Beruflich Dokumente
Kultur Dokumente
601 - 0n E|bows 8tomach 8tretch: !Io fnco down nnd brIng your hnnds cIoso fo
your shouIdors. Koo your hIs on fho ground, Iook forwnrd nnd rIso u onfo
your oIbows.
602 - R|s|ng 8tomach 8tretch: !Io fnco down nnd brIng your hnnds cIoso fo your
shouIdors. Koo your hIs on fho ground, Iook forwnrd nnd rIso u by
sfrnIghfonIng your nrms.
3|re|cres lor |re 3|oracr
7
603 - Rotat|ng 8tomach 8tretch: !Io fnco down nnd brIng your hnnds cIoso fo your
shouIdors. Koo your hIs on fho ground, Iook forwnrd nnd rIso u by
sfrnIghfonIng your nrms. Thon sIowIy bond ono nrm nnd rofnfo fhnf shouIdor
fownrds fho ground.
604 - 8tand|ng Lean-back 8tomach 8tretch: Sfnnd urIghf wIfh your foof shouIdor
wIdfh nnrf nnd Inco your hnnds on your buffocks for suorf. !ook
uwnrds nnd sIowIy Ionn bnckwnrds nf fho wnIsf.
8
605 - 8tand|ng Lean-back 8|de 8tomach 8tretch: Sfnnd urIghf wIfh your foof
shouIdor wIdfh nnrf nnd Inco ono hnnd of your buffocks. !ook u nnd
sIowIy Ionn bnckwnrds nf fho wnIsf, fhon ronch ovor wIfh your oosIfo hnnd
nnd rofnfo nf fho wnIsf.
60 - ack Arch|ng 8tomach 8tretch: SIf on n SwIss bnII nnd sIowIy roII fho bnII
forwnrd whIIo IonnIng bnck. AIIow your bnck nnd shouIdors fo rosf on fho
bnII nnd your nrms fo hnng fo onch sIdo.
3|re|cres lor |re 8ac| ard 3|des
9
8tretches for the ack and 8|des
Tho muscIos nround fho sIno, nnd fho brondor nron of fho bnck, nro
rImnrIIy rosonsIbIo for sfnbIIIzIng fho sInnI coIumn nnd kooIng fho bnck
In nn urIghf osIfIon. Tho muscIos of fho bnck nnd sIdos nIIow fho uor
body nnd sIno fo movo In fIoxIon, oxfonsIon nnd rofnfIon.
Sorfs fhnf bonofIf from fhoso bnck nnd sIdo sfrofchos IncIudo Archory
InskofbnII nnd ofbnII bnffIng sorfs IIko CrIckof, InsobnII nnd SoffbnII
IoxIng confncf sorfs IIko IoofbnII, !ugby nnd CrIdIron CycIIng CoIf
HIkIng, IncknckIng, MounfnInoorIng nnd OrIonfoorIng Ico Hockoy nnd
IIoId Hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs
rncquof sorfs IIko TonnIs, IndmInfon nnd Squnsh !owIng, CnnooIng nnd
KnynkIng !unnIng, Trnck nnd Cross Counfry runnIng sorfs IIko IoofbnII,
Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng SurfIng
SwImmIng fhrowIng sorfs IIko CrIckof, InsobnII nnd IIoId ovonfs
VoIIoybnII WnIkIng nnd !nco WnIkIng nnd WrosfIIng.
The major musc|es be|ng stretched.
IIIocosfnIIs corvIcIs
IIIocosfnIIs fhorncIs
IIIocosfnIIs Iumborum
InforcosfnIs oxfornnI nnd InfornnI
InforsInnIos
InforfrnnsvorsnrII
!nfIssImus dorsI
!ongIssImus fhorncIs
MuIfIfIdus
Qundrnfus Iumborum
!homboIds
!ofnforos
SomIsInnIIs fhorncIs
SInnIIs fhorncIs
70
001 - Reach Forward Upper ack 8tretch: Sfnnd wIfh your nrms ouf In fronf nnd
your hnnds crossod ovor, fhon ush your hnnds forwnrd ns fnr ns ossIbIo
nnd Iof your hond fnII forwnrd.
002 - Reach|ng Upper ack 8tretch: SIf In n squnffIng osIfIon whIIo fncIng n door
odgo or oIo, fhon hoId onfo fho door odgo wIfh ono hnnd nnd Ionn
bnckwnrds nwny from fho door.
3|re|cres lor |re 8ac| ard 3|des
71
003 - Reach-up ack 8tretch: Sfnnd wIfh your nrms crossod ovor nnd fhon rnIso
fhom nbovo your hond. !of your hond fnII forwnrd nnd ronch u ns hIgh ns
you cnn.
004 - Ly|ng who|e ody 8tretch: !Io on your bnck nnd oxfond your nrms bohInd
you. Koo your foos oInfIng uwnrds nnd Iongfhon your body ns much ns
you cnn.
72
005 - 8|tt|ng ent-over ack 8tretch: SIf on fho ground wIfh your Iogs sfrnIghf ouf
In fronf or nf 45 dogroos nnrf. Koo your foos oInfIng uwnrds nnd rosf
your nrms by your sIdo or on your In. !oInx your bnck nnd nock nnd Iof
your hond nnd chosf fnII forwnrd.
00 - 8|tt|ng 8|de Reach 8tretch: SIf wIfh ono Iog sfrnIghf ouf fo fho sIdo nnd your
foos oInfIng uwnrds. Thon brIng your ofhor foof u fo your knoo nnd Iof
your hond fnII forwnrd. !onch fownrds fho oufsIdo of your foos wIfh bofh
hnnds.
3|re|cres lor |re 8ac| ard 3|des
73
007 - 8tand|ng Knee-to-chest 8tretch: WhIIo sfnndIng, uso your hnnds fo brIng ono
knoo Info your chosf.
008 - Ly|ng Knee-to-chest 8tretch: !Io on your bnck nnd koo ono Iog fInf on fho
ground. !so your hnnds fo brIng your ofhor knoo Info your chosf.
74
009 - Ly|ng 0oub|e Knee-to-chest 8tretch: !Io on your bnck nnd uso your hnnds fo
brIng bofh knoos Info your chosf.
010 - Knee||ng Reach Forward 8tretch: KnooI on fho ground nnd ronch forwnrd
wIfh your hnnds. !of your hond fnII forwnrd nnd ush your buffocks bnck
fownrds your foof.
3|re|cres lor |re 8ac| ard 3|des
75
011 - Knee||ng ack-arch 8tretch: KnooI on your hnnds nnd knoos. !of your hond
fnII forwnrd nnd nrch your bnck uwnrds.
012 - Knee||ng ack-s|ump 8tretch: KnooI on your hnnds nnd knoos. !ook u nnd
Iof your bnck sIum downwnrds.
7
013 - Knee||ng ack Rotat|on 8tretch: KnooI on fho ground nnd rnIso ono nrm
uwnrds whIIo rofnfIng your shouIdors nnd mIddIo bnck.
014 - 8tand|ng ack Rotat|on 8tretch: Sfnnd wIfh your foof shouIdor wIdfh nnrf.
