ACTIVE HIP FLEXOR STRETCH

The active hip flexor stretch is an effective way to warm up primary hip flexors by bringing the leg into hip extension.

  • Stand with you feet in a staggered stance with hands on hips as shown. 
  • Tighten your abdominals and glutes.
  • Slowly move forward by bending the left knee while keeping the upper body straight until a stretch is felt in the right hip.
  • Hold for 1-2 seconds.
  • Return to starting position. 
  • Perform 5 repetitions and switch legs. 

ACTIVE HIP HINGE STRETCH

The active hip hinge stretch is an effective warm up exercise for the posterior chain.

  • Stand with feet shoulder width apart and hands on the hips as shown. 
  • Keeping the spine straight and knees unlocked, slowly bend at the waist until a stretch is felt in the hamstrings (back of upper legs). 
  • Hold for 1-2 seconds.
  • Return to starting position and repeat for 5 repetitions. 

ACTIVE QUADRICEPS STRETCH

The active quadriceps stretch is an effective warm up exercise for the knee by taking it through the full range of motion.

  • Stand with feet shoulder width apart. 
  • Keep the hips and abdominals tight so that as you raise your right lower leg, the upper leg stays in line with the left leg (doesn’t move forward or back). 
  • Return to the starting position and alternate legs for a total of 10 repetitions (5 per leg).

ACTIVE ANKLE FLEXION EXTENSION STRETCH

The active ankle flexion extension stretch is a good way to warm up the ankles before a workout.

  • Stand with feet shoulder width apart.
  • Slowly raise the heels off the ground, balancing on the balls of the feet.
  • Return to the starting position.
  • Slowly lift the toes off the ground, balancing on the heels of the feet.
  • Return to starting position and repeat for 5 repetitions.

STATIC HIP FLEXOR STRETCH STANDING

The static hip flexor stretch standing targets the rectus femoris. Keeping this muscle flexible helps maintain hip mobility.

  • Stand with you feet in a staggered stance with hands on hips as shown. 
  • Tighten your abdominals and glutes.
  • Slowly move forward by bending the left knee while keeping the upper body straight until a stretch is felt in the right hip.
  • Hold for 20-30 seconds.
  • Return to starting position and repeat with opposite leg.

STATIC HIP HINGE STRETCH

The static hip hinge stretch is an effective way to stretch the medial hamstrings from a standing position.

  • Stand with the feet about shoulder width apart, feet facing forward and hands on the hips as shown. Keep the ears in line with the shoulders.
  • Perform a hip hinge by bending forward at the waist while keeping the spine straight from hips to head. A slight bend in the knees is ok to alleviate pressure on the lower back. 
  • Bend forward until you feel a stretch in the hamstrings (back of upper legs). 
  • Hold for 20-30 seconds. 
  • Slowly return to starting position. 

 

STATIC CALF STRETCH

The static calf stretch is an effective way to stretch two muscles of the calf musculature (gastrocnemius and soleus) at the same time.

  • Stand facing a wall or other stable surface. Legs should be in a staggered stance with both feet about shoulder width apart and pointing straight ahead. 
  • The front foot toes should be touching the wall. 
  • Bend your arms as if doing a wall push up (allowing front knee to bend towards wall), maintaining a straight line from the heel of the back foot to the hip. 
  • Maximize the effectiveness of the calf stretch by tightening the glutes and quadriceps muscles of the rear leg. Keep the heels on the ground and feet pointing straight ahead. 
  • Hold for 20-30 seconds.
  • Repeat with the opposite leg. 

A common compensation when doing the calf stretch is to allow the toes of the rear foot to rotate out as you move into the stretch. When looking at the back foot, it should be pointing straight ahead.

 

TRX Active Lat Stretch

  • Fully extend the TRX and face away from the anchor point.
  • Feet should be close together with arms extended, hands at approximately shoulder height.
  • Take a step forward and allow arms to move overhead.
  • Keep the arms as straight as possible during the movement.
  • Hold for 1-2 seconds.
  • Return to starting position and repeat, alternating legs.

TRX Active Chest Stretch

  • Fully extend the TRX and face away from the anchor point. Feet should be together with hands at shoulder height, arms extended as shown.
  • Take a step forward and allow the arms to move out to the sides in a “T”.
  • Hold for 1-2 seconds.
  • Return to starting position and repeat, switching legs.

Regressions:

  • Take a smaller step forward.
  • Lower arms below shoulder height to reduce stress on shoulders.