These “Homework Stretches” are what we recommend to all of our patients at Rock Sports & Spine Therapy to do one time per day, every day. Each stretch will be held for ten seconds, then contract, or come up out of the stretch for two seconds. Then go further in the stretch and hold for another ten seconds. This will be repeated five times. Make sure you do both sides when stretching.
Rectus Adominis Stretch
(Turn in the feet, Keep the front of the pelvis on the floor)
Psoas Stretch
Quadratus Lumborum Stretch
Gluteus Minimus Stretch
Piriformis Stretch
Gluteus Maximus Stretch
Tensor Fascia Lata Stretch
Pecteneus / Adductor Magnus Stretch
Biceps Femoris Stretch
Popliteus Stretch
Articularis Genu / Rectus Femoris Stretch
(Calf) Gastrocnemius-Lateral / Medial
Tibialis Posterior
Peroneus Tertius
Flexor Hallucis Brevis
