Hip and Back Flexion Stretch

Back and Hip Stretch  OR   Back and Hip Stretch, Alternative

You can do this stretch either way shown.  Pulling your knees toward your chest while laying on your back will be easier if your knees are stiff and sore.

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Hip and Back Extension Stretch

Back Extension Stretch, Less Intense OR Back Extension Stretch

Depending on your flexibility you can go up on your elbows or push up onto your hands.  As with all the stretches, you should feel a gentle pull but not pain.

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Hip Stretch, Single Leg

Hip Stretch, Single Leg

Lay on your back.  Pull one leg toward your chest while keeping the other leg straight.  Repeat with the other side.

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Hamstring Stretch

Hamstring Stretch   OR   Hamstring Stretch, Alternative

Keep your knee straight and lean forward into the stretch.  Keep your back straight as you lean forward and focus on stretching the back of the leg and not your back.

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Calf Stretch

Calf Stretch

Keep your heel on the floor and keep your foot pointed straight ahead as you ease into this stretch. You are stretching calf.

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Thigh  Stretch

Quad Stretch        OR        Quad Stretch, Less Intense Alternative

During this stretch you should be standing up straight and your knees should be near each other.  The leg you are stretching should not be out to the side or out in front.  Depending on how flexible you are you may be able to hold your ankle or you can hold the back of your shoe, your pant leg, or rest your foot on a step or seat.  You may be more safe and able to relax into the stretch better if you can hold onto something for balance.

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Shoulder Overhead Stretch

Hamstring Stretch

Keep your knee straight and lean forward into the stretch.  Keep your back straight as you lean forward and focus on stretching the back of the leg and not your back.

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Shoulder and Tricep Stretch  OR  Shoulder Stretch

You can stretch your shoulders upwards either by gently pushing your arm up with your other hand or by stretching up a wall, post, or even a tree.

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Stretch for Back of Shoulder

Shoulder Stretch, Back of the Shoulder

Pull your arm across your chest to stretch the back of the shoulder.

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Stretch for Front of Shoulder

Chest and Shoulder Stretch

Anchor your hand on a stable support and slowly turn your body the other direction to stretch the chest and the front of your shoulder.

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