ASSISTED
HAMSTRING STRETCH
Partner
places both hands just below shoulder blades and pushes stretcher's chest
towards their legs. Stretcher to maintain goooood boody posture and keep head
up. Stretch for at least 20 seconds.
ASSISTED
PARTNER STRETCH
Partner pushes
feet outward, allowing stretch to occur in groin region.
Partner pushes outward for 10 seconds
ASSISTED
PARTNER STRETCH (GROIN)
With
legs locked, partner pulls stretcher forward, accentuating the groin
stretch. Pull for 10 seconds.
ASSISTED
HAMSTRING STRETCH
Partner
assists stretch by placing both hands on right shoulder and guides
stretcher towards their left knee. Keep left knee slightly bent, and head
up. Stretch for 20 seconds and repeat on left side.
ASSISTED
GROIN STRETCH
With
each hand placed just below the shoulder blades, partner pushes torso
of stretcher toward the floor. Very important for stretcher to keep head
up. Stretch for 20 seconds
ASSISTED
GROIN STRENGTHENER/STRETCH
Partner places
a hand on each knee. For 10 seconds, stretcher tries to
"pull" knees upwards whilst resistance is provided by partner. After
10
seconds, partner then pushes knees towards the floor for 20 seconds.
ASSISTED
GROIN STRETCH
From
the same position as stretch number 7, partner pushes torso towards the
floor. Stretcher to keep head up.
ASSISTED
STANDING GROIN STRETCH
Place
leg on partners shoulder. Partner slowly stands up, increases the
stretch. Important that hips remain "square" and front on, kame
is kept and
knee is straight. Stretch for 20 seconds and repeat on other side.
ASSISTED
STANDING GROIN STRETCH
Same
as per stretch 9, except leg is turned to stretch "side kick" and
groin.
CALF
STRETCH
Stretch each
calf towards the floor for a time of 20 seconds. Ballistic or "bouncing"
the stretch may be of benefit in elite athletes.
SITTING
HAMSTRING STRETCH
As
illustrated, bend forward over straightened leg. Keep small bend in
knee. Keep head up. Hold minimum of 20 seconds
SITTING
QUADRICEP STRETCH
Sit
as illustrated, leaning backwards along the same direction as the leg
being stretched. Monitor for pain in the knee and cease stretch if this
occurs. Hold for 20 seconds and repeat on other side
LYING
UPPER HAMSTRING STRETCH
Lying
as illustrated, pull clasped knee towards your chest in order to
stretch upper hamstring. Repeat both sides and hold as long as required.
LYING
GLUTEAL STRETCH
Lying
as illustrated, lean over the front bent leg in order to stretch
buttock (gluteal) muscle. Repeat on other side. Hold stretch as long as required.