Piriformis II stretch

Muscles usedpiriformisstretch2

  • Piriformis
  • Gluteus Maximus
  • Gluteus Minimus
  • Gluteus Medius
  • Low Back

Start Position (for right side)

  1. Sit down on table with one leg up on the table (as in picture)
  2. Other leg off table

Finish Position

  • Bring the upper body to the knee and drop that shoulder towards the table

Modifications

  • By bringing the upper body down anywhere towards the table will give different stretches to the buttocks region and the low back (ie. Straight down)

Piriformis I Stretch

piriformisstretch
Muscles used

1. Gluteus Maximus
2. Gluteus Minimus
3. Gluteus Medius
4. Piriformis

Start Position (for left side)
1. Lying on back
2. Left knee bent to 90 degrees, hip flexed to 90 degrees
3. Grab left knee with right hand

Finish Position
1. Pull knee across the body towards the opposite hip
2. Keep hips flat on ground

Common Errors
1. Lifting hip up on side being stretched

Side Lying Quadriceps Stretch

Muscles Stretchedsidelyingquadricepsstretch

  • Quadriceps

Start Position

  1. Lying on side opposite to leg being stretched.
  2. Grab just above the ankle.
  3. Knees together

Finish Position

  1. Pull heel towards buttocks.
  2. Front of thigh facing forwards
  3. Knees together

Modifications

  • Use towel around ankle if you can not reach or hold onto the ankle
  • If you reach the buttocks extend the thigh back and push hip forwards.

Common Errors

  • Not bringing heel to buttocks first
  • Turning thigh out during stretch
  • Allowing knees to separate

Pectoralis Major Corner Stretch

Muscles Stretched

  • Pectoralis major
  • Front deltoid

Start position

  • Standing facing the corner
  • Place forearms on wall.
  • Your elbows are bent to 90 degrees and they are in-line with your shoulders
  • Place one foot into the corner. This is important if you do not do this you will be contracting the pectoralis muscle at the same time as you are stretching it. This is counterproductive.

Finish position

  • Move your shoulders and your hips at the same time towards the corner until you feel a moderate stretch.
  • Alternatives
  • Perform the exercise through a doorway. Just follow the same description as above but put your forearms on the door jam.
  • Change the height of your hands. This will change where the stretch is felt.

Kneeling Lunge Stretch

Muscles Stretched

1. Iliopsoas (hip flexors)
2. Rectus femoris (part of the quadriceps)
3. Tensor fascia latae (attaches to iliotibial band; ITB)

Start Position
1. Kneel on the ground
2. Place one foot ahead of the other
3. Upper body upright with the hips tucked underneath you

Finish Position
1. Lunge the body forwards to the point of stretch
2. Balance self with hands on front leg
3. Take one arm or both and reach up in the air and then back behind you (this will help keep your back straight); this is not shown

Common Errors
1. Leaning forwards.
2. Knee deviating inside the ankle