Week 4 Stretch Day

Aim to hold each stretch for 30 seconds, studies have shown that maximal muscle length is achieved after 30 sec, so you can hold them for longer if it feels good, but you are not adding additional length.

YouTube link: https://www.youtube.com/watch?v=LLGFI6gq4H8&list=PLef3RW5AfBTfnHNTckfDmj3eHCXfovgWP&index=10

Hold each stretch for 30 sec, performing 2 reps on each side

Piriformis:

            Lay on your back with knees bent. Cross one knee over the other, then bring your bent knees in toward your body. The stretch should be felt in your buttock 

Hamstring: 

Laying on your back with either your knees bent or straight, loop a belt around one foot, and raise the leg up toward the ceiling. Try to keep your knee as straight as is comfortable. A stretch should be felt in the back of your thigh. 

Childs pose- with reach through

Begin on all fours, then slowly sink your hips backwards, so you end with your arms stretched forward and your knees bent, with your bum on your feet ( if your flexibility allows for it). To add the reach through turn and put one arm through the small hole between your opposite armpit and the ground stretching along the back of one side

Calf:

Stand with your legs straight heels hanging off a step. Let your heels drop toward the floor.

Single knee to Chest: 

Laying on your back, hug one leg up toward your chest, then switch legs.

Double knee to Chest: 

Laying on your back, bring both legs up together toward your chest

Doorway stretch: 

Standing next to a wall or in a doorway, place your elbow on the wall, and lean forward, feeling a stretch into the front of your chest and shoulder. 

Supine hip flexor:

Lay on your back. Position yourself toward the side of the sofa or bed (or tack trunk) and let one leg hang off the side. The stretch should be felt in the front of your hip. If a deeper stretch is needed you can use a towel, belt, or even lead rope around your ankle to pull the leg back.