Message Replying To

From Mandi, Age 17

Lower Body stretches: Calf Stretch - Starting PositionThis exercise is done in a standing position. You will begin with feet shoulder width apart.ActionStep forward in a half lunge, the back foot is in a fixed position with the knee slightly bent. Stretch the back calf by bending and straitening your back leg while remaining in the half lunge position. Repeat twice with each leg, alternating legs. Hold each stretch approximately 12-15 seconds.Special InstructionsTo keep balance and really get the best stretch possible, clasp your hands and place them over the top of your front thigh. You may also use one hand on a chair or wall to help your balance as well. Groin Butterfly Stretch - Starting PositionThis exercise begins by sitting on the floor and bringing the heels as close to the groin as possible. You should not feel pain in this position, if you do feel discomfort create more space between you heels and groin. You will be making a butterfly pattern with your legs in this starting position.ActionUse your arms to slowly push your legs and knees towards the ground. Stop if you feel any pain performing this stretch.Special InstructionsDon't bounce the "butterfly wings," as this would cause damage to hips, groin, and knees. When you first begin, your heels may be a foot or two away but you will be bringing your heels in as you become more flexible. Hamstring Stretches - Starting PositionBegin standing with both feet on the ground, shoulder width apart.ActionSlowly lower your upper body by bending at the waist and dangling your arms down towards your feet. Attempt or touch your toe and hold the position for 12 to 15 seconds. Repeat two times.Special InstructionsDo not bounce when performing this or any other stretching exercise. Stretching should not hurt, if so you are going too far in your movement.Quad Stretch- Starting PositionBegin by standing with both your feet shoulder width apart and your upper body erect. There should be a slight bend in the knees.ActionBring one leg behind your back and grab it with your arm on the same side, behind the buttocks. Hold for 12 seconds and switch legs. Repeat this stretch twice.Special InstructionsMake sure that your knee is pointed directly into the ground and not out to the side.Gluteal and Outer Thigh Stretch- Starting PositionThis stretch is performed in a sitting position with your legs out in front of you.ActionCross one leg over the other so that your foot is perpendicular to your quad. Use your elbow for leverage to stretch looking away from the upright knee. Perform this exercise slowly alternating legs. Repeat twice for each leg.Special InstructionsDo not lean too far back, your torso should be near (but not quite) in a perpendicular position to the floor.