Stretches:
- Front of Leg (Quadricep) Stretch:
- Stand holding a wall with one hand (right hand for balance).
- Pull your left heel up to your buttock.
- Grab the front of the left ankle with your left hand.
- Hold the foot and heel as close to your left buttock as possible.
- Follow the super six rules of stretch.
- Hip Flexor Stretch:
- Transition from the quadricep stretch.
- Place your right hand on a chair for support.
- Pull your left leg back, aiming to get the left thigh parallel to the ground.
- Hinge at your waist and move forward.
- Aim for a “T” shape with your body: right leg as the base, torso, and left thigh as the top.
- Adductor (Groin) and Hamstring Stretch:
- Sit with legs straight out in front, forming a V-shape.
- Lean forward with palms on the floor, gliding out between the legs.
- Keep the body hinged at the waist.
- Supine Groin Stretch:
- Lie flat on your back with arms straight, palms on the floor.
- Bend knees at 90°, feet flat on the floor.
- Touch knees together, then let them fall outwards.
- Allow ankles to roll so the bottoms of the feet touch together.
- Kneeling Lunge Alternative (Using a Chair):
- Use a stable chair in front of you.
- Lift one leg up onto the chair, keeping the knee at 90°.
- Hold the chair and extend the leg on the ground back as far as possible.
- Push forward slightly to stretch the hip flexors and psoas muscle.
- Supine Groin Stretch with Straight Legs:
- Lie on your back, optionally using a wall.
- Legs straight up to 90°, then let them fall out.
- Use the weight of the legs to stretch the groin muscles.
- Prone Groin Stretch:
- Start in a tabletop position facing down.
- Let knees go wider apart using body weight to press down.
- Drop your head onto your elbows for a deeper stretch.
Additional Tips:
- Especially beneficial for athletes and those with knee issues.
- Helps with walking, low back mechanics, and pain relief.
- Suitable for those who skate or play hockey.
