Lower Body Stretches

Lying Cross-over Knee Single Heel Drop

Pull-down Stretch Stretching is a simple and effective activity that helps to enhance Calf Stretch
athletic performance, decrease the likelihood of soft tissue injury
Lie on your back and cross one leg over and minimize muscle soreness. Other benefits include: improved Stand on a raised object or step.
the other. Bring your foot up to your range of movement; increased power; improved posture; and Put the toes of one foot on the
opposite knee and with your opposite improved co-ordination. edge of the step and keep your
arm pull your raised knee towards leg straight. Let your heel drop
the ground. toward the ground.
The Rules for Safe Stretching Plantaris
Slowly get into the stretch position and then hold each stretch for Peroneus longus
Gastrocnemius

Tensor faciae latae

a minimum of 20 seconds. Remember, stretching can be extremely Flexor hallucis longus
Peroneus brevis
Gluteus medius
Gluteus minimus
dangerous and harmful if done incorrectly, so please adhere to the
Iliotibial band following rules. Sports injury where stretch
may be useful
Gluteus maximus
Sports injury where stretch may be useful Calf strain. Achilles tendon strain.
Lower back muscle strain. Lower back ligament sprain. Achilles tendonitis. Medial tibial pain
Iliotibial band syndrome.
• Never stretch an injury, or damaged soft tissue. syndrome (shin splints).
• Warm-up prior to stretching.
Standing Leg-up • Stretch before and after exercise. Single Heel Drop
Hamstring Stretch • Stretch all major muscles and their opposing muscle groups. Achilles Stretch
• Stretch gently and slowly.
Stand upright • Stretch only to the point of tension. Stand on a raised object or
and raise step and place the toes of one
• Breathe slowly and easily while stretching. of your feet on the edge of the
one leg on
to an object. step. Bend your leg and let your
All text and drawings taken from The Anatomy of Stretching by Brad Walker.
Keep that heel drop toward the ground.
Lotus Publishing, ISBN 978-1-905367-03-0. www.AnatomyOfStretching.com Peroneus longus
leg straight Tibialis posterior
Semitendinosus
and your Semimembranosus
Flexor digitorum longus
Soleus
toes pointing Soleus
Peroneus brevis
Flexor hallucis longus
straight up. Lean Gastrocnemius
On-your-side Quad Stretch Squatting Leg-out
forward while
keeping your back straight. Adductor Stretch Sports injury where stretch may be useful
Calf strain. Achilles tendon strain. Achilles tendonitis. Medial
Lie on your side and pull your top leg tibial pain syndrome (shin splints). Posterior tibial tendonitis.
Sports injury where stretch may be useful
Lower back muscle strain. Lower back ligament sprain. behind your buttocks. Keep your knees Stand with your feet
Hamstring strain. Calf strain. together and push your hips forward. wide apart. Keep
This position can put undue pressure on
Leaning Heel Back
one leg straight
Standing Leg Tuck Hip Stretch the knee joint and ligaments, so take and toes facing
Achilles Stretch
care if you have a knee injury. forward
Stand beside a chair or table and place Stand upright while
Quadriceps
while Pectineus

the foot furthest from the object onto

Adductor
brevis
leaning against a
Vastus Vastus Vastus Rectus

the object. Relax

medialis intermedius lateralis femoris wall and place one
your leg, lean
Adductor
longus foot behind the
forward and
Adductor
magnus
other. Make sure
bend your
Gracilis that your toes are
other leg, facing forward and
bending the other leg and turning your your heel is on
lowering Psoas major
toes out to the side. Lower your groin
yourself
Iliacus
the ground. Tibialis posterior
Iliopsoas
toward the ground and rest your hands Bend your back
Peroneus longus

toward the on the bent knee or the ground.

