the seat with your fingers pointing towards you


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Wrist Extensor Muscles

While seated in a chair place the top of your hand on the seat of the chair with your

fingers pointing towards you


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Hip Flexors

Take a knee on the ground and lunge forward keeping your contact points to the ground stable


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Quadratus Lumborum

Adduct one leg behind the other and lean in the direction of the

adducted. Raise the arm over the head.


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Erector Spinae

Standing legs shoulder width apart laterally bend the spine in

one direction while slightly rotating the spine


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Rectus Abdominis

With both knees on the ground push your hips forward while pulling your shoulders back


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Internal Oblique

While seated rotate the upper torso contralaterally to the side you want to stretch


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External Oblique

While seated rotate the upper torso ipsilaterally to the side you want to stretch


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Latissimus Dorsi

Flex and externally rotate the arm


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Suboccipitals

Bring the chin to the chest and contralatterally rotate the head


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Scalenes

Laterally bend head towards the shoulder.


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Sternocleidomastoid

Tilt the dead back and contralaterally rotate the head


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Splenius Cervicis and Capitis

Splenius Cervicis

Splenius Capitis

Bring the chin to the chest while contralaterally rotating the neck.


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Semispinalis Capitis

Athletes Guide to Static Stretching

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