25
FLEXIBILITY
2. Iliotibial Band ( outside of hip)
a.Start with the leg to be stretched one step
back and behind the opposite foot. Move
your hips sideways toward the side of
your body being stretched. Keep the upper
body away from the wall and do not bend
forward.
b.Repeat using the other leg.
a.Stand with the feet about shoulder- width
apart and pointed straight ahead. If you
are pretty flexible and need more of a stretch,
cross one leg in front of the other for a few
stretches, then switch legs.
b.Slowly bend forward from the hips, always keeping
your knees slightly bent.
c.Stretch only to the point where you feel a tugging
in the back of your legs.
4. Side Bends
a.Stand with your feet about shoulder
- width apart and toes pointed straight
ahead. Keep your knees slightly bent,
one hand on your hip; extend your other
arm up and over your head. Slowly bend
at your waist to one side, toward the hand
on your hip
b.Extend both arms overhead. Hold your right
hand with your left hand and bend slowly to
the left, using your left arm to pull the right
arm gently over the head and down toward
the ground.
c.Repeat with other side.
3. Lower Back, Hips, Groin, and Hamstrings