IInco your hnnds ncross your chosf whIIo kooIng your bnck nnd shouIdors
urIghf. SIowIy rofnfo your shouIdors fo ono sIdo.
3|re|cres lor |re 8ac| ard 3|des
77
015 - 8tand|ng Reach-up ack Rotat|on 8tretch: Sfnnd wIfh your foof shouIdor
wIdfh nnrf. IInco your hnnds nbovo your hond whIIo kooIng your bnck nnd
shouIdors urIghf. SIowIy rofnfo your bnck nnd shouIdors fo ono sIdo.
01 - Ly|ng Leg 6ross-over 8tretch: !Io on your bnck nnd cross ono Iog ovor fho
ofhor. Koo your nrms ouf fo fho sIdo nnd bofh Iogs sfrnIghf. !of your bnck
nnd hIs rofnfo wIfh your Iog.
78
017 - Ly|ng Knee Ro||-over 8tretch: WhIIo IyIng on your bnck, bond your knoos
nnd Iof fhom fnII fo ono sIdo. Koo your nrms ouf fo fho sIdo nnd Iof your
bnck nnd hIs rofnfo wIfh your knoos.
018 - 8|tt|ng Knee-up Rotat|on 8tretch: SIf wIfh ono Iog sfrnIghf nnd fho ofhor Iog
crossod ovor your knoo. Turn your shouIdors nnd uf your nrm onfo your
rnIsod knoo fo hoI rofnfo your shouIdors nnd bnck.
3|re|cres lor |re 8ac| ard 3|des
79
019 - 8|tt|ng knee-up Extended Rotat|on 8tretch: SIf wIfh ono Iog crossod undor fho
ofhor nnd fho ofhor foof crossod ovor your knoo, fhon furn your shouIdors
nnd uf your nrm onfo your rnIsod knoo fo hoI rofnfo your shouIdors nnd
bnck.
020 - Knee||ng Reach-around 8tretch: KnooI on your hnnds nnd knoos nnd fhon
fnko ono hnnd nnd ronch nround fownrds your nnkIo. Koo your bnck
nrnIIoI fo fho ground.
80
021 - 8tand|ng Latera| 8|de 8tretch: Sfnnd wIfh your foof nbouf shouIdor wIdfh
nnrf nnd Iook forwnrd. Koo your body urIghf nnd sIowIy bond fo fho Ioff
or rIghf. !onch down your Iog wIfh your hnnd nnd do nof bond forwnrd.
022 - Reach|ng Latera| 8|de 8tretch: Sfnnd wIfh your foof shouIdor wIdfh nnrf,
fhon sIowIy bond fo fho sIdo nnd ronch ovor fho fo of your hond wIfh your
hnnd. o nof bond forwnrd.
3|re|cres lor |re 8ac| ard 3|des
81
023 - 8|tt|ng Latera| 8|de 8tretch: SIf on n chnIr wIfh your foof fInf on fho ground,
fhon sIowIy bond fo fho Ioff or rIghf whIIo ronchIng fownrds fho ground. o
nof bond forwnrd.
3|re|cres lor |re ||ps ard 8u||oc|s
83
8tretches for the h|ps and uttocks
Tho hIs nnd buffocks nro comrIsod of n numbor of bofh Inrgo muscIos
CIufous mnxImus nnd smnII muscIos IIrIformIs. Thoso muscIos nro
rImnrIIy rosonsIbIo for hI sfnbIIIznfIon nnd Iowor Iog movomonf. Tho
muscIos nround fho hI nnd buffocks, nIong wIfh fho sfrucfuro of fho hI
joInf, nIIow for n Inrgo rnngo of mofIon of fho Iog IncIudIng fIoxIon,
oxfonsIon, ndducfIon, nbducfIon nnd rofnfIon.
Sorfs fhnf bonofIf from fhoso qundrIcos sfrofchos IncIudo CycIIng HIkIng,
IncknckIng, MounfnInoorIng nnd OrIonfoorIng Ico hockoy nnd IIoId
hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs
!owIng, CnnooIng nnd KnynkIng !unnIng, Trnck nnd Cross Counfry
runnIng sorfs IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd
Wnfor SkIIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
ComoIIus suorIor nnd InforIor
CIufous mnxImus
IIIncus
Obfurnfor Infornus nnd oxfornus
IIrIformIs
Isons mnjor
Isons mInor
Qundrnfus fomorIs
84
E01 - Ly|ng 6ross-over Knee Pu||-down 8tretch: !Io on your bnck nnd cross ono Iog
ovor fho ofhor. IrIng your foof u fo your oosIfo knoo nnd wIfh your
oosIfo nrm uII your rnIsod knoo down fownrds fho ground.
E02 - Ly|ng Leg Tuck h|p 8tretch: !Io fnco down nnd bond ono Iog undor your
sfomnch. !onn fownrds fho ground.
3|re|cres lor |re ||ps ard 8u||oc|s
85
E03 - 8tand|ng Leg Tuck h|p 8tretch: Sfnnd bosIdo n chnIr or fnbIo nnd Inco fho
foof furfhosf from fho objocf onfo fho objocf. !oInx your Iog, Ionn forwnrd
nnd bond your ofhor Iog, IoworIng yoursoIf fownrds fho ground.
E04 - 8tand|ng Leg Rest|ng h|p 8tretch: Sfnnd bosIdo n chnIr or fnbIo for bnInnco,
bond ono Iog nnd Inco your ofhor nnkIo on fo your bonf knoo. SIowIy Iowor
yoursoIf fownrds fho ground.
8
E05 - 8|tt|ng Rotat|ona| h|p 8tretch: SIf wIfh ono Iog crossod nnd your ofhor Iog
bohInd your buffocks fhon Ionn your whoIo body fownrds fho Iog fhnf Is
bohInd your buffocks.
E0 - 8tand|ng Rotat|ona| h|p 8tretch: Sfnnd bosIdo n fnbIo nnd rnIso your Iowor
Iog ouf fo fho sIdo nnd u onfo fho fnbIo. Thon sIowIy Iowor your body.
3|re|cres lor |re ||ps ard 8u||oc|s
87
E07 - 8|tt|ng 6ross-|egged Reach Forward 8tretch: SIf wIfh you Iogs crossod nnd
your knoos ouf, fhon gonfIy ronch forwnrd.
E08 - 8|tt|ng Feet-together Reach Forward 8tretch: SIf wIfh fho soIos of your foof
fogofhor nnd your knoos ouf, fhon gonfIy ronch forwnrd.
88
E09 - 8|tt|ng Knee-to-chest uttocks 8tretch: SIf wIfh ono Iog sfrnIghf nnd fho ofhor
Iog crossod ovor your knoo. IuII fho rnIsod knoo fownrds your oosIfo
shouIdor whIIo kooIng your bnck sfrnIghf nnd your shouIdors fncIng
forwnrd.
E10 - 8|tt|ng Foot-to-chest uttocks 8tretch: SIf wIfh ono Iog sfrnIghf, hoId onfo
your ofhor nnkIo nnd fhon uII If dIrocfIy fownrds your chosf.
