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HIP AND LEG STRETCHES

GENERAL STRETCHING INSTRUCTIONS 1. GLUTEUS MAXIMUS

• Relax in a comfortable position.
• Stretch Slowly.
• Stretch in a NO PAIN range of motion.
• Do 2-3 repetitions of each, holding 3-5 seconds
• Stretch every 1-1.5 hours – FREQUENCEY IS THE KEY!
• STRETCH BOTH SIDES.

NOTES: ________________________________
________________________________________ • Grasp leg at knee
________________________________________ • Pull leg knee toward chest
________________________________________ • Repeat pulling knee toward opposite
________________________________________ shoulder
________________________________________

2. QUADRATUS LUMBORUM, PIRIFORMIS, 3. GLUTEUS MINIMUS
ILIO-TIBIAL BAND AND GLUTEUS
MINIMUS
• Cross legs right over left
• Move hips to the right
• Repeat on left side

• Arms behind head or extended overhead
• Legs bent – cross leg at knee
• Use top leg to pull bottom leg toward floor

4. ILIOPSOAS, QUADRICEPS 5. QUADRICEPS
• Place one foot/leg • Grasp left leg with right
forward hand just above ankle
• Feet should point • Pull heel toward buttock
straight ahead • Keeping foot to buttock
• Arch back slightly as slowly move knee
you shift the hips backward and upward
forward • Repeat sequence
• Stretch is felt in groin of grasping left leg with
leg that is extended back left hand
HIP AND LEG STRETCHES

6. HAMSTRING, GASTROCNEMIUS 7. GASTROCNEMIUS, TIBIALIS POSTERIOR

• Place one foot on
support • Place foot on edge of
• Pull toes upwards support
• Lean forward at the • Keep knee straight
hip • Lower heel towards
floor

8. SOLEUS 9. ADDUCTORS
• Hold on to a firm
support • Spread legs
• Do a full squat, apart to nearly
keeping heels on floor full range
• Swing hips
away from side
to be stretched

10. PLANTAR FASCIA, TIBIALIS ANTERIOR • Place toes
behind,
tucked under
• Raise heel to rest either on the
foot on toes floor or a
step
• Pull the knee
and heel
forward,
stretching the
front of the
lower leg