Lower Body Stretches

Benefits of Stretching

Stretching is a simple physical activity. Regular stretching throughout the day will, reduce muscle tension, improve circulation, reduce anxiety, stress and fatigue, improve mental alertness and make you feel better!!! In addition, stretching can improve joint range of movement and function, enhance muscular performance, and be used to prevent and treat musculoskeletal injuries.

The right way to stretch

· Breathe normally, try not to hold breath

· Relax

· Focus on muscles and joints being stretched

· Never bounce or stretch to the point of pain

· Hold stretch for 15-30 seconds

· Feel the stretch

Hamstring

Lie on your back, keep your spine in neutral with one leg raised to about 90°, knee relaxed. Keep other leg bent at about 45°, foot flat on the floor. To apply the stretch maintain the lower leg in a stable position and gently try to straighten the knee.

Gluteus Maximus (Glutes)

Lie on your back, keep your spine in neutral, cross one leg over the other at the knee. Reach your hands through your legs and hold the bottom of your thigh. To apply the stretch gently pull the leg towards the chest, making sure the tailbone stays on the floor at all times. Feel the stretch at the top of your leg.

Sitting Groin

Sit with legs apart as far as is comfortable with toes pointing towards the ceiling. Place hands on the floor just behind the hips. To apply the stretch use pressure from the hands to lift up through the hips and lean forward  ensuring all movement is from the hips not the back.

Hip Flexor

Place one leg on a bench (or floor) with the other leg forward in a lunge. Keep the spine and pelvis neutral. To apply the stretch lunge forward on the front leg while maintaining an even pelvis.

Quadriceps (Quads)

Stand on one leg maintaining a neutral position of the spine and pelvis. Hold the raised leg by the foot behind the body, ensuring that the knee is bent as far as possible. Apply the stretch by using your arms to raise your foot while trying to keep your knees together.

Calf Stretch

Stand with one foot on a stretching block or staircase while holding onto something for balance. Apply the stretch by gently shifting your weight forward over the toes while keeping the knee straight. Feel the stretch down the back of the calf muscle.

Lower Back Rotation

Lie on the floor with both legs out straight. With one hand take hold of the opposite knee and pull it gently across your body.  Your shoulders should remain on the floor with the opposite arm out straight.

ITB

Stand with one leg crossed behind the other keeping  hips and shoulders square. Apply the stretch by gently shifting the hips sideways towards the leg that is crossed behind. Try and ensure that the shoulders stay over the feet.

For more information

Wesley Corporate Health

Level 2 / 46 Edward Street

Brisbane  Qld  4000

Phone:  07 3234 2600

Email: info@weshealth.com.au

Disclaimer

This Fact Sheet is provided for your information only and does not replace qualified medical advice. The information provided may not apply to every person or all situations. A medical practitioner should be consulted for all treatment and medication