Soleus

ground.
Sports injury where stretch may be useful leg and lean Flexor hallucis
longus
Hip flexor strain. Avulsion fracture in the pelvic area.
Piriformis Osteitis pubis. Iliopsoas tendonitis. Trochanteric bursitis. Sports injury where stretch may be useful toward the wall. Peroneus brevis

Gemellus superior Quadriceps strain. Quadriceps tendonitis. Patellofemoral Avulsion fracture in the pelvic area. Groin strain. Osteitis Sports injury where stretch may be useful
Gemellus inferior pain syndrome. Patellar tendonitis. Subluxing kneecap. pubis. Piriformis syndrome. Tendonitis of the adductor Calf strain. Achilles tendon strain. Achilles tendonitis.
Obturator internus muscles. Trochanteric bursitis. Medial tibial pain syndrome (shin splints).
Quadratus femoris
Posterior tibial tendonitis.
Obturator externus
Sports injury where stretch may be useful
Kneeling Heel-down
Leaning Heel Back Calf Stretch
Piriformis syndrome. Snapping hip syndrome.
Trochanteric bursitis.
Achilles Stretch Kneeling
Stand upright and lean against a wall. Quad Stretch
Kneel on one foot and place
Sitting Knee-to-chest Place one foot as far from the wall as is
your body weight over
comfortable and make Kneel on one foot and
Buttocks Stretch your knee. Keep
sure that your toes the other
Iliotibial band your heel on the
Biceps Semimembranosus are facing forward Psoas major knee. If
femoris ground and Psoas minor
Semitendinosus
and your heel is Iliacus needed, hold
lean forward.
on the ground. Sartorius on to something
Sit with one leg straight Tibialis Keep your to keep your
posterior Rectus
and the other leg crossed Soleus back leg
femoris
balance. Push
Vastus
over your knee. Pull the Flexor
digitorum straight
lateralis
your hips forward.
raised knee toward your Flexor hallucis longus
longus
and lean Sports injury where stretch may be useful
Plantaris
opposite shoulder while Sports injury where stretch may be useful toward Tibialis posterior Hip flexor strain. Avulsion fracture in the pelvic area. Osteitis
pubis. Iliopsoas tendonitis. Trochanteric bursitis. Quadriceps
keeping your back Calf strain. Achilles tendon strain. Achilles tendonitis.
the
Gastrocnemius
Peroneus longus strain. Quadriceps tendonitis.
Medial tibial pain syndrome (shin splints).
Gluteus straight and your Posterior tibial tendonitis. wall.
Peroneus brevis
maximus
shoulders facing forward.
Sports injury where stretch may be useful Standing Leg Cross
Lower back muscle strain. Lower back ligament sprain. Sitting Feet Together Sports injury where stretch may be useful
Hamstring strain. Iliotibial band syndrome.
Calf strain. Achilles tendon strain. Achilles tendonitis. Abductor Stretch
Adductor Stretch Medial tibial pain syndrome (Shin splints)

Stand upright and cross

Sitting Cross-legged Reach Sit with the soles of your feet together Front Cross-over one foot behind the other.
Forward Stretch and bring your feet toward your groin. Shin Stretch Lean toward the foot
Hold onto your ankles that is behind the other.
Sit cross-legged and keep your back and push your knee Stand upright and If necessary, hold onto Gluteus minimus
Adductor
straight. Then brevis toward the ground with place the top of your something for balance. Gluteus medius
gently lean Adductor
longus your elbows. Keep toes on the ground in Tensor fasciae latae
Sartorius
forward. your back straight front of your other foot. Sports injury where stretch may be useful
and upright. Slowly bend your other leg Trochanteric bursitis. Iliotibial band syndrome.
to force your ankle to the
Gluteus maximus
Piriformis
Pectineus ground. Tibialis anterior
Gracilis Extensor hallucis longus
Gemellus superior
Extensor digitorum
Gemellus inferior longus tendons
Obturator internus Adductor
magnus
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Obturator externus
Sports injury where stretch may be useful Sports injury where stretch may be useful Sports injury where stretch may be useful
Piriformis syndrome. Groin strain. Tendonitis of the Avulsion fracture in the pelvic area. Groin strain. Osteitis Anterior compartment syndrome. Medial tibial pain
adductor muscles. Snapping hip syndrome. pubis. Piriformis syndrome. Tendonitis of the adductor syndrome (shin splints). Ankle sprain. Peroneal tendon
Trochanteric bursitis. muscles. Trochanteric bursitis. subluxation. Peroneal tendonitis.
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 Neck, Back and Core Stretches
Lying Knee Roll-over Stretch Forward Flexion Neck Stretch
Stretching is a simple and effective activity that helps to enhance Longissimus capitis
Lie on your back, keep your knees athletic performance, decrease the likelihood of soft tissue injury Levator scapulae
Semispinalis capitis
together and raise them slightly. Keep and minimize muscle soreness. Other benefits include: improved Splenius capitis
your arms out to the side and then let Semispinalis cervicis
range of movement; increased power; improved posture; and Longissimus cervicis
your back and hips rotate with your Splenius cervicis

