Stretch This!

Below are stretches for many muscles that are often tonic, or tight.

Calf Muscles

Adductor (Groin or Inner Thigh Muscle) Stretch

IT Band Stretch – This also stretches your TFL, a small muscle on the side of your hip.  You may also feel it in your glutes.

Quad Stretch

Hamstring Stretch

Do this second one too!  Your hamstrings cross two joints and have two main actions – extension of the hip and flexion of the knee.  The stretch above stretches your hamstring at the hip and knee, the one below focuses more on the hip.

Hip Flexor Stretch

Low Back Stretch

Piriformis Stretch

Glute Stretch

Chest Stretch

Shoulder Stretch

Triceps Stretch

Neck Stretch

Lats Stretch

You should feel this along the side of your body.

Erector Spinae – Cat/Cow Stretch

The photo shows the cat version, arch your back to include the cow position.

Peroneal (outside of calf) Stretch

Thoracic Spine

The cat/cow stretch works for this, but a better way to gain thoracic mobility involves using a foam roller, if you have one.  Gently roll your upper spine up and down the foam roller as shown below.


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