STATIC STRETCHES Flashcards
Pectoral positioning
hand flat on wall
rotate body away from wall
Deltoid positioning
cross body distal 3rd of humerus
Bicep positioning
C or fist with hand on wall
rotate away from wall
Tricep positioning
straight back
pull arm behind head (downwards)
Forearm flexors positioning
facing wall
palm flat on wall
elbows fully extended
Forearm Extensors positioning
facing wall
back of hand flat on wall
elbows fully extended
Rhomboids and Middle Trapezius (upper back)
fingers locked
elbows locked
push pals forward
latissimus dorsi ( Childs pose ) positioning
on all 4
hands a little wider than shoulders
butt to feet
chin to chest
Hip Flexors (psoas) positioning
90*both knee and hips with leg forward
dont lunge forward
flatten lombar curve
Quadriceps positioning
hand on belly/ear for support
straight back
pull heel to butt
Tensor Fascia Latae (iliotibial band) positioning
cross legs over each other standing
front leg over is direction of twist
Hip Adductor positioning
sideways lunge
until mild discomfort
Glutes positioning
on your back
bring thigh to opposite shoulder grab back of leg and pull
Hamstrings (modified Hurdlers)
sit down half butterfly reach for your toes
chin to chest
Piriformis (sciatica) positioning
back flat on floor
both arms pull or one push away crossed knee
Calves positioning (soleus, gastroc)
drop heels on stairs
ass up bridge no bend in knee
heels on floor
Tibialis anterior positioning
sit on heels
flat feet on ground
sit on heels
knees and feet contact on floor
lean back if needed
