Static stretches Flashcards
Static Gastrocnemius Stretch (6 & note on technique)
1–Stand facing wall or object.
2–Extend one leg back, keeping the knee & foot straight & the back heel on floor.
3–Draw navel inward.
4–Keep rear foot flat, with foot pointed straight ahead. Do not allow the rear foot to pronate.
5–Bend arms & lean forward toward the wall. Keep gluteal muscles & quadriceps tight & the heel on ground.
6–Hold for 30 seconds.
Note: Make sure the gluteal muscles & quadriceps are activated to keep the knee in full extension. This will enhance the stretch to the gastrocnemius.
Static Standing TFL Stretch (9 & note on technique)
1–Stand in staggered stance with front leg slightly bent & rear leg straight.
2–Externally rotate back leg.
3–Draw navel inward.
4–Squeeze gluteal muscles while rotating pelvis posteriorly.
5–Slowly move body forward until a mild tension is achieved in front of hip being stretched.
6–As a progression, raise the arm on the same side as the back leg up and over to the opposite side while maintaining pelvis position.
7–Hold side bend position and slowly rotate posteriorly.
8–Hold for 30 seconds.
9–Switch sides and repeat.
Note: Make sure the gluteal musculature is contracted during the stretch. This will help reciprocally inhibit the TFL, allowing for greater lengthening of the TFL.
Static Kneeling Hip Flexor Stretch (7 & note on technique)
1–Kneel with front & back legs bent at a 90 degree angle.
2–Internally rotate back hip to target the psoas musculature or maintain a neutral position to target the rectus femoris.
3–Draw navel inward.
4–Squeeze gluteal muscles of the side being stretched while rotating pelvis posteriorly.
5–Slowly move body forward until a mild tension is achieved in front of hip being stretched.
6–As a progression, raise arm, side bend to opposite side, & rotate posteriorly.
7–Hold for 30 seconds.
Note: Placing a foam pad underneath the knee may improve comfort.
Static Standing Adductor Stretch (4 & note on technique)
1–Stand in a straddled stance with feet beyond shoulders-width apart. Extend one leg back until the toe of the back leg is in line with the heel of the other foot. Both feet should be pointed straight ahead.
2–Draw navel inward & posteriorly rotate the pelvis.
3–Slowly move in a sideways motion (side lunge) until a stretch in the straight leg’s groin area is felt.
4–Hold for 30 seconds.
Note: Be sure to take a wider stance than shoulders-width apart to ensure optimal lengthening. This stretch can also be performed from a kneeling position or seated on stability ball to reduce demand caused by maintaining a static lunge position.
Static Latissimus Dorsi Ball Stretch (6 & note on technique)
1–Kneel in front of stability ball.
2–Place one arm on ball, with thumb pointed up.
3–Draw navel UPward.
4–Posteriorly rotate the pelvis.
5–Slowly reach the arm straight out by rolling the ball forward.
6–Hold for 30 seconds.
Note: If this stretch causes any pinching in the shoulder, perform stretch with palm down on the ball. To increase the stretch, slightly adduct the outstretched arm across body.
Static Pectoral Stretch (4 & note on technique)
1–Stand against object & form a 90-90 degree angle with arm.
2–Draw navel inward.
3–Slowly lean forward until slight stretch is felt in the anterior shoulder & chest region.
4–Hold stretch for 30 seconds.
Note: Make sure shoulders do not elevate during stretch. This is an example of relative flexibility & decreases the effectiveness of the stretch.
Static Upper Trapezius/Scalene Stretch (5 & note on technique)
1–Stand & draw navel inward.
2–Retract & depress the scapula on the side being stretched.
3–Tuck chin & slowly laterally flex the head, pulling one ear toward the same side shoulder.
4–Hold stretch position for 30 seconds.
5–Switch sides & repeat.
Note: As with the pectoral stretch, keep the shoulder of the side being stretched down & retract it by depressing the scapula on the side being stretched. To help accomplish this, one can place the arm on the side being stretched behind the body.
