Stretches

Question 1

Lunge Standing

Hamstrings Stretch Group

Answer 1

• *Set Up:** Standing, front leg bent, knee over ankle, knee of other leg placed on carriage, foot against shoulder rest, arms straight, hands placed on footbar, thumb togther with fingers (applies to all exercises), inside hand in line with shoulder
• Resistance: light*

Inhale: Stretch hip flexors of leg on carriage (3-5 breaths)
Exhale: Dorsiflex foot on floor, straighten leg and lower trunk forward (3-5 breaths)
Inhale: Bend front leg, return to start position
Change sides after 2 repetitions
MUSCLE FOCUS • Hip flexors
• Hip extensors

OBJECTIVES • Hip flexor stretch
• Hip extensor stretch

CUES • Bias toward posterior tilt of pelvis during hip flexor stretch
• Bias toward anterior tilt of pelvis during hamstring stretch
• Move pelvis along horizontal line

Question 2

Lunge Kneeling

Hamstrings Stretch Group

Answer 2

Set Up: Kneeling on carriage, one foot on footbar, knee over
ankle, other foot against shoulder rest, knee on carriage,
arms straight, hands placed on footbar, shoulder
width apart
Resistance: light
Inhale: Stretch hip flexors of leg on carriage (3-5 breaths)
Exhale: Straighten front leg, lower trunk forward (3- 5 breaths) Inhale: Bend leg, return to start position
Change sides after 2 repetitions
MUSCLE FOCUS • Hip flexors
• Hip extensors
OBJECTIVES • Hip flexor stretch
• Hip extensor stretch

CUES • Bias toward posterior tilt of pelvis during hip flexor stretch
• Bias toward anterior tilt of pelvis during hamstring stretch
• Move pelvis along horizontal line when straightening and bending front leg

Question 3

Lunge Forward

Hamstrings Stretch Group

Answer 3

Set Up: Standing on carriage, one foot on footbar, knee over
ankle, other leg straight, heel against shoulder rest, arms
straight, shoulder width apart, hands placed on footbar
Resistance: light
Inhale: Stretch hip flexors of back leg (3-5 breaths)
Exhale: Straighten back leg, lower trunk forward (3- 5 breaths)
Inhale: Bend leg, return to start position
Change sides after 2 repetitions
MUSCLE FOCUS • Hip flexors
• Hip extensors

OBJECTIVES • Hip flexor stretch
• Hip extensor stretch
CUES • Bias toward posterior tilt of pelvis during hip flexor stretch
• Bias toward anterior tilt of pelvis during hamstring stretch
• Move pelvis along horizontal line when straightening and bending front leg
• Maintain spinal extensor engagement during hamstring stretch