Name: Playbook - CD Performance - Static lower body stretching
Uploaded: 2023-01-03T14:36:01.586Z
Duration: 20 min
Description: Static lower body stretching

Use this circuit after lower body or total body days. 

Slowly make your way into the stretch where you can feel
Tension in your muscles, but no pain. Hold position for
30 seconds.

Muscles Highlighted: Glutes and External Obliques. 

Start by lying flat on your back then bring one leg across your body, slowly rotating your gaze and upper body in the opposite direction. The key to this stretch is using your breath to open up your rib cage and sacroiliac joint and hip area without placing too much pressure on the lower back.  If you find this stretch to be too difficult you can stack both of your knees on top of each other. Once in this position you will feel more of a stretch on the upper spine when the knees are higher, and more of a stretch on the lumbar spine when the knees are lower.

Supine Twist

Muscles Highlighted: Psoas and Quadracep. 

Start in a half-kneeling position. As you slowly bring your right hip forward you should begin to feel a stretch in the front of your hip. Grab your back foot and squeeze your back glute to increase the stretch on your Hip Flexors.

*30 seconds each side

Kneeling Hip Flexor Stretch

Muscles Highlighted: Hamstrings. 
Start this position with one foot in front of the other. Bring your hands to your hips and while keeping the back straight, begin to bend from the hips.

*30 seconds each leg

Single Leg Forward Bend

Muscles Highlighted: Soleus and Gastrocnemius. 
You can perform this stretch on a rack or against a wall or on the edge of a stair step. Lightly rotate your ankles internally and externally to actively stretch the calf muscles.

Standing Calf Stretch

1. Stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep you steady if needed.
2. Grab your right foot, using your right hand, and pull it towards your butt. ...
3. Hold the position for 30 seconds, then repeat, switching from your left leg to your right.

Standing Quad

Muscles Highlighted: Adductors. 

Start in a seated position and bring the soles of your feet together and sit tall through your sit bones. Progress this stretch by placing pressure on your knees with your eljows. The closer your feet are to your body the more you will stretch your groin muscles.  Bring your feet farther from your hips and slowly round your upper body to release your back muscles.

Butterfly

Highlighted Muscles: abductors 

Stand tall with your chest up and your core tight. Your feet should be shoulder width apart. Place your hands on your hips for balance.
* 		Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight. Toes on both feet should be pointing straight ahead.
* 		Hold this stretch for 30 seconds. Return to the starting position and repeat on the other side.

Static lower body stretching

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