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