knees. improved co-ordination. Rhomboid minor

Rhomboid major
Iliotibial band Spinalis thoracis

The Rules for Safe Stretching

Slowly get into the stretch position and then hold each stretch for Stand upright and let your
a minimum of 20 seconds. Remember, stretching can be extremely chin fall forward towards
your chest. Relax your
Iliocostalis lumborum
Gluteus medius
dangerous and harmful if done incorrectly, so please adhere to the shoulders and keep your
Gluteus minimus
Gluteus maximus
following rules. hands by your side.
Sports injury where stretch may be useful Sports injury where stretch may be useful
Lower back muscle strain. Lower back ligament sprain. • Never stretch an injury, or damaged soft tissue. Neck muscle strain. Whiplash. Cervical nerve stretch
Iliotibial band syndrome.
• Warm-up prior to stretching. syndrome. Wryneck.

• Stretch before and after exercise.

Kneeling Reach Forward Rotating Neck Stretch
• Stretch all major muscles and their opposing muscle groups.
Stretch
• Stretch gently and slowly. Stand upright
Kneel on the ground and reach forward • Stretch only to the point of tension. while keeping your Longissimus capitis
Semispinalis capitis
with your hands. Let your head fall • Breathe slowly and easily while stretching. shoulders still and Splenius capitis

forward and push your buttocks towards your head up. Sternocleidomastoideus

your feet. All text and drawings taken from The Anatomy of Stretching by Brad Walker. Slowly rotate Levator
scapulae
Latissimus dorsi
Serratus anterior
Lotus Publishing, ISBN 978-1-905367-03-0. www.AnatomyOfStretching.com your chin Trapezius

Teres major towards your

shoulder.

Kneeling Back Arch Stretch Kneeling Back Rotation Stretch Sports injury where stretch may be useful
Neck muscle strain. Whiplash. Cervical nerve stretch
Sports injury where stretch may be useful syndrome. Wryneck.
Lower back muscle strain. Lower back ligament sprain. Kneel on your hands and knees. Look Kneel on the ground and raise one arm.
up and let your back slump downwards. Then rotate your shoulders and middle
Then let your head fall forward and arch back while looking upwards.
Rising Stomach Stretch
Reach-up Back Stretch
your back upwards. Splenius cervicis
Spinalis thoracis
Semispinalis cervicis External Lie face down and
intercostal
Stand with your arms Transversus abdominis
Longissimus thoracis
Iliocostalis thoracis
Internal bring your hands
Semispinalis thoracis
Spinalis thoracis
crossed over and then Gluteus maximus
Longissimus thoracis
intercostal
Transversus
close to your
raise them above your Semispinalis thoracis abdominis
External
shoulders. Keep your
Iliocostalis lumborum
head. Reach up as far oblique
Psoas minor
hips on the ground,
as you can. look forward
and rise up by
Rectus Longissimus
Brachialis abdominis cervicis straightening
Triceps brachii Rectus
Deltoid abdominis your arms.
Teres major Psoas major Iliacus Internal oblique
Latissimus dorsi Sports injury where stretch may be useful Pectoralis major Sports injury where stretch may be useful
Neck muscle strain. Whiplash. Cervical nerve stretch Internal abdominal oblique Abdominal muscle strain. Hip flexor strain.
syndrome. Wryneck. Back muscle strain. External abdominal oblique
Iliopsoas tendonitis.
Back ligament sprain.
Sports injury where stretch may be useful
Neck muscle strain. Whiplash. Cervical nerve stretch
syndrome. Wryneck. Upper back muscle strain. Standing Reach-up
Upper back ligament sprain. Standing Lateral Side Stretch
Sports injury where stretch may be useful Back Rotation Stretch
Back muscle strain. Back ligament sprain.
Stand with your feet about shoulder- Abdominal muscle strain (obliques). Quadratus lumborum
Standing Back Rotation Stretch Internal abdominal oblique
width apart and look forward. Keep your External abdominal oblique