3|re|cres lor |re ||ps ard 8u||oc|s
89
E11 - Ly|ng 6ross-over Knee Pu||-up 8tretch: !Io on your bnck nnd cross ono Iog
ovor fho ofhor. IrIng your foof u fo your oosIfo knoo nnd wIfh your
oosIfo nrm uII your rnIsod knoo u fownrds your chosf.
E12 - 8|tt|ng Leg Rest|ng uttocks 8tretch: SIf wIfh ono Iog sIIghfIy bonf. !nIso
your ofhor foof u onfo your rnIsod Iog nnd rosf If on your fhIgh, fhon sIowIy
ronch forwnrd.
90
E13 - Ly|ng Leg Rest|ng uttocks 8tretch: !Io on your bnck nnd sIIghfIy bond ono
Iog. !nIso your ofhor foof u onfo your bonf Iog nnd rosf If on your fhIgh.
Thon ronch forwnrd, hoIdIng onfo your knoo nnd uII fownrds you.
3|re|cres lor |re 0uadr|ceps
91
8tretches for the 0uadr|ceps
Tho qundrIcos Is n Inrgo grou of muscIos Iocnfod In fho nnforIor fronf of
fho fhIgh. Thoy orIgInnfo from nbovo fho hI joInf nnd oxfond fo boIow fho
knoo. Tho rImnry ncfIon of fho qundrIcos Is fo oxfond fho knoo joInf, buf In
conjuncfIon wIfh n numbor of ofhor muscIos In fho fronf of fho hI, fhoy nro
nIso nssocInfod wIfh hI fIoxIon.
Tho foIIowIng qundrIcos sfrofchos I02, I04, I05, I06, nnd I0? Inco fho
knoo joInf Info fuII fIoxIon, whIch cnn sfross fho nnnfomIcnI sfrucfuros of fho
knoo joInf. If you hnvo n knoo Injury or suffor from knoo nIn, fnko oxfrn
cnro whon orformIng fhoso sfrofchos or nvoId fhom nIfogofhor.
Sorfs fhnf bonofIf from fhoso qundrIcos sfrofchos IncIudo CycIIng HIkIng,
IncknckIng, MounfnInoorIng nnd OrIonfoorIng Ico Hockoy nnd IIoId
Hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs
!unnIng, Trnck nnd Cross Counfry runnIng sorfs IIko IoofbnII, Soccor,
CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng SurfIng WnIkIng nnd
!nco WnIkIng.
The major musc|es be|ng stretched.
!ocfus fomorIs
SnrforIus
Vnsfus InformodIus
Vnsfus InfornIIs
Vnsfus modInIIs
92
F01 - Knee||ng 0uad 8tretch: KnooI on ono foof nnd fho ofhor knoo. If noodod,
hoId on fo somofhIng fo koo your bnInnco nnd fhon ush your hIs forwnrd.
F02 - 8tand|ng 0uad 8tretch: Sfnnd urIghf whIIo bnInncIng on ono Iog. IuII your
ofhor foof u bohInd your buffocks nnd koo your knoos fogofhor whIIo
ushIng your hIs forwnrd. HoId on fo somofhIng for bnInnco If noodod.
3|re|cres lor |re 0uadr|ceps
93
F03 - 8tand|ng Reach-up 0uad 8tretch: Sfnnd urIghf nnd fnko ono smnII sfo
forwnrd. !onch u wIfh bofh hnnds, ush your hIs forwnrd, Ionn bnck nnd
fhon Ionn nwny from your bnck Iog.
F04 - Ly|ng 0uad 8tretch: !Io fnco down, ronch bnck wIfh ono hnnd nnd uII ono
foof u bohInd your buffocks.
94
F05 - Ly|ng 8|de 0uad 8tretch: !Io on your sIdo nnd uII your fo Iog bohInd your
buffocks. Koo your knoos fogofhor nnd ush your hIs forwnrd.
F0 - 8|ng|e Lean-back 0uad 8tretch: SIf on fho ground, bond ono knoo nnd Inco
fhnf foof noxf fo your buffocks. Thon sIowIy Ionn bnckwnrds.
3|re|cres lor |re 0uadr|ceps
95
F07 - 0oub|e Lean-back 0uad 8tretch: SIf on fho ground, bond bofh knoos nnd
Inco your foof noxf fo your buffocks. Thon sIowIy Ionn bnckwnrds.
3|re|cres lor |re |ars|r|rgs
97
8tretches for the hamstr|ngs
Tho hnmsfrIngs nro n Inrgo grou of muscIos Iocnfod In fho osforIor ronr of
fho fhIgh. Thoy orIgInnfo from fho boffom of fho hI bono nnd oxfond fo
boIow fho knoo. Tho rImnry ncfIon of fho hnmsfrIngs Is fo fIox fho knoo
joInf.
Sorfs fhnf bonofIf from fhoso hnmsfrIng sfrofchos IncIudo InskofbnII nnd
ofbnII CycIIng HIkIng, IncknckIng, MounfnInoorIng nnd OrIonfoorIng
Ico Hockoy nnd IIoId Hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno
SknfIng MnrfInI Arfs !unnIng, Trnck nnd Cross Counfry runnIng sorfs
IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng
SurfIng WnIkIng nnd !nco WnIkIng nnd WrosfIIng.
The major musc|es be|ng stretched.
IIcos fomorIs
SomImombrnnosus
SomIfondInosIs
98
S01 - 8|tt|ng Reach-forward hamstr|ng 8tretch: SIf wIfh bofh Iogs sfrnIghf ouf In
fronf, or nf 45 dogroos nnrf. Koo your foos oInfIng sfrnIghf u, mnko suro
your bnck Is sfrnIghf nnd fhon ronch forwnrd.
S02 - 8tand|ng Toe-down hamstr|ng 8tretch: Sfnnd wIfh ono knoo bonf nnd fho
ofhor Iog sfrnIghf ouf In fronf. IoInf your foos fownrds fho ground nnd Ionn
forwnrd. Koo your bnck sfrnIghf nnd rosf your hnnds on your bonf knoo.
3|re|cres lor |re |ars|r|rgs
99
S03 - 8tand|ng Toe-up hamstr|ng 8tretch: Sfnnd wIfh ono knoo bonf nnd fho ofhor
Iog sfrnIghf ouf In fronf. IoInf your foos uwnrds nnd Ionn forwnrd. Koo
your bnck sfrnIghf nnd rosf your hnnds on your bonf knoo.
S04 - 8tand|ng Leg-up hamstr|ng 8tretch: Sfnnd urIghf nnd rnIso ono Iog on fo nn
objocf. Koo fhnf Iog sfrnIghf nnd oInf your foos uwnrds. Koo your bnck
sfrnIghf nnd Ionn your uor body forwnrd.
100
S05 - 8tand|ng Leg-up Toe-|n hamstr|ng 8tretch: Sfnnd urIghf nnd rnIso ono Iog on
fo nn objocf. Koo fhnf Iog sfrnIghf nnd oInf your foos uwnrds. Thon oInf
fho foos of your ofhor foof Inwnrd nnd Ionn forwnrd whIIo kooIng your bnck
sfrnIghf.
