Flexibility 1
Stretch arm out in front with elbow straight and palm facing From kneeling position, with palms flat and fingers pointed
away. With other hand, pull fingers backward until a stretch backward, slowly lean back until stretch is felt. Hold
Repeat times. is felt over inside of forearm. Hold seconds. seconds.
Do sessions per day. Repeat times. Do sessions per day. Repeat times. Do sessions per day.
LOWER BACK - 1 Extensors / Gluteal LOWER BACK - 4 Mid and Lower Extensors LOWER BACK - 8 Lumbar Extensors
CHEST AND ABDOMEN - 2 Abdominals GROIN - 2 Thigh Adductors HIP OBLIQUE - 4 External Rotators
Push upper torso back with arms until stretch is felt, and
hold. Tilt head as far back as possible. Hold seconds. Repeat times. Repeat times.
Repeat times. Do sessions per day. Do sessions per day. Do sessions per day.
LOWER LEG - 2 Ankle - Inversion / Eversion LOWER LEG - 5 Ankle - Dorsiflexion / Toe Extensors LOWER LEG - 14 Gastroc
With strap or towel around ball of foot, gently pull back until
Repeat times. Repeat times. stretch is felt. Hold seconds. Repeat with other foot.
Do sessions per day. Do sessions per day. Repeat times. Do sessions per day.