Stand with your feet shoulder-

body upright and slowly bend to the left Sitting Bent-over Back Stretch Stand with your feet
or right. shoulder-width apart. Place
width apart. Place your hands Rotatores
across your chest while keeping Quadratus lumborum
Sit on the ground with your legs straight your hands above your head
your back and shoulders
Intertransversarii out in front or at 45 degrees apart. Keep while keeping your back and
Multifidus

upright. Slowly rotate your toes pointing upwards and rest
your shoulders to one your arms by your side or on your lap.
side. Relax your back and neck and then let
your head and chest fall forward.
Internal abdominal oblique
External abdominal oblique
Quadratus lumborum
Semispinalis
cervicis
Semispinalis
shoulders upright. Slowly
rotate your shoulders to
one side.
Sports injury where stretch may be useful
Back muscle strain. Back ligament sprain.
Interspinales
Abdominal muscle strain (obliques).
Rotatores

Sports injury where stretch may be useful

Internal oblique
thoracis
Spinalis
Lateral Neck Stretch
External oblique thoracis
Back muscle strain. Back ligament sprain.
Iliocostalis lumborum Longissimus Levator scapulae
Abdominal muscle strain (obliques). thoracis
Sternocleidomastoideus
Iliocostalis
lumborum Trapezius
Sports injury where stretch may be useful Scalenus anterior
Sitting Side Reach Stretch Lower back muscle strain. Lower back ligament sprain.
Abdominal muscle strain (obliques).
Scalenus medius

Sit with one leg straight out to the side Look forward while
and your toes pointing up. Then bring Rotating Stomach Stretch Sports injury where stretch may be useful keeping your head up.
your other foot up to your knee and let Neck muscle strain. Whiplash. Cervical nerve stretch
Slowly move your ear
your head fall forward. Reach towards Lie face down and bring your hands syndrome. Wryneck. Back muscle strain.
Back ligament sprain. towards your shoulder
the outside of your close to your shoulders. Keep your hips
while keeping your
toes with both on the ground, look forward and rise up
Lying Knee-to-chest Stretch hands behind your back.
hands.
Intertransversarii
Multifidus
by straightening your arms.
Then slowly bend one arm
and rotate that shoulder Lie on your back and keep one leg flat
toward the ground. on the ground. Use your hands to bring
Sports injury where stretch may be useful
Rotatores
Obliques
your other knee into your chest. Neck muscle strain. Whiplash. Cervical nerve stretch
External oblique
Semimembranosus Psoas major and minor
syndrome. Wryneck.
Quadratus lumborum
Internal oblique
Iliacus Gluteus maximus
Iliocostalis lumborum

Semitendinosus
Transversus
Biceps femoris abdominis
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Rectus
abdominis
Sports injury where stretch may be useful
Neck muscle strain. Whiplash. Cervical nerve stretch Sports injury where stretch may be useful Sports injury where stretch may be useful
syndrome. Wryneck. Back muscle strain. Abdominal muscle strain. Hip flexor strain. Iliopsoas Lower back muscle strain. Lower back ligament sprain.
Back ligament sprain. tendonitis. Hamstring strain.
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 Upper Body Stretches
Bent Arm Chest Stretch Behind the Back Chest Stretch
Stretching is a simple and effective activity that helps to enhance
Stand with your athletic performance, decrease the likelihood of soft tissue injury Stand upright and clasp your
arm extended and and minimize muscle soreness. Other benefits include: improved hands together behind your
your forearm at back. Slowly lift your hands
Pectoralis minor
range of movement; increased power; improved posture; and
Pectoralis major
right angles to the upward. Do not lean
Anterior deltoid
ground. Rest your improved co-ordination. forward while lifting your
forearm against an hands upward.
immovable object The Rules for Safe Stretching Anterior deltoid
Brachialis
and then turn your Slowly get into the stretch position and then hold each stretch for Biceps brachii