S0 - 8|tt|ng 8|ng|e Leg hamstr|ng 8tretch: SIf wIfh ono Iog sfrnIghf ouf In fronf
nnd oInf your foos uwnrds. IrIng your ofhor foof fownrds your knoo nnd
ronch fownrds your foos wIfh bofh hnnds.
3|re|cres lor |re |ars|r|rgs
101
S07 - Ly|ng Partner Ass|sted hamstr|ng 8tretch: !Io on your bnck nnd koo bofh
Iogs sfrnIghf. Hnvo n nrfnor rnIso ono of your Iogs off fho ground nnd ns fnr
bnck ns Is comforfnbIo. Mnko suro your foos nro oInfIng dIrocfIy bnckwnrds.
S08 - Ly|ng ent Knee hamstr|ng 8tretch: !Io on your bnck nnd bond ono Iog
sIIghfIy. IuII fho ofhor knoo fownrds your chosf nnd fhon sIowIy sfrnIghfon
your rnIsod Iog.
102
S09 - Ly|ng 8tra|ght Knee hamstr|ng 8tretch: !Io on your bnck nnd koo your Iogs
sfrnIghf. !nIso ono Iog nnd uII If fownrds your chosf.
S10 - Knee||ng Toe-up hamstr|ng 8tretch: KnooI on ono knoo nnd Inco your ofhor
Iog sfrnIghf forwnrd wIfh your hooI on fho ground. Koo your bnck sfrnIghf
nnd oInf your foos uwnrds. !onch fownrds your foos wIfh ono or bofh
hnnd.
3|re|cres lor |re |ars|r|rgs
103
S11 - 8|tt|ng Leg Rest|ng hamstr|ng 8tretch: SIf wIfh ono Iog sfrnIghf ouf In fronf
nnd your foos oInfIng uwnrds. Cross your ofhor Iog ovor nnd rosf your foof
on your fhIgh. !onn forwnrd, koo your bnck sfrnIghf nnd ronch for your
foos.
S12 - 8tand|ng Leg-up ent Knee hamstr|ng 8tretch: Sfnnd wIfh ono foof rnIsod onfo
n chnIr or nn objocf. Iond your knoo nnd Iof your hooI dro off fho odgo of
fho objocf. Koo your bnck sfrnIghf nnd movo your chosf fownrds your rnIsod
knoo.
104
S13 - 8tand|ng h|gh-|eg ent Knee hamstr|ng 8tretch: Sfnnd wIfh ono foof rnIsod
onfo n fnbIo. Koo your Iog bonf nnd Ionn your chosf Info your bonf knoo.
S14 - 8|tt|ng ent Knee Toe-pu|| hamstr|ng 8tretch: SIf on fho ground wIfh your
knoos sIIghfIy bonf. HoId onfo your foos wIfh your hnnds nnd uII your foos
fownrds your body. Koo your bnck sfrnIghf nnd Ionn forwnrd.
3|re|cres lor |re |ars|r|rgs
105
S15 - 8tand|ng Reach-down hamstr|ng 8tretch: Sfnnd wIfh your foof shouIdor wIdfh
nnrf. Iond forwnrd nnd ronch fownrds fho ground.
3|re|cres lor |re Adduc|ors
107
8tretches for the Adductors
Tho ndducfors nro n Inrgo grou of muscIos Iocnfod on fho modInI Innor sIdo
of fho fhIgh. Thoy orIgInnfo nf fho boffom of fho hI bono nnd oxfond down
fho InsIdo of fho fhIgh nffnchIng fo fho modInI sIdo of fho fomur. Tho
rImnry ncfIon of fho ndducfors Is fo ndducf drnw fownrds fho mIdIIno fho
hI joInf.
Sorfs fhnf bonofIf from fhoso ndducfor sfrofchos IncIudo InskofbnII nnd
ofbnII CycIIng HIkIng, IncknckIng, MounfnInoorIng nnd OrIonfoorIng
Ico Hockoy nnd IIoId Hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno
SknfIng MnrfInI Arfs !unnIng, Trnck nnd Cross Counfry runnIng sorfs
IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng
SurfIng WnIkIng nnd !nco WnIkIng nnd WrosfIIng.
The major musc|es be|ng stretched.
Adducfor brovIs
Adducfor Iongus
Adducfor mngnus
IocfInous
CrncIIIs
108
h01 - 8|tt|ng Feet-together Adductor 8tretch: SIf wIfh fho soIos of your foof fogofhor
nnd brIng your foof fownrds your groIn. HoId onfo your nnkIos nnd ush your
knoos fownrd fho ground wIfh your oIbows. Koo your bnck sfrnIghf.
h02 - 8tand|ng w|de Knees Adductor 8tretch: Sfnnd wIfh your foof wIdo nnrf nnd
your foos oInfIng dIngonnIIy oufwnrds, fhon bond your knoos, Ionn forwnrd
nnd uso your hnnds fo ush your knoos oufwnrds.
3|re|cres lor |re Adduc|ors
109
h03 - 8tand|ng Leg-up Adductor 8tretch: Sfnnd urIghf nnd Inco ono Iog ouf fo
fho sIdo nnd your foof u on n rnIsod objocf. Koo your foos fncIng forwnrd
nnd sIowIy movo your ofhor Iog nwny from fho objocf.
h04 - Knee||ng Leg-out Adductor 8tretch: KnooI on ono knoo nnd Inco your ofhor
Iog ouf fo fho sIdo wIfh your foos oInfIng forwnrd. !osf your hnnds on fho
ground nnd sIowIy movo your foof furfhor ouf fo fho sIdo.
110
h05 - 8quatt|ng Leg-out Adductor 8tretch: Sfnnd wIfh your foof wIdo nnrf. Koo
ono Iog sfrnIghf nnd your foos oInfIng forwnrd whIIo bondIng fho ofhor Iog
nnd furnIng your foos ouf fo fho sIdo. !owor your groIn fownrds fho ground
nnd rosf your hnnds on your bonf knoo or fho ground.
h0 - Knee||ng Face-down Adductor 8tretch: KnooI fnco down wIfh your knoos nnd
foos fncIng ouf. !onn forwnrd nnd Iof your knoos movo oufwnrds.
3|re|cres lor |re Adduc|ors
111
h07 - 8|tt|ng w|de-|eg Adductor 8tretch: SIf on fho ground wIfh your Iogs sfrnIghf
ouf nnd ns wIdo nnrf ns ossIbIo nnd fhon ronch forwnrd whIIo kooIng your
bnck sfrnIghf.
h08 - 8tand|ng w|de-|eg Adductor 8tretch: Sfnrf by sfnndIng wIfh your foof wIdo
nnrf nnd your foos oInfIng forwnrd. Thon Ionn forwnrd nnd ronch fownrds
fho ground.
3|re|cres lor |re Aoduc|ors
113
8tretches for the Abductors
Tho nbducfors nro Iocnfod on fho InfornI sIdo oufsIdo of fho fhIgh nnd hI.
