Hamstring & ITB Stretches

Hamstring & ITB Stretches

Target Muscle Group Description & Cues Start Position Finish Position
Hamstrings
Hamstring Stretch
Standing
 
-Start standing with your feet shoulder width apart and toes pointed straight forward
(If you prefer, you can cross one leg over the other and focus on one hamstring at a time, or keep your legs shoulder width apart to stretch both legs.)
 
-Bend forward from the waist until you feel a GENTLE stretch in the hamstrings. You should be able to touch your toes in this position
 
-Hold 30 seconds to 1 minute, repeat on opposite side if doing cross legged version.
 Hamstrings
Hamstring Stretch
Seated
 
Seated Variation Single Leg
-Start in a seated position
-Bring one foot in to rest beside the opposite inner thigh
-The other leg is straight out infront of you.
-Lean forward until you feel a GENTLE stretch in your hamstring.
-If you are more flexible, you can gently pull your toes toward you to also stretch your calves
-Hold 30 seconds to 1 minute, repeat on opposite side
 
Seated Variation Both Legs
-Start in a seated position with both legs straight out in front of you in a V shape.
-Lean forward until you feel a GENTLE stretch in your hamstring.
-If you are more flexible, you can gently pull your toes toward you to also stretch your calves
-Hold 30 seconds to 1 minute, repeat on opposite side
Seated Variation Single Leg
Seated Variation Both Legs
 TFL & ITB
Tensor Fascia Latae,
Iliotibial Band
 
 TFL & ITB Stretch
 
-Start in a standing position
-Cross one leg behind the other
-Lean your torso to the side your back foot is on until you feel a GENTLE stretch in the side of the hip (TFL) and down the lateral leg (ITB)
 
Hold 30 seconds to 1 minute, repeat on opposite side
   

 

 
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