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90/90 Hamstring Guide

Main Muscle: Hamstrings

1.LIE ON YOUR BACK, WITH ONE LEG EXTENDED STRAIGHT OUT. 2.WITH THE OTHER LEG, BEND THE HIP AND KNEE TO 90 DEGREES. YOU MAY BRACE YOUR LEG WITH YOUR HANDS IF NECESSARY. THIS WILL BE YOUR STARTING POSITION. 3.EXTEND YOUR LEG STRAIGHT INTO THE AIR, PAUSING BRIEFLY AT THE TOP. RETURN THE LEG TO THE STARTING POSITION. 4.REPEAT FOR 10-20 REPETITIONS, AND THEN SWITCH TO THE OTHER LEG.

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All Fours Quad Stretch Guide

Main Muscle: Quadriceps

1.START OFF ON YOUR HANDS AND KNEES, THEN LIFT YOUR LEG OFF THE FLOOR AND HOLD THE FOOT WITH YOUR HAND. 2.USE YOUR HAND TO HOLD THE FOOT OR ANKLE, KEEPING THE KNEE FULLY FLEXED, STRETCHING THE QUADRICEPS AND HIP FLEXORS. 3.FOCUS ON EXTENDING YOUR HIPS, THRUSTING THEM TOWARDS THE FLOOR. HOLD FOR 10-20 SECONDS AND THEN SWITCH SIDES.

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Ankle Circles Guide

1.USE A STURDY OBJECT LIKE A SQUAT RACK TO HOLD YOURSELF.2.LIFT THE RIGHT LEG IN THE AIR (JUST AROUND 2 INCHES FROM THE FLOOR) AND PERFORM A CIRCULAR MOTION WITH THE BIG TOE. PRETEND THAT YOU ARE DRAWING A BIG CIRCLE WITH IT. TIP: ONE CIRCLE EQUALS 1 REPETITION. BREATHE NORMALLY AS YOU PERFORM THE MOVEMENT.3.WHEN YOU ARE DONE WITH THE RIGHT FOOT, THEN REPEAT WITH THE LEFT LEG.

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Behind Head Chest Stretch Guide

Main Muscle: Chest

1.SIT UPRIGHT ON THE FLOOR WITH YOUR PARTNER BEHIND YOU. 2.PLACE YOUR HANDS BEHIND YOUR HAND, AND PUSH YOUR ELBOWS BACK AS FAR AS YOU CAN. YOUR PARTNER SHOULD HOLD YOUR ELBOWS. THIS WILL BE YOUR STARTING POSITION. 3.GENTLY ATTEMPT TO PULL YOUR ELBOWS FORWARD WITH YOUR HANDS STILL BEHIND YOUR HEAD FOR 10 OR MORE SECONDS. YOUR PARTNER SHOULD PREVENT YOUR ELBOWS FROM MOVING. 4.NOW, RELAX YOUR MUSCLES AND HAVE YOUR PARTNER GENTLY PULL THE ELBOWS BACK AS FAR AS IT COMFORTABLE FOR YOU. BE SURE TO LET YOUR PARTNER KNOW WHEN THE STRETCH IS ADEQUATE TO PREVENT OVERSTRETCHING OR INJURY.

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Calf Stretch Hands Against Wall Guide

Main Muscle: Calves

1.STAND FACING A WALL FROM SEVERAL FEET AWAY. STAGGER YOUR STANCE, PLACING ONE FOOT FORWARD.2.LEAN FORWARD AND REST YOUR HANDS ON THE WALL, KEEPING YOUR HEEL, HIP AND HEAD IN A STRAIGHT LINE.3.ATTEMPT TO KEEP YOUR HEEL ON THE GROUND. HOLD FOR 10-20 SECONDS AND THEN SWITCH SIDES.

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Crossover Reverse Lunge Guide

Main Muscle: Lower Back

1.STAND WITH YOUR FEET SHOULDER WIDTH APART. THIS WILL BE YOUR STARTING POSITION.2.PERFORM A REAR LUNGE BY STEPPING BACK WITH ONE FOOT AND FLEXING THE HIPS AND FRONT KNEE. AS YOU DO SO, ROTATE YOUR TORSO ACROSS THE FRONT LEG.3.AFTER A BRIEF PAUSE, RETURN TO THE STARTING POSITION AND REPEAT ON THE OTHER SIDE, CONTINUING IN AN ALTERNATING FASHION.

