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GASTROCNEMIUS, ACHILLES REGION
Stand about three feet from a wall and put each
foot in turn as far back as you can while still being
able to put your heel flat on the floor. Do NOT
bounce and do NOT try too hard. The idea is to
gently stretch the muscles in your calf.
HIP FLEXOR
Kneel on your left knee. Place your right foot
flat on the floor in front of you, knee bent. Lean
forward, stretching both forward. Squeeze your
glute; targeting your hip flexor even more.
Hold for 30 seconds to 2 minutes. Switch sides
and repeat.
THREE POINT PEC STRETCH
Stand in a doorway. In a split stance, the front leg should have a slight knee bend.
Bring the elbows up to shoulder height and position the palm and inside of the arm on the surface of the
doorway. Your arm should look like a goal post. Gently press the chest through the open space to feel the
stretch. Hold for 30 seconds to 2 minutes.
Bring the elbows down slightly below shoulder height and gently press the chest through the open space
again. You may find you can stretch a little deeper with this configuration.
Hold for 30 seconds to 2 minutes.
Lift the elbows up slightly above shoulder height and gently press the chest through the open space. You
may find your range of motion through this stretch is more limited. Hold for 30 seconds to 2 minutes.
(Use the edge of a wall working one arm at a time if you do not have a doorway available. Repeat
stretches on both arms.)
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