Serratus shoulders and body a minimum of 20 seconds. Remember, stretching can be extremely Sports injury where stretch may be useful
anterior
away from your Dislocation. Subluxation. Acromioclavicular separation.
extended arm.
dangerous and harmful if done incorrectly, so please adhere to the Sternoclavicular separation. Impingement syndrome.
following rules. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder.
Chest strain. Pectoral muscle insertion inflammation.
Sports injury where stretch may be useful
Dislocation. Subluxation. Acromioclavicular separation.
Sternoclavicular separation. Impingement syndrome.
Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder. • Never stretch an injury, or damaged soft tissue. Above Head Chest Stretch
Chest strain. Pectoral muscle insertion inflammation. • Warm-up prior to stretching.
• Stretch before and after exercise. Stand upright and interlock your fingers.
Parallel Arm Shoulder Stretch • Stretch all major muscles and their opposing muscle groups. Bend your arms and place them above
your head while forcing your elbows and
• Stretch gently and slowly. hands backwards. Vary the height of
• Stretch only to the point of tension. your hands.
Trapezius
Supraspinatus • Breathe slowly and easily while stretching.
Rhomboid minor
Deltoid
Rhomboid major All text and drawings taken from The Anatomy of Stretching by Brad Walker.
Latissimus dorsi Lotus Publishing, ISBN 978-1-905367-03-0. www.AnatomyOfStretching.com
Anterior deltoid
Stand upright Pectoralis minor
Pectoralis major
and place one Latissimus dorsi

arm across your Rotating Wrist Stretch Palms-out Wrist Stretch Serratus anterior

body. Keep your arm parallel to the Sports injury where stretch may be useful
ground and pull your elbow towards Place one arm straight out in Interlock your fingers in front of your Impingement syndrome. Rotator cuff tendonitis. Shoulder
bursitis. Frozen shoulder. Chest strain. Pectoral muscle
your opposite shoulder. front and parallel to the ground. chest and then straighten your arms and insertion inflammation.
Rotate turn the palms of your hands outwards.
Sports injury where stretch may be useful
Dislocation. Subluxation. Acromioclavicular separation. your wrist
Sternoclavicular separation. Impingement syndrome. down and Flexor carpi Kneeling Forearm Stretch
radialis
Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder. Flexor carpi
outwards ulnaris
While crouching on your knees
and then use Flexor digitorum
Reaching Upper Back Stretch superficialis with your forearms facing
your other Brachioradialis
Flexor pollicis
Extensor digitorum longus forward and hands
hand to further Supinator (deep layer) Flexor digitorum
Trapezius Palmaris longus
profundus pointing
Rhomboid rotate your hand Extensor carpi ulnaris Pronator teres
minor Extensor pollicis brevis Anconeus backwards,
Rhomboid upwards. Extensor pollicis longus
major slowly
Sports injury where stretch may be useful Sports injury where stretch may be useful move
Tennis elbow. Golfer’s elbow. Thrower’s elbow. Wrist sprain. Tennis elbow. Golfer’s elbow. Thrower’s elbow. Wrist sprain.
Stand with your arms Wrist dislocation. Wrist tendonitis. Carpel tunnel syndrome. Wrist dislocation. Wrist tendonitis. Carpel tunnel syndrome. rearward. Biceps brachii
Brachioradialis
Ulnar tunnel syndrome. Ulnar tunnel syndrome.
out in front and crossed
over. Push your hands
forward as far as possible and Parallel Arm Chest Stretch Triceps Stretch
let your head fall forward.
Stand with your arm extended to the Stand with your hand behind your neck Sports injury where stretch may be useful
Biceps tendon rupture. Bicepital tendonitis. Biceps strain.
Sports injury where stretch may be useful
rear and parallel to the ground. Hold on and your elbow pointing upwards. Then Elbow strain. Elbow dislocation. Elbow bursitis. Tennis
Neck muscle strain. Whiplash. Cervical nerve stretch to an immovable object and then turn use your other hand (or a rope or towel) elbow. Golfer’s elbow. Thrower’s elbow.
syndrome. Wryneck. Upper back muscle strain.
Upper back ligament sprain.
your shoulders and body away from your to pull your elbow down.
outstretched arm. Finger Stretch
Cross Over Shoulder Stretch
Place the tips of
your fingers together
Stand with your knees bent.
and push your
Cross your arms over and
palms toward
grab the back of your Brachioradialis Triceps brachii
each other.
knees. Then start to rise Brachialis
Biceps brachii
Teres minor
Teres major Flexor digitorum
upwards until you feel Anterior deltoid Latissimus dorsi superficialis
Pectoralis minor Flexor carpi
tension in your upper Pectoralis major
ulnaris

