Figure 7-5. Total Body Post-Exercise Stretching Program 1. Standing
2. Sitting
Lateral/Forward Neck Flexion
Swimmers Stretch
Upper Back Stretch
ITB Stretch
Posterior Shoulder Stretch
Butterflies
Overhead Side Stretch
3-Way Hurdler’s Stretch
Triceps Stretch (and side bend)
Seated Head to Knee Stretch
3. On Back
4. On Stomach
Supine Back Stretch
Prone Quad
Hip Stretch
Torso Prone Stretch
Hip Cross-Overs
5. Kneeling
6. Standing
Shin-Quad Stretch
Iliopsoas Stretch
Achilles Stretch
Gastrocnemius Stretch
Forearm-Wrist Stretch
Soleus Stretch
Kneeling Lunge with Pelvic Tilt
Resources "
Alter, MJ. Sport Stretch. Champaign, IL: Leisure Press, 1990.
"
Anderson, B. Stretching. Bolinas, CA: Shelter, 1980.
"
Appleton, B. Stretching and Flexibility: Everything You Never Wanted to Know, 1995. Available: chesapeake http://www.ntf.ca/NTF/papers/rma/ stretching_toc.html.
"
Tritschler, T. Stretching and Strengthening Exercises. New York: Thieme, 1991.
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