Thoy orIgInnfo nf fho fo oufor odgo of fho hI bono nnd oxfond down fho
oufsIdo of fho fhIgh nffnchIng fo fho InfornI sIdo of fho fIbIn. Tho rImnry
ncfIon of fho nbducfors Is fo nbducf drnw nwny from fho mIdIIno fho hI
joInf.
Sorfs fhnf bonofIf from fhoso nbducfor sfrofchos IncIudo CycIIng HIkIng,
IncknckIng, MounfnInoorIng nnd OrIonfoorIng Ico hockoy nnd IIoId
hockoy Ico SknfIng, !oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs
!owIng, CnnooIng nnd KnynkIng !unnIng, Trnck nnd Cross Counfry
runnIng sorfs IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd
Wnfor SkIIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
CIufous modIus
CIufous mInInus
Tonsor fnscIno Infno
114
|01 - 8tand|ng h|p-out Abductor 8tretch: Sfnnd urIghf bosIdo n chnIr or fnbIo wIfh
bofh foof fogofhor. !onn your uor body fownrds fho chnIr whIIo ushIng
your hIs nwny from fho chnIr. Koo your oufsIdo Iog sfrnIghf nnd bond your
InsIdo Iog sIIghfIy.
|02 - 8tand|ng Leg-cross Abductor 8tretch: Sfnnd urIghf nnd cross ono foof bohInd
fho ofhor. !onn fownrds fho foof fhnf Is bohInd fho ofhor.
3|re|cres lor |re Aoduc|ors
115
|03 - Lean|ng Abductor 8tretch: WhIIo sfnndIng noxf fo n oIo, or door jnm, hoId
onfo fho oIo wIfh ono hnnd. Koo your foof fogofhor, nnd Ionn your hIs
nwny from fho oIo. Koo your oufsIdo Iog sfrnIghf nnd bond your InsIdo Iog
sIIghfIy.
|04 - 8tand|ng Leg-under Abductor 8tretch: WhIIo sfnndIng Ionn forwnrd nnd hoId
onfo n chnIr or bonch fo hoI wIfh bnInnco. Cross ono foof bohInd fho ofhor
nnd sIIdo fhnf foof fo fho sIdo. Koo your Iog sfrnIghf nnd sIowIy bond your
fronf Iog fo Iowor your body.
11
|05 - Ly|ng Abductor 8tretch: !onn on your sIdo on fho ground nnd brIng your fo
Iog u fo your ofhor knoo. Iush your body u wIfh your nrm nnd koo your
hI on fho ground.
|0 - Ly|ng 8w|ss-ba|| Abductor 8tretch: !onn on your sIdo on n SwIss bnII nnd
Inco ono Iog sfrnIghf ouf fo fho sIdo. IrIng your fo Iog u fo your ofhor
knoo nnd ush your hI fownrds fho ground.
3|re|cres lor |re Aoduc|ors
117
|07 - Ly|ng Leg-hang Abductor 8tretch: !Io on your sIdo on n bonch, Iof your fo Iog
fnII forwnrd nnd off fho sIdo of fho bonch.
3|re|cres lor |re upper Ca|ves
119
8tretches for the Upper 6a|ves
Tho uor cnIf muscIos nro Iocnfod on fho osforIor ronr of fho Iowor Iog
jusf undornonfh fho knoo joInf. Thoy orIgInnfo nf fho boffom of fho fomur,
jusf nbovo fho knoo joInf, nnd oxfond down Info fho AchIIIos fondon. Tho
rImnry ncfIons of fho uor cnIf muscIos nro fo Innfnr fIox fho nnkIo joInf
nnd fIox fho knoo.
Tho cnIf muscIos nnd AchIIIos fondon nro commonIy ovorsfrofchod by
nIyIng foo much forco fo fho fnrgofod muscIo grous. IIonso fnko oxfrn
cnro whon orformIng fho foIIowIng sfrofchos nnd nIwnys foIIow Tho !uIos
for Snfo SfrofchIng In chnfor 5.
Sorfs fhnf bonofIf from fhoso uor cnIf sfrofchos IncIudo InskofbnII nnd
ofbnII IoxIng CycIIng HIkIng, IncknckIng, MounfnInoorIng nnd
OrIonfoorIng Ico hockoy nnd IIoId hockoy Ico SknfIng, !oIIor SknfIng nnd
InIIno SknfIng MnrfInI Arfs rncquof sorfs IIko TonnIs, IndmInfon nnd
Squnsh !unnIng, Trnck nnd Cross Counfry runnIng sorfs IIko IoofbnII,
Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng SurfIng
SwImmIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
CnsfrocnomIus
IInnfnrIs
120
J01 - 8tand|ng Toe-up 6a|f 8tretch: Sfnnd urIghf nnd Inco fho bnII of your foof
on n sfo or rnIsod objocf. Koo your Iog sfrnIghf nnd Ionn fownrds your foos.
J02 - 8tand|ng Toe Ra|sed 6a|f 8tretch: Sfnnd wIfh ono knoo bonf nnd fho ofhor Iog
sfrnIghf ouf In fronf. IoInf your foos uwnrds nnd Ionn forwnrd. Koo your
bnck sfrnIghf nnd rosf your hnnds on your bonf knoo.
3|re|cres lor |re upper Ca|ves
121
J03 - 8|ng|e hee|-drop 6a|f 8tretch: Sfnnd on n rnIsod objocf or sfo. Iuf fho bnII
of ono foof on fho odgo of fho sfo nnd koo your Iog sfrnIghf. !of your hooI
dro fownrds fho ground.
J04 - 0oub|e hee|-drop 6a|f 8tretch: Sfnnd on n rnIsod objocf or sfo. Iuf fho bnIIs
of bofh foof on fho odgo of fho sfo nnd koo your Iogs sfrnIghf. !of your
hooIs dro fownrds fho ground.
122
J05 - 8tand|ng hee|-back 6a|f 8tretch: Sfnnd urIghf nnd fnko ono bIg sfo
bnckwnrds. Koo your bnck Iog sfrnIghf, your foos oInfIng forwnrd nnd
ush your hooI fo fho ground.
J0 - Lean|ng hee|-back 6a|f 8tretch: !onch fownrds n wnII nnd Inco ono foof ns
fnr from fho wnII ns Is comforfnbIo. Mnko suro fhnf bofh foos nro oInfIng
forwnrd nnd your hooI Is on fho ground. Koo your bnck Iog sfrnIghf nnd
Ionn fownrds fho wnII.
3|re|cres lor |re upper Ca|ves
123
J07 - 6rouch|ng hee|-back 6a|f 8tretch: Sfnnd urIghf nnd Inco ono foof In fronf
of fho ofhor. Iond your fronf Iog nnd koo your bnck Iog sfrnIghf. Iush your
hooI fo fho ground nnd Ionn forwnrd. IInco your hnnds on fho ground In
fronf of you.
J08 - 8|tt|ng Toe-pu|| 6a|f 8tretch: SIf wIfh ono Iog sfrnIghf ouf In fronf nnd your
foos oInfIng uwnrds. !onch forwnrd nnd uII your foos bnck fownrds your
body.
