Flexibility Exercises

Question 1

Chest stretch

Answer 1

Pectorals

1) face corner of a room at arms distance away from walls. Hands are flat against walls at shoulder height slightly in front of the body. One foot is placed in front of the other foot to provide support and balance.
2) lean into corner leading with chest, arms are straight

Question 2

Anterior deltoid stretch

Answer 2

Deltoids (shoulders)

1) one side of body a little closer than an arms reach to a wall. The inside hand is flat against the wall and behind the body as far as possible. Shoulder level.
2) hand flat, upper body is twisted away from the wall.

Question 3

Posterior deltoid stretch

Answer 3

Deltoids (shoulders)

1) extend one arm at shoulder level. Other hand is made into a fist and placed on the lateral aspect of the extended arms elbow
2) the fist is to pull the outstretched arm closer to the body

Question 4

Triceps stretch

Answer 4

Triceps

1) one arm up bending elbow to reach down as far down the back. Opposite hand is place on the elbow of the bent arm.

Question 5

Wrist stretch

Answer 5

Wrist flexors

1) both hands together in front of the chest, placing the fingers of one hand against the palm of the other hand.
2) press upper hand against the fingers in the palm pushing back toward the elbow.

Question 6

Low back stretch (one knee)

Answer 6

Low back muscles

1)pull knee toward chest

Question 7

Back extension/abdominals stretch

Answer 7

Hips/abdominals

1) lie face down, hands on floor and raise upper body off the floor
2) pelvis close to floor, arch back, pushing back with the arms

Question 8

Low back stretch (2 knees)

Answer 8

Low back muscles

1) both knees to chest (flexed)

Question 9

Cat stretch

Answer 9

Low to mid back muscles

1) down on hands and knees, back straight, up and down

Question 10

Hip flexor stretch

Answer 10

Hip flexors

1) feet apart, one in front of body, front leg bent at knee (kinda a lunge)
2) presses hip toward and downward back heel may come off the floor

Question 11

Hip/trunk/tensor fasciae latae stretch

Answer 11

Low back and gluteals

1) lay on floor, one knee flexed, cross knee over the body and press knee to floor

Question 12

Groin stretch

Answer 12

Adductors

1) butterfly

Question 13

Lying hamstring stretch

Answer 13

Hamstrings

1) lay on back with leg in air and pull

Question 14

Stand hamstring stretch

Answer 14

Hamstrings

1) ball of extended foot is placed on platform

Question 15

Standing quadriceps stretch

Answer 15

Quadriceps

1) pull leg back behind and ball of foot is grasped in opposite hand

Question 16

Gastronemius stretch

Answer 16

Gastrocnemius soleus complex

1) stand against wall lunge thing knee is straight

Question 17

Soleus stretch

Answer 17

Soleus complex

1) against wall but knee is bent

Question 18

Lateral Neck Stretch

Answer 18

Sternocleidomastoids

Start position- place palm of one hand on top of head with fingers extending down the opposite side of the head. The other head is placed behind the back.

Stretch - head is tilted laterally in the direction of the upper hand keeping shoulders in line with each other.