Stretches and Warmup

by Coach Anna Jurascheck

All of these should be done only to your personal tolerance, and you should stop if any motions are hurting while you are performing them. Please use this sheet as further reference for the video. These stretches are ideas only and may not be effective or productive for everyone.
Basics of the stretches shown in the video:

Hamstring Strap Stretch

  • Performed flat on back with both hips flat to the ground.
  • With the strap over the ball of your foot, gently pull your leg into the air and straighten the knee. 
  • Opposite leg remains flat on the ground, with knee straight and toe pointed up. 
  • If you feel a pulling directly behind the knee of the aerial leg, allow the knee to bend just slightly until the pulling moves further up the leg towards the glutes.
  • Hold for 8 - 20 seconds. Repeat 3-4 times. Start with light pressure and add more as you go.

Glute Strap Stretch

  • Performed flat on back with both hips flat to the ground
  • With the strap over the ball of your foot, gently pull one knee up towards the chest with the leg bent at 90 degrees
  • Opposite leg remains flat on the ground, with knee straight and toe pointed up
  • If the strap is on the right foot, hold the strap in your left hand and draw your foot across your body. Support your right knee with your right hand
  • Pull both your foot with the strap and your knee with your hand towards your chest
  • Feel the stretch on the outside of your glute muscle
  • If you feel too much twisting on the knee allow the strap to be longer and let the foot stay higher in the air. Always protect your knees
  • Hold for 8 - 20 seconds. Repeat 3-4 times. Start with light pressure and add more as you go 

Upper Hamstring Stretch

  • Start on hands and knees, with hands and feet at shoulder and hip distance apart 
  • Extend one leg out to the side with knee straight and sole of foot flat to the ground, toe pointed forward 
  • The foot of the extended leg should be forward enough that it is level with your other knee 
  • Bend the knee that is on the ground and slowly lower your hips back and towards the ground
  • Feel the stretch in the hamstring of the extended leg, a little higher up towards the glutes than you did with the strap stretch
  • Gently and slowly rock in and out of the stretch until you feel you can hold it. Do not bounce at full stretch 
  • Hold for 8 - 20 seconds. Repeat 3-4 times. Start with light pressure and add more as you go 

Hip Flexor Stretch

  • Start in a lunge position on one knee and one foot. Shin should be vertical with knee above ankle. If balance is an issue, widen the space between your knee and your foot 
  • Staying tall through your spine gently rock your hips back by rolling your tailbone slightly towards the ground. Hold this posture
  • Keeping the spine tall and the hips rolled back, slowly lunge forward by bending the knee of the leg with the standing foot
  • You should feel the stretch in the hip flexors (inside upper leg) of the leg with the knee on the ground 
  • Gently and slowly rock in and out of the stretch until you feel you can hold it. Do not bounce at full stretch
  • Hold for 8 - 20 seconds. Repeat 3-4 times. Start with light pressure and add more as you go

 

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