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Athletes Guide to Static
Stretching
By: Dave Slack
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Hamstrings
Lay Supine and using the stretch band flex the leg while keeping the knee extended
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Gluteus Maximus
Laying supine with Knee flexed bring the bent knee to your chest
with a degree of adduction and internal rotation
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Gluteus Medius
Lay Supine and using the stretch band adduct the leg across the body
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Piriformis
Lay prone and flex the Hip and Adduct and externally rotate the knee so that the shin is under
your chest. Use your free leg to bring the shin closer to the chest.
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Tensor Fascia Latae and IT Band
Adduct one leg behind the other and lean in the direction of the adducted
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Adductor Magnus
Lay Supine and using the stretch band abduct the leg
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Quadriceps
While standing or lying prone flex the knee and slightly extend the hip
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Gastrocnemius
Against a wall or on a curb dorsiflex the ankle and lean forwards with the knee extended
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Soleus
Up against a wall or on a curb dorsiflex the ankle and lean forward
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Tibialis Anterior
Lay supine with the toes pointing outward (not up) evert the toes using a
stretch band or elastic band
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Tibialis Posterior
Lay supine and with toes pointing up evert the foot using a stretch band or elastic band
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Supraspinatus
Reach arm behind back and pull laterally with the other hand or with a
stretch band if you cant reach
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Infraspinatus
Bring the arm across the front of the body with the thumb pointed downwards
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Teres Minor
Bring the arm across the front of the body with the thumb pointed downwards
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Subscapularis
Reach your arm up over your head and with a flexed elbow pull downward using a stretch band
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Teres Major
Reach your arm up over your head and with a flexed elbow pull downward using a stretch ban
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Trapezius (Upper)
While seated hold on to the bottom of the chair and lean opposite of the way you are
holing while doing this take your free hand and laterally bend the neck in the
direction you are leaning
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Trapezius (Lower)
Hold both hands together and reach out forward as far as you can with
them. Holding onto something and leaning back in this position will help.
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Levator Scapula
While seated hold on to the bottom of the chair and lean opposite of the way
you are holing while doing this take your free hand and laterally bend the neck
in the direction you are leaning
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Rhomboid
Pull the arm across the front of the body at a slightly downward angle
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Anterior Deltoid
Standing in a doorway hold the side of the doorway at shoulder level with the
thump pointing up. Decrease the angle between your arm and your back
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Posterior Deltoid
Bring the arm across the chest at shoulder height with the thumb pointing up.
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Pectoralis Major
Standing in a doorway hold the side of the doorway at shoulder
level with the thump pointing up. Decrease the angle between your
arm and your back
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Pectoralis Minor
Stretch the same way you would pectoralis major except breathe deeply while stretching.
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Serratus Anterior
Hold both hands together and reach out forward as far as you can with
them. Holding onto something and leaning back in this position willhelp
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Bicep Brachii
With the arm fully extended back place the palm of the hand against a wall and turn the
body away from the wall
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Tricep Brachii
Fully flex the elbow and flex the arm at the shoulder joint
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Wrist Flexor Muscles
While seated in a chair plant your palm on the seat with your fingers pointing towards you
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Wrist Extensor Muscles
While seated in a chair place the top of your hand on the seat of the chair with your
fingers pointing towards you
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Hip Flexors
Take a knee on the ground and lunge forward keeping your contact points to the ground stable
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Quadratus Lumborum
Adduct one leg behind the other and lean in the direction of the
adducted. Raise the arm over the head.
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Erector Spinae
Standing legs shoulder width apart laterally bend the spine in
one direction while slightly rotating the spine
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Rectus Abdominis
With both knees on the ground push your hips forward while pulling your shoulders back
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Internal Oblique
While seated rotate the upper torso contralaterally to the side you want to stretch
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External Oblique
While seated rotate the upper torso ipsilaterally to the side you want to stretch
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Latissimus Dorsi
Flex and externally rotate the arm
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Suboccipitals
Bring the chin to the chest and contralatterally rotate the head
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Scalenes
Laterally bend head towards the shoulder.
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Sternocleidomastoid
Tilt the dead back and contralaterally rotate the head
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Splenius Cervicis and Capitis
Splenius Cervicis
Splenius Capitis
Bring the chin to the chest while contralaterally rotating the neck.
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Semispinalis Capitis