My Top 7 Static Stretches

 

I have picked stretches for some of the most common tight muscle groups. Hold each stretch minimum 30 seconds and repeat 2-3 times.

 

              pec ball stretch              

Pec Stretch on Ball

1. Get on all fours and place your arm at a 90 degree angle on your stability ball.

2. Press down until you feel a stretch in your pectoral muscles.

Standing Pec Stretch 

1. Stand with your feet shoulder width apart in a doorway.

2. Place your arms at a 90 degree angle in the door frame.

3. Press against the door frame until you feel a stretch in your pectoral muscles.

kneeling hip flexor stretch

Kneeling Hip Flexor Stretch

1. Get on the floor and put one knee up. The other knee has your weight on it.

2. Pull your belly button in towards your spine.

3. To find your pelvic placement, stick your glutes out and then stick them all the way in and find the middle.

4. Come forward with your hips until you feel a stretch in the front of your hips.

standing quadriceps stretch

Standing Quadriceps Stretch

1. Stand with your feet shoulder width apart.

2. Bring one foot up and hold it with your hand.

3. You should feel a stretch in the front of your legs.

Standing Hamstring Stretch

1. Stand with your feet shoulder width apart.

2. Holding your core tight, bend over until you feel a stretch 

in the back of your legs.

Standing Calf Stretch

1. Stand with your feet shoulder width apart.

2. Place your hands against the wall.

3. Step one foot behind you, making sure your feet are facing straight ahead.

4. Lean forward until you feel a stretch in your calf muscles.

standing adductor stretch

Standing Adductor Stretch

1.Stand with your feet shoulder width apart and pull your belly button in towards your spine.

2. Step with one foot to the side.

3. Place your hands on the opposite side and bend down away from the outstretched leg.

4. You should feel a stretch in your inner thigh.