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3. Gastrocnemius
• Stretch: Static
• Muscles: Gastrocnemius, Pectoralis Major and Minor
Application:
• To stretch calf muscles (gastrocnemius), assume the lunge position
•
Keep your back heel planted on the floor and straighten the back leg
• Ensure the heel and pelvis stay squared
• Feel the stretch in the back of the lower leg
• Now reach the hands behind the pelvis, palms facing out
• On an inhale bring the elbows together and reach the
sternum forward
• Feel the stretch across the front of the sternum, collar bones,
chest and shoulders
• Switch legs and repeat
4. Hip Flexors
• Stretch: Static and Active
• Muscles: Hip Flexors (iliopsoas, rectus femoris)
Application:
• Step forward as if performing a lunge
• Hold the position and tilt the bottom of the pelvis forward
(posterior tilt) to feel a stretch in the hip flexor (iliopsoas)
• Straighten the spine and extend the leg behind as far as possible
without changing the pelvis or lower back position
• On an inhale, reach the same arm overhead to continue the
stretch up through the anterior line of the body and release
the arm on the exhale
5. Quadriceps and Pectorals
• Stretch: Static and P.N.F.
• Muscles: Quadriceps and Pectoralis
Application:
• With one hand on the bike for balance, grasp the right foot on the
inside of the foot with the right hand so the palm is facing forwards
and the thumb is facing out
• Keeping the tailbone reaching towards the floor and the lumbar spine
long, bring the knee behind the hip and open the chest/shoulder and
front of thigh. Hold for three to five seconds and then contract the
quadriceps by pressing the top of the foot into the hand.
• Release and try to increase ROM in the hip by bringing the knee
further behind the hip. Hold until a release is felt.
• Switch legs and repeat
APPENDIX
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