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EXERCISE BASICS — STRETCHING

Stretching can help you maintain adequate range of motion through your joints, preventing muscles from tightening. Tightness in one place can lead to compensations elsewhere that increase your risk of pain or injury. Follow our guides below for some simple stretches to help avoid this.

Hamstring Stretch

Muscles stretched: Hamstrings/Calf/Lower Back

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  • Sit, one leg extended, toes to ceiling, other leg bent inward against opposite thigh.

  • Slowly lean forward, until you feel stretch

  • Keep chest up, breath out and lean forward.

  • Hold for up to 30 seconds.

 Glute Stretch

Muscles worked: Hips/Glutes/Lower Back

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  • Sit, left leg straight, place right foot over left knee.

  • Bend the left leg up until it is at 90 degrees, place both hands behind body

  • Keep both legs at 90 degrees, lean forward.

  • When you feel stretch, hold for 30 seconds.

  • Switch sides, repeat.

Hip Flexor Stretch

Muscles worked: Front Hip

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  • Kneel on right knee. Place left foot on floor in front, knee bent.

  • Lean forward, stretch right hip toward floor.

  • Squeeze butt, to stretch even more.

  • Hold for 30 seconds

Knee to Chest Stretch

Muscles Worked: Lower Back/Hips

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  • Lie on back, feet on fitball.

  • Arms at 90 degrees, palms up.

  • Slowly draw knees to your chest, keep lower back pressed into floor.

  • Hold 15-20 seconds.

  • Rolls leg back out and repeat.

Quad Stretch

Muscles Worked: Quads/Hip Flexors

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  • Hold something for balance, stand on left foot.

  • Bend right leg back until foot is near butt.

  • Hold right foot with right hand, pull towards butt.

  • Keep back straight, push hips forward and up.

  • Hold for 30 seconds.

Cat/Camel Back Stretch

Muscles Worked: Spine/Upper & Lower Back

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  • On hands and knees, slowly alternate between arching and rounding back.

  • Do it slowly and gently, don’t force it.

  • One cycle will take three to four seconds.

Chest Stretch

Muscles Worked: Chest/Biceps/Front Shoulders

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  • Lie on foam roller.

  • Slowly extend arms to sides

  • Let gravity release chest muscles.

  • ALT: Extend arms up for different stretch.

Tricep Stretch

Muscles Worked: Triceps/Lats

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  • Bend at the elbow to touch the top middle of the back

  • Reach over and grasp the bent elbow

  • Hold 20 seconds

  • Kneel, sit or stand

  • Arms extended overhead

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