3|re|cres lor |re LoWer Ca|ves ard Acr|||es
125
8tretches for the Lower 6a|ves and Ach|||es
Tho Iowor cnIf muscIos nro Iocnfod on fho osforIor ronr of fho Iowor Iog
boIow fho knoo joInf. Thoy orIgInnfo nf fho fo of fho fIbIn, jusf boIow fho
knoo joInf, nnd oxfond down Info fho AchIIIos fondon. Tho rImnry ncfIon of
fho Iowor cnIf muscIos Is fo Innfnr fIox fho nnkIo joInf.
Tho cnIf muscIos nnd AchIIIos fondon nro commonIy ovorsfrofchod by
nIyIng foo much forco fo fho fnrgofod muscIo grous. IIonso fnko oxfrn
cnro whon orformIng fho foIIowIng sfrofchos nnd nIwnys foIIow Tho !uIos
for Snfo SfrofchIng In chnfor 5.
Sorfs fhnf bonofIf from fhoso Iowor cnIf sfrofchos IncIudo InskofbnII nnd
ofbnII IoxIng CycIIng HIkIng, IncknckIng, MounfnInoorIng nnd
OrIonfoorIng Ico hockoy nnd IIoId hockoy Ico SknfIng, !oIIor SknfIng nnd
InIIno SknfIng MnrfInI Arfs rncquof sorfs IIko TonnIs, IndmInfon nnd
Squnsh !unnIng, Trnck nnd Cross Counfry runnIng sorfs IIko IoofbnII,
Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng SurfIng
SwImmIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
IIoxor dIgIforum Iongus
IIoxor hnIIucIs Iongus
Ioronous Iongus nnd brovIs
SoIous
TIbInIIs osforIor
12
K01 - 8tand|ng Toe-up Ach|||es 8tretch: Sfnnd urIghf nnd Inco fho bnII of your
foof onfo n sfo or rnIsod objocf. Iond your knoo nnd Ionn forwnrd.
K02 - 8|ng|e hee|-drop Ach|||es 8tretch: Sfnnd on n rnIsod objocf or sfo nnd Inco
fho bnII of ono of your foof on fho odgo of fho sfo. Iond your knoo sIIghfIy
nnd Iof your hooI dro fownrds fho ground.
3|re|cres lor |re LoWer Ca|ves ard Acr|||es
127
K03 - 8tand|ng hee|-back Ach|||es 8tretch: Sfnnd urIghf nnd fnko ono sfo
bnckwnrds. Iond your bnck knoo nnd ush your hooI fownrds fho ground.
K04 - Lean|ng hee|-back Ach|||es 8tretch: !onch fownrds n wnII nnd Inco ono foof
ns fnr from fho wnII ns Is comforfnbIo. Mnko suro fhnf bofh foos nro oInfIng
forwnrd nnd your hooIs nro on fho ground. Iond your bnck knoo nnd Ionn
fownrds fho wnII.
128
K05 - 8|tt|ng Toe-pu|| Ach|||es 8tretch: SIf on fho ground wIfh your knoos sIIghfIy
bonf. HoId onfo your foos wIfh your hnnds nnd uII your foos fownrds your
body.
K0 - 6rouch|ng hee|-back Ach|||es 8tretch: Sfnnd urIghf nnd Inco ono foof In
fronf of fho ofhor. Iond your fronf Iog nnd your bnck Iog nnd fhon ush your
bnck hooI fownrds fho ground. !onn forwnrd nnd Inco your hnnds on fho
ground In fronf of you.
3|re|cres lor |re LoWer Ca|ves ard Acr|||es
129
K07 - Knee||ng hee|-down Ach|||es 8tretch: KnooI on ono foof nnd Inco your body
woIghf ovor your knoo. Koo your hooI on fho ground nnd Ionn forwnrd.
K08 - 8quatt|ng Ach|||es 8tretch: Sfnnd wIfh your foof shouIdor wIdfh nnrf. Thon
bond your Iogs nnd Iowor your body Info n sIffIng osIfIon. IInco your hnnds
ouf In fronf for bnInnco.
3|re|cres lor |re 3r|rs, Ar||es, Fee| ard Toes
131
8tretches for the 8h|ns, Ank|es, Feet and Toes
Tho muscIos of fho shIn orIgInnfo nf fho fo of fho fIbIn, jusf boIow fho knoo
joInf, nnd oxfond down fho fronf of fho shIn nnd ovor fho nnkIo joInf. Tho
rImnry ncfIon of fho shIn muscIos Is fo dorsIfIox fho nnkIo joInf.
Tho foof nnd nnkIos nro comrIsod of n muIfIfudo of smnII muscIos fhnf
confroI fho foof. Tho muscIos nround fho foof nnd nnkIos, nIong wIfh fho
sfrucfuro of fho joInfs, nIIow for n Inrgo rnngo of mofIon of fho foof nnd
nnkIo IncIudIng Innfnr fIoxIon, dorsIfIoxIon, InvorsIon, ovorsIon nnd
rofnfIon.
Sorfs fhnf bonofIf from fhoso shIn, nnkIos nnd foof sfrofchos IncIudo
InskofbnII nnd ofbnII IoxIng CycIIng HIkIng, IncknckIng,
MounfnInoorIng nnd OrIonfoorIng Ico hockoy nnd IIoId hockoy Ico SknfIng,
!oIIor SknfIng nnd InIIno SknfIng MnrfInI Arfs rncquof sorfs IIko TonnIs,
IndmInfon nnd Squnsh !unnIng, Trnck nnd Cross Counfry runnIng sorfs
IIko IoofbnII, Soccor, CrIdIron nnd !ugby Snow SkIIng nnd Wnfor SkIIng
SurfIng SwImmIng WnIkIng nnd !nco WnIkIng.
The major musc|es be|ng stretched.
Abducfor dIgIfI mInImI
Abducfor hnIIucIs
Adducfor hnIIucIs
Ixfonsor dIgIforum Iongus
Ixfonsor hnIIucIs Iongus
IIoxor dIgIfI mInImI brovIs
Qundrnfus Innfno
TIbInIIs nnforIor
132
L01 - Foot-beh|nd 8h|n 8tretch: Sfnnd urIghf nnd Inco fho fo of your foos on
fho ground bohInd you. Iush your nnkIo fo fho ground.
L02 - Front 6ross-over 8h|n 8tretch: Sfnnd urIghf nnd Inco fho fo of your foos
on fho ground In fronf of your ofhor foof. SIowIy bond your ofhor knoo fo
forco your nnkIo fo fho ground.
3|re|cres lor |re 3r|rs, Ar||es, Fee| ard Toes
133
L03 - Ra|sed Foot 8h|n 8tretch: Sfnnd wIfh your bnck fo n chnIr. IInco fho fo of
your foos onfo fho chnIr nnd fhon ush your nnkIo downwnrds.
L04 - 0oub|e Knee||ng 8h|n 8tretch: SIf wIfh your knoos nnd foof fInf on fho
ground. SIf bnck on your nnkIos nnd koo your knoos fogofhor. IInco your
hnnds noxf fo your knoos nnd sIowIy Ionn bnckwnrds whIIo rnIsIng your
knoos off fho ground.
