Quadriceps Tibialis Anterior by nikeborome

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									Runner's Resource Guide: Basic Stretching Exercises
Stretching exercises are vital to every runner's program. These exercises stretch the
muscles in the leg and back that are tight. Maintaining flexible muscles in the legs and
back is desirable as it allows the muscles and joints to work more efficiently and
decreases the frequency of muscle injuries.

These exercises will stretch the muscles in the calf, thigh and back. They should be
performed following a warm up of at least 5-10 minutes.

Each exercise should be performed in a slow, sustained manner, until a stretching or
"burning" sensation is felt. When this happens, hold the stretch for 30 seconds, relax for
15 seconds, and repeat the stretch for another 30 seconds.




Stretch #1                                                   Stretch #2

Quadriceps/ Tibialis Anterior
Stretch #1
Starting position: Stand with one arm holding onto a chair or wall (Fig. 3A).

Action: With the free hand, grasp the instep of the foot and pull the heel behind you
toward your buttocks. KEEP YOUR KNEE BACK (Fig. 3B). Do not let it come forward.

Note: You should be standing erect throughout the entire stretch. DO NOT LEAN
FORWARD. If you can touch your heel to your buttocks, slightly extend your back while
doing this exercise.

Stretch #2
But instead of grabbing your ankle, hold the top of your foot. Holding your foot is the
key to stretching the compartment
Inner Thigh
Starting Position: Sit on the floor. Place the soles of your feet together and bring them
about two feet away from your body.

Action: Place your hands on your knees and gently push downward toward the floor.
SLOWLY bend forward, trying to touch your nose to your feet.




                                                                         Stretch #2

                                   Stretch #1
Iliotibial Band/TFL and Lateral Thigh
Stretch#1

        Cross right leg over left, grasp hands above head, lean off towards right,
stretch should be felt on left

   Stretch #2

   Starting Position: Sit comfortably on the floor with your legs out in front.

   Action: With your left leg straight, put your right foot flat on the ground on the
   opposite side of your left knee. Reach over your right leg with your left arm so that
   your elbow is on the outside of your right leg (Fig. 5). Slowly turn your head and look
   over your right shoulder and, at the same time, turn your upper body toward the right
   ann. Keep your hips flat on the floor at all times. Repeat on the opposite side.

Note: If you do not feel a stretch, bend your left knee, placing your left foot next to the
right hip. The more you run, the more you need to do this stretch.
Hamstring
Starting position: Sit lengthwise along a table and place your right leg on the table. Rest
your left leg on the floor or on a footstool.

Action: Lean forward over your right leg until you feel a stretch behind your knee and in
your calf. Hold that position by grasping the right leg . Repeat with the left leg.

***Stretch can be done sitting or standing




Gastrocnemius/Soleus

   1. Calf stretch (gastrocnemius) –                   2. Soleus stretch – By bending
      the stretch is in the back leg                   the back leg you take the
      focus on keeping this leg straight,              stress off of the gastrocnemius
      this stretch should be felt higher               and stretch the Soleus muscle,
      In the calf.                                     this stretch should be felt
                                                       lower in the calf.
  Psoas
   •   Keep your front knee at a 90 degree angle (don't let your knee go beyond your
       ankle)
   •   Place the top of your back foot on the ground
   •   Rest your hands on your front knee
   •   Use your abs to keep the weight out of your back knee, or pad it with a pillow or a
       yoga mat




                               Stretch #1                                         Stretch #2

Gluteus Medius, Maximus and Minimus
   Stretch #1

   Starting Position: Sit comfortably on the floor with your legs out in front.

   Action: With your left leg straight, put your right foot flat on the ground on the
   opposite side of your left knee. Reach over your right leg with your left arm so that
   your elbow is on the outside of your right leg (Fig. 5). Slowly turn your head and look
   over your right shoulder and, at the same time, turn your upper body toward the right
   ann. Keep your hips flat on the floor at all times. Repeat on the opposite side.

Note: If you do not feel a stretch, bend your left knee, placing your left foot next to the
right hip. The more you run, the more you need to do this stretch.
Stretch #2

Lie on the back with legs flat. Pull the affected leg towards the chest, holding the knee
with the hand on the same side of the body and grasping the ankle with the other hand.
Trying to lead with the ankle, pull the knee towards the opposite ankle.




     Stretch #1
                                                           Stretch #2
Piriformis
Stretch #1

Begin on all fours. Place the affected foot across and underneath the trunk of the body so
that the affected knee is outside the trunk. Extend the non-affected leg straight back
behind the trunk and keep the pelvis straight. Keeping the affected leg in place, scoot the
hips backwards towards the floor and lean forward on the forearms until deep stretch is
felt. Do not force body to floor. Hold stretch for 30 seconds, then slowly return to starting
position. Aim to complete a set of three stretches.

Stretch #2

Lie on the floor with the affected leg crossed over the other leg at the knees and both legs
bent. Gently pull the lower knee up towards the shoulder on the same side of the body
until stretch is felt. Hold stretch for 30 seconds, then slowly return to starting position.
Aim to complete a set of three stretches.




                                         Dr. John Howell, chiropractic physician
                                                721 NW 9th Suite 100A
                                                  Portland, OR 97209
                                               www.johnhowelldc.com

								
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