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Front Leg Raises Guide

Main Muscle: Hamstrings

1.STAND NEXT TO A CHAIR OR OTHER SUPPORT, HOLDING ON WITH ONE HAND.2.SWING YOUR LEG FORWARD, KEEPING THE LEG STRAIGHT. CONTINUE WITH A DOWNWARD SWING, BRINGING THE LEG AS FAR BACK AS YOUR FLEXIBILITY ALLOWS. REPEAT 5-10 TIMES, AND THEN SWITCH LEGS.

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Groin and Back Stretch Guide

Main Muscle: Adductors

1.SIT ON THE FLOOR WITH YOUR KNEES BENT AND FEET TOGETHER. 2.INTERLOCK YOUR FINGERS BEHIND YOUR HEAD. THIS WILL BE YOUR STARTING POSITION.3.CURL DOWNWARDS, BRINGING YOUR ELBOWS TO THE INSIDE OF YOUR THIGHS. AFTER A BRIEF PAUSE, RETURN TO THE STARTING POSITION WITH YOUR HEAD UP AND YOUR BACK STRAIGHT. REPEAT FOR 10-20 REPETITIONS.

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Intermediate Hip Flexor and Quad Stretch Guide

Main Muscle: Quadriceps

1.FLOOR, CREATING TENSION IN THE HIP FLEXORS AND QUADRICEPS. HOLD THE STRETCH FOR 10-20 SECONDS, AND REPEAT ON THE OTHER LEG. LIE FACE DOWN ON THE FLOOR, WITH A ROPE, BELT, OR BAND LOOPED AROUND ONE FOOT.2.FLEX THE KNEE AND EXTEND THE HIP OF THE LEG TO BE STRETCHED, USING BOTH HANDS TO PULL ON THE BELT. YOUR KNEE AND YOUR HIP SHOULD COME OFF OF THE

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Lower Back Curl Guide

Main Muscle: Abdominals

1.LIE ON YOUR STOMACH WITH YOUR ARMS OUT TO YOUR SIDES. THIS WILL BE YOUR STARTING POSITION.2.USING YOUR LOWER BACK MUSCLES, EXTEND YOUR SPINE LIFTING YOUR CHEST OFF OF THE GROUND. DO NOT USE YOUR ARMS TO PUSH YOURSELF UP. KEEP YOUR HEAD UP DURING THE MOVEMENT. REPEAT FOR 10-20 REPETITIONS.

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Seated Biceps Guide

Main Muscle: Biceps

1.SIT ON THE FLOOR WITH YOUR KNEES BENT AND YOUR PARTNER STANDING BEHIND YOU. EXTEND YOUR ARMS STRAIGHT BEHIND YOU WITH YOUR PALMS FACING EACH OTHER. YOUR PARTNER WILL HOLD YOUR WRISTS FOR YOU. THIS WILL BE THE STARTING POSITION.2.ATTEMPT TO FLEX YOUR ELBOWS, WHILE YOUR PARTNER PREVENTS ANY ACTUAL MOVEMENT.3.AFTER 10-20 SECONDS, RELAX YOUR ARMS WHILE YOUR PARTNER GENTLY PULLS YOUR WRISTS UP TO STRETCH YOUR BICEPS. BE SURE TO LET YOUR PARTNER KNOW WHEN THE STRETCH IS APPROPRIATE TO PREVENT INJURY OR OVERSTRETCHING.

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Shoulder Stretch Guide

Main Muscle: Shoulders

1.REACH YOUR LEFT ARM ACROSS YOUR BODY AND HOLD IT STRAIGHT. WITH YOUR RIGHT HAND, GRASP YOUR LEFT ELBOW AND PULL IT ACROSS YOUR BODY TOWARDS YOUR CHEST.

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Side Neck Stretch Guide

Main Muscle: Neck

1.START WITH YOUR SHOULDERS RELAXED, GENTLY TILT YOUR HEAD TOWARDS YOUR SHOULDER.2.ASSIST STRETCH WITH A GENTLE PULL ON THE SIDE OF THE HEAD.

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Standing Biceps Stretch Guide

Main Muscle: Biceps

1.CLASP YOUR HANDS BEHIND YOUR BACK WITH YOUR PALMS TOGETHER, STRAIGHTEN ARMS AND THEN ROTATE THEM SO YOUR PALMS FACE DOWNWARD.2.RAISE YOUR ARMS UP AND HOLD UNTIL YOU FEEL A STRETCH IN YOUR BICEPS.

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Triceps Stretch Guide

Main Muscle: Triceps

1.REACH YOUR HAND BEHIND YOUR HEAD, GRASP YOUR ELBOW AND GENTLY PULL. HOLD FOR 10 TO 20 SECONDS, THEN SWITCH SIDES.