CJW Sports Medicine

HCA Virginia Health Systems

Calf Stretch

  • Standing an arm's length from a wall, face it and place both hands flat on it.
  • Step the leg that is to be stretched further back than your other leg.
  • Keep the back leg straight and dig your heel into the ground until you feel a stretch in the back of your leg and knee.
  • For a deeper stretch, push your hips closer towards the wall.
  • Remember to also keep your back straight and your hips square to the wall.
  • Hold for 20-30 seconds.
  • Repeat with opposite leg.
  • For a variation in the stretch, follow the above directions but keep a slight bend in your leg.

Quadriceps Stretch

  • Stand facing away from a table or other elevated surface.
  • Bend knee and place foot onto the surface.
  • Slowly work yourself closer to the table until desired stretch is felt.
  • You should feel a stretch along the front of the upper leg.
  • Slightly bend the knee on the leg still touching the floor and lean back.
  • Remember to keep your back straight and your hips square.
  • Hold for 20-30 seconds.
  • Repeat with opposite leg.

Williams Flexion

  • Laying face up on a flat surface, bring one knee to your chest using your hands.
  • Bring knee to opposite shoulder.
  • Bring knee across body.
  • You should feel a stretch along the low back.
  • Remember to keep both shoulders flat to the surface as possible.
  • Hold each position for 20-30 seconds.

Piriformis Stretch

  • Stand facing a table or other flat elevated surface.
  • Place entire lower leg on the surface so that the outside of the lower leg is flat on the surface.
  • You should feel a stretch deep within the buttock.
  • Remember to keep your back straight and your hips square.
  • Remember to keep both shoulders flat to the surface as possible.
  • Hold for 20-30 seconds.
  • Repeat with opposite leg.
  • For a deeper stretch, slightly bend the knee of the leg still touching the floor.

IT Band Stretch

  • Stand an arm's length from a wall, with your hand on the wall.
  • Place the foot that is closest to the wall, behind and on the other side of the foot furthest from the wall.
  • Lean towards the wall while pushing the hips in towards the wall with your hand.
  • You should feel a stretch along the outside of the upper leg from the hip to the knee.
  • Remember to keep your hips perpendicular to the wall.
  • Hold for 20-30 seconds.
  • Repeat with opposite leg.
  • For a deeper stretch start further from the wall.

Hamstring Stretch

  • Place heel of foot on table or other elevated surface, keeping the knee slightly bent.
  • Lean forward at the hips without bending your back to achieve full stretch.
  • You should feel a stretch along the back of your upper leg.
  • Remember to keep your toe up, back straight and hips square.
  • Hold for 20-30 seconds.
  • Repeat with opposite leg.
  • For a deeper stretch, you may bend the opposite knee, lowering your body.