134
L05 - 8quatt|ng Toe 8tretch: KnooI on ono foof wIfh your hnnds on fho ground.
Koo fho foos of your ronr foof on fho ground, sIowIy Ionn forwnrd nnd nrch
your foof.
L0 - Ank|e Rotat|on 8tretch: !nIso ono foof off fho ground nnd sIowIy rofnfo your
foof nnd nnkIo In nII dIrocfIons.
135
Top 5 8tretches for each 8port
Tho sfrofchos boIow nro n shorf IIsf of somo of fho mosf bonofIcInI sfrofchos
for onch sorf. ObvIousIy fhoro nro n Iof moro, buf fhoso nro n gronf Inco fo
sfnrf.
8ports 8tretches
Archory Al6, Il2, C02, 06, l4
InskofbnII A05, Il3, I03, H05, K0?
IncknckIng C02, ll, I0?, C03, K0?
InffIng sorfs
CrIckof, InsobnII, SoffbnII, ofc. A09, Il6, C03, 02, l8
IoxIng A0l, A0?, I08, Il?, l?
CnnooIng Al3, Al6, I06, 20, I04
Confncf sorfs
IoofbnII, CrIdIron, !ugby, ofc. A02, A0?, I08, I0l, H05
Cross Counfry C05, I03, I04, K0?, !0l
CycIIng I06, 08, I05, I05, J03
IIoId Hockoy 22, I0?, I02, H04, J02
CoIf Al?, Il2, 06, l8, I04
CrIdIron l3, Il0, I06, Cl3, H02
HIkIng C03, ll, I03, C0l, J03
Ico Hockoy 23, I08, I0l, H02, K0?
Ico SknfIng 0?, I03, Il2, I0l, H0l
InIIno SknfIng 09, I04, Il0, I03, H04
KnynkIng Al3, Al?, I0?, l8, I03
MnrfInI Arfs Il?, C05, l3, C05, H06
MounfnInoorIng C02, 09, I0l, C03, !02
ofbnII A02, Il4, I03, H05, K04
OrIonfoorIng C03, l3, I04, C06, K02
!nco wnIkIng l?, I05, I03, J02, K04
!ncquof sorfs
TonnIs, IndmInfon, Squnsh, ofc. Al4, I0?, Il?, C03, l6
!oIIor SknfIng 08, I04, Il3, I06, H03
!owIng Al5, Al6, I06, C05, I0l
!unnIng C03, I0l, C04, I02, K04
!ugby l?, I04, I0l, C04, H05
Snow IonrdIng l3, I0l, Il3, I0l, I04
Snow SkIIng 06, 22, I06, I03, K0?
Soccor I0l, C05, H05, J06, !02
SurfIng C05, l6, I0?, I05, I02
13
SwImmIng Al2, Al4, I08, 04, J03
ThrowIng sorfs
CrIckof, InsobnII, IIoId Ivonfs, ofc. Al3, Al?, Il4, Il?, l8
VoIIoybnII Al2, 22, Il0, H02, K0?
WnIkIng 2l, I08, I05, J03, K0l
Wnfor skIIng I0l, C03, l0, I09, I06
WrosfIIng l5, 22, I06, C0l, H06
137
Top 5 8tretches for each 8ports |njury
Tho sfrofchos boIow nro n shorf IIsf of suggosfod sfrofchos fo hoI wIfh n
numbor of common sorfs InjurIos. Tho foIIowIng sfrofchos nro bonofIcInI for
fho rovonfIon nnd Iong form rohnbIIIfnfIon of fho InjurIos IIsfod boIow
howovor, fhoy nro nof fo bo usod In fho InIfInI sfngos of Injury rohnbIIIfnfIon.
SfrofchIng durIng fhIs onrIy sfngo of fho rohnbIIIfnfIon rocoss cnn cnuso
moro dnmngo fo fho Injurod fIssuos. AvoId nII sfrofchIng durIng fho fIrsf ?2
hours nffor nny soff fIssuo Injury, nnd romombor fo foIIow Tho !uIos for Snfo
SfrofchIng In chnfor 5.
8ports |njury 8tretches
Hond nnd ock
WhIInsh & Wrynock A0l, A02, A04, A0?, All
Hnnds nnd IIngors
Thumb SrnIn Il2, Il3, Il4, Il5, Il?
IIngor SrnIn & TondonIfIs Ill, Il2, Il3, Il4, Il?
WrIsfs nnd Ioronrm
WrIsf SrnIn & TondonIfIs I04, Ill, Il2, Il6, Il?
CnroI TunnoI & !Innr TunnoI Syndromo I02, Ill, Il3, Il6, Il?
IIbow
IIbow SrnIn A08, Al6, Il0, Ill, Il?
TrIcos Tondon !ufuro A09, I0l, I06, I09, Il0
TonnIs, CoIfors & Throwors IIbow Al2, Al4, Al6, I0l, Il0
ShouIdor nnd !or Arm
IIcos IruIso, SfrnIn & TondonIfIs Al?, I02, I06, I0?, Ill
Chosf SfrnIn Al4, Al?, I04, I05, I0?
ImIngomonf Syndromo Al6, I0l, I06, I0?, Il0
IocfornI MuscIo InsorfIon InfInmmnfIon Al4, I0l, I04, I05, I0?
!ofnfor Cuff TondonIfIs A09, Al2, Al3, Al4, Al5
Irozon ShouIdor AdhosIvo CnsuIIfIs A08, Al4, Al6, I06, I0?
Inck nnd SIno
MuscIo IruIso & SfrnIn 05, 08, l3, l8, 22
!Ignmonf SrnIn 0l, 05, 09, l4, 2l
138
Abdomon
MuscIo SfrnIn C02, C03, C05, l4, 2l
HIs, IoIvIs nnd CroIn
HI IIoxor SfrnIn & IIIosons TondonIfIs C03, I0l, I02, I03, I05
CroIn SfrnIn & TondonIfIs H0l, H02, H04, H06, H08
OsfoIfIs IubIs C04, Cl3, H02, H05, H0?
IIrIformIs Syndromo I0l, I03, I05, I09, Ill
HnmsfrIngs nnd QundrIcos
QundrIcos IruIso, SfrnIn & TondonIfIs C05, I0l, I02, f05, I06
HnmsfrIng SfrnIn C0l, C05, C08, Cll, J03
IIIofIbInI I& Syndromo 22, I02, I03, I05, I0?
Knoo
ModInI CoIInfornI !Ignmonf SrnIn MC! I03, I05, H02, H04, H0?
AnforIor CrucInfo IIgnmonf SrnIn AC! I0l, I02, I03, C03, J03
OsgoodSchInffor Syndromo C03, I02, I03, I04, I06
InfoIIofomoroI InIn Syndromo I0l, I02, I05, H05, I04
InfoIInr TondonIfIs Jumors Knoo I02, I03, I06, H04, I02
!owor !og
CnIf SfrnIn C03, Cl3, J03, J06, K02
AchIIIos Tondon SfrnIn & TondonIfIs K0l, K02, K04, K05, K0?