back and shoulders.
Trapezius
Sports injury where stretch may be useful
Dislocation. Subluxation. Acromioclavicular separation.
Sternoclavicular separation. Impingement syndrome.
Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder.
Bent-over Chest Stretch
Sports injury where stretch may be useful Sports injury where stretch may be useful
Dislocation. Subluxation. Acromioclavicular separation. Tennis elbow. Golfer’s elbow. Thrower’s elbow. Wrist sprain.
Sternoclavicular separation. Impingement syndrome. Wrist dislocation. Wrist tendonitis. Carpel tunnel syndrome.
Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder. Sports injury where stretch may be useful Ulnar tunnel syndrome.
Biceps tendon rupture. Bicepital tendonitis. Biceps strain. Elbow sprain. Elbow dislocation. Elbow bursitis.
Chest strain. Pectoral muscle insertion inflammation. Triceps tendon rupture.
Fingers-down Wrist Stretch
Elbow-out Rotator Stretch Arm-up Rotator Stretch
Hold on to your fingers while
straightening your arm. Pull
Stand with your hand behind the middle Stand with your arm out and your
your fingers toward your body.
of your back and your elbow pointing forearm pointing upwards at
out. Reach over with your other hand 90 degrees. Place a broomstick in your Extensor carpi
radialis brevis Extensor

Anterior deltoid and gently pull your elbow forward. hand and behind your elbow. With Extensor carpi
radialis longus
digitorum
Extensor
Teres major your other hand pull the bottom of the indicis
(deep layer)
Pectoralis minor
Pectoralis major Sternocleidomastoideus broomstick forward. Extensor digiti
minimi
Serratus anterior
Face a Deltoid
Pectoralis major
Extensor carpi
ulnaris
wall and
place both hands Biceps brachii Sports injury where stretch may be useful
Triceps brachii Tennis elbow. Golfer’s elbow. Thrower’s elbow. Wrist sprain.
on the wall just Subscapularis Teres minor
Wrist dislocation. Wrist tendonitis. Carpel tunnel syndrome.
above your head. Slowly Supraspinatus
Ulnar tunnel syndrome.

lower your shoulders as if Infraspinatus

moving your chin toward
the ground.
Sports injury where stretch may be useful
Dislocation. Subluxation. Acromioclavicular separation.
Sternoclavicular separation. Impingement syndrome.
Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder.
Chest strain. Pectoral muscle insertion inflammation.
Teres minor Teres
Teres major Teres major
major
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Sports injury where stretch may be useful Sports injury where stretch may be useful
Dislocation. Subluxation. Acromioclavicular separation. Dislocation. Subluxation. Acromioclavicular separation.
Sternoclavicular separation. Impingement syndrome. Sternoclavicular separation. Impingement syndrome.
Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder.
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