Simple Stretches

A warm-up period is important before any athletic performance; it helps
protect against injury by improving the flexibility of the muscles.  Flexibility is
the ability of a muscle to relax and yield to a stretch force.  To avoid
muscular injury, athletes should raise the body’s internal temperature through
light activity before engaging in stretching exercises.  
A general warm up period consists of:
5-10 minutes of slow jogging
It increases:
Slow and constant stretching, with each stretch being held for 30 seconds
should follow jogging.
Cross Arm
1. Stand or sit with elbow slightly flexed
and arm across body.
2. Use opposite arm to pull arm towards
chest.
3. Hold for 30 seconds on each side.

Muscles stretched:
Latissimus Dorsi
Teres Major
Behind-Neck Stretch
1. Standing or sitting, bend shoulder and
flex elbow.
2. Reach hand down back behind neck.
3. Grasp elbow of arm being stretched
with opposite hand.
4. Hold for 30 seconds on each side.

Muscles stretched:
Triceps Brachii
Latissimus Dorsi
Butterfly
1. Sitting with the upper body nearly
vertical and legs straight, flex both
knees, bringing the soles of the feet
together.
2. Pull feet toward body.
3. Place hands on feet.
4. Hold for 30 seconds.

Muscles stretched:
Hip Adductors
Sartorius
Groin Lunge
1. Lunge leg to the side, bending knee
slightly.
2. Keep foot of leg being stretched
facing straight ahead.
3. Hold for 30 seconds on each side.

Muscle stretched:
Adductors
Hamstring
1. Lay body flat on the floor.
2. Raise on leg up, placing both hands
just above knee joint.
3. Use hands to pull leg towards body
until a stretch is felt
4. Hold for 30 seconds each side.

Muscle stretched:
Biceps Femoris, Semimembranosus,
Semitendinosus
Toe Touch
1.  Sit on the floor with legs straight out.
2. Reach towards toes, concentrating
more on the stretch and not on touching
the toes.
3. Hold for 30 seconds.

Muscles stretched:
Hamstrings
Erector Spinae
Hip Flexor
1. Kneel on the floor with upper body
vertical.
2. Lunge on leg forward while pushing
hips forward.
3.  Hold for 30 second son each side.

Muscle group stretched:
Iliopsoas, Pectineus, Rectus Femoris,
Sartorius
IT Band
1. Lay flat on floor.
2. Place arms out to the side.
3. Cross one leg over the body trying to
reach the foot up towards the hand.
4. Hold on each side for 30 seconds.

Muscles Stretched:
Iliotibial Band, Gluteus Maximus,
Gluteus Medius, Gluteus Minimus
Quadriceps
1. Stand up straight, bring one leg back
and grab with hand.
2. Pull leg up towards buttocks, keeping
knee in line with body.
3.  Hold on each side for 30 seconds.

Muscle group stretched:
Quadriceps
Calf Stretch
1. Stand facing the wall with feet
shoulder width apart.
2. Lean forward, placing hands on wall.  
3. Step with leg to be stretched while
flexing opposite knee.
4. Extend knee of stretch leg and lower
heel to floor to apply stretch.
5. Hold for 30 seconds on each side.

Muscles stretched:
Gastrocnemius and Soleus: Achilles
Tendon
Knee to Chest Stretch

1. Lie on back with legs straight.
2. Flex right knee and hip, brining thigh
toward chest.
3. Place both hands behind thigh and
continue to pull thigh toward chest.
4. Hold for 30 seconds on each side.

Muscle stretched:
Gluteus Maximus, Hamstrings
*Adapted from The National Strength and Conditioning Association’s text book, Essentials of
Strength Training and Conditioning.

Pictured is Jennifer Ostrander.  She is a 2006 graduate of East Stroudsburg University of
Pennsylvania where she earned a Bachelor of Science degree in Exercise Science.  While at East
Stroudsburg she was a member of the ESU Women’s Division II soccer team.  Jennifer currently
works as a fitness specialist specializing in sports performance and is working towards her
certification as a strength and conditioning specialist.  She is also planning on attending graduate
school in the fall to get her masters in clinical exercise physiology specializing in cardiac
rehabilitation.