ShIn SIInfs MTSS J06, K02, K04, K0?, !02
AnforIor Comnrfmonf Syndromo I02, !02, !03, !04, !06
AnkIo nnd Ioof
AnkIo SrnIn J03, J06, K04, !02, !06
IosforIor TIbInI TondonIfIs H08, J02, K0l, K04, K0?
IorononI TondonIfIs J04, K02, K04, !02, !06
IInnfnr InscIIfIs J03, J06, K04, K0?, !05
139
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& WIIkIns. M, !SA.
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141
About the Author
rad wa|ker
Irnd Is nn InfornnfIonnIIy rocognIzod sfrofchIng nnd
sorfs Injury consuIfnnf wIfh ovor 20 yonrs of rncfIcnI
oxorIonco In fho honIfh nnd fIfnoss Indusfry. Irnd Is n
HonIfh ScIonco grndunfo of fho !nIvorsIfy of ow
IngInnd wIfh osfgrndunfo nccrodIfnfIons In nfhIofIcs,
swImmIng nnd frInfhIon conchIng. Irnd hns workod wIfh
oIIfo IovoI nnd worId chnmIon nfhIofos nnd Iocfuros for
Sorfs ModIcIno AusfrnIIn on Injury rovonfIon.
About the Yode|s
0ust|n 8m|th
usfIn Is n !ovoI I ArfIsfIc CymnnsfIcs conch wIfh ovor 6
yonrs of rofossIonnI conchIng oxorIonco. Ho hoIds n
CorfIfIcnfo II nnd III In sorf nnd rocronfIon nnd Is Hond
Conch & CoordInnfor of mon`s gymnnsfIcs nf fho CoId
Consf CymnnsfIcs CIub In QuoonsInnd, AusfrnIIn. HIs
sorfIng nchIovomonfs IncIudo sfnfo rorosonfnfIon for
soccor nnd bnsobnII, nnd n 3
rd
Inco fInIsh for frnmoIIno
nf fho QuoonsInnd chnmIonshIs.
8hannon Aust|n
Shnnnon hns l4 yonrs of gymnnsfIcs comofIfIon
oxorIonco wIfh numorous nnfIonnI nnd InfornnfIonnI
rnnkIngs IncIudIng n !ovoI l0 nfIonnI nnd Sfnfo
rnnkIng nnd n l
sf
Inco !ovoI 9 rnnkIng nf fho 2006
InfornnfIonnI HnwnII AIohn Cymfosf. Sho curronfIy
works ns n gymnnsfIcs conch nf fho CoId Consf
CymnnsfIcs CIub In QuoonsInnd, AusfrnIIn nnd Is
sfudyIng Socondnry IducnfIon nnd II nf unIvorsIfy.
142
Need he|p des|gn|ng a stretch|ng rout|ne?
osIgnIng fho rIghf sfrofchIng roufIno Isn`f onsy. Ivon wIfh n ubIIcnfIon
IIko fho !IfImnfo CuIdo fo SfrofchIng & IIoxIbIIIfy, you sfIII nood fo hnvo n
dofnIIod undorsfnndIng of nnnfomy nnd hysIoIogy hnvo oxorIonco In bnsIc
sfrongfh nnd condIfIonIng fochnIquos nnd know rocIsoIy whIch sfrofchos
nro roIovnnf for onch nrfIcuInr muscIo grou nnd onch nrfIcuInr sorf.
And ovon If you do hnvo nII fho nbovo, If fnkos fImo, dIscIIIno nnd n Iof of
offorf fo dosIgn nnd cronfo n snfo, offocfIvo sfrofchIng roufIno for yoursoIf or
your cIIonfs.
So, how wouId you IIko fo hnvo Irnd WnIkor, nufhor of fho !IfImnfo CuIdo
fo SfrofchIng & IIoxIbIIIfy, nvnIInbIo 24? fo dosIgn sfrofchIng roufInos jusf
for you WoII, now you cnn! WIfh InsfnnfSfrofch you cnn nccoss Irnd`s vnsf
oxorIonco nnd oxorfIso fo.
6reate as many Profess|ona| 8tretch|ng Rout|nes
as you want, 0u|ck|y and Eas||y - Suaranteed!
WIfh n sImIo foursfo rocoss, InsfnnfSfrofch
roducos n IIsf of sfrofchos wIfh fooIroof, sfoby
sfo InsfrucfIons nnd Icfuros. You cnn fhon soIocf,
snvo, rInf, or omnII nny of fho suggosfod
sfrofchIng roufInos.
InsfnnfSfrofch comos comIofo wIfh ovor l30
dIfforonf sfrofchIng oxorcIsos nnd cronfos ndvnncod
sfrofchIng roufInos for wnrmIng u, cooIIng down,
rovonfIng Injury or ImrovIng orformnnco. WIfh
InsfnnfSfrofch you cnn cronfo rofossIonnI
sfrofchIng roufInos for ovor 35 sorfs nnd 20
dIfforonf muscIo grous.
Ior moro InformnfIon, vIsIf.
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143
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and Thank-You S|ft |s FREE!
A shorf fImo ngo I cnughf u wIfh n good frIond of mIno ChrIsfohor
CuorrIoro. Ho's fho nufhor of MnxImIzo Your MofnboIIsm nnd fho foundor of
fho nfIonnI MofnboIIc & !ongovIfy !osonrch Confor In fho !S, nnd hoIs
ncfors, ncfrossos, modoIs nnd "C" IovoI oxocufIvos ronch fhoIr fuII ofonfInI
bofh hysIcnIIy nnd monfnIIy.
Anywny, wo gof fo fnIkIng nnd ho snId n Iof
of hIs cIIonfs hnd boon nskIng nbouf
sfrofchIng, nnd couId I do nn oxcIusIvo nudIo
rocordIng for hIs cIIonfs
WoII, of courso I ngrood buf wIfh ono
condIfIon I hnd fo bo nbIo fo offor fho
rocordIng fo my vnIuod cusfomors. Ho
ngrood nnd now you cnn gof our oxcIusIvo,
onoonono nudIo rocordIng for froo fho
snmo rocordIng fhnf hIs cIIonfs hnvo fo ny
$9? n monfh fo nccoss.
In fhIs l hour MI3 nudIo rosonfnfIon, ChrIsfohor nnd I go wny boyond fho
bnsIcs nnd dIscuss IIffIo known sfrofchIng socrofs fhnf wIII rovoIufIonIzo fho
wny you fhInk nbouf sfrofchIng nnd fIoxIbIIIfy.
And ns n wny of snyIng fhnnk you for urchnsIng fho !IfImnfo CuIdo fo
SfrofchIng & IIoxIbIIIfy, If`s yours nbsoIufoIy froo!
SImIy vIsIf fho wob sIfo boIow nnd you cnn IIsfon fo fho rocordIng onIIno,
downIond fho MI3 fo your IIod or rond fho onfIro wordforword frnnscrIf. I
hoo you onjoy If.
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