LIVING  TO  THRIVE AND LEARNING TO STRIVE.

Master Personal Trainer                         

Lengthen & Strengthen:

Assisted Stretching to Impress //  POWER.    STRENGTH.   ATHLETICISM.

*LOWER BODY*

It is crucial for everyone to incorporate a stretching practice (including foam rolling)  in to their daily routine, especially if you are not practicing yoga/pilates.  Assisted stretching is useful for people who are struggling with inflexibility and diminshed joint range of motion.  All of this comes along with age and repetitive behaviors like sitting. 

When done correctly assisted stretching can provide a controlled and gradual force that takes the muscle deeper into the restricted range of motion, create a counterforce for muscles to push against; generating relaxation and lengthening and offer greater control over stretching duration.


Incorporate the following stretches into your next cool-down to help recover flexibility, which ultimately leads to power, strength and athleticism.

Trust me when I say your future health, happiness and flexibility depends on it.

Your Coach and Friend,

Directions:

START phase
- Begin with moderate tension in the strap

CONTRACT phase
- Provide enough elasticity in the strap to support resistance during
muscle contraction
- The muscle should be at resting length (mid-range) or slightly elongated
- Contract the muscle through the range of motion or hold a static
contraction for 3 to 5 seconds

STRETCH phase
- Provide enough tension in the strap to elongate the muscle
- Hold the stretch for 10 seconds
- Repeat 5 times or as prescribed by your healthcare provider

Gastroc

Lowerback

Stretch: Breathe out as you pull the
straps toward you into dorsiflexion,
stretching your calf muscle.

Stretch: Breathe out as you pull the strap and knee toward your head, stretching your low back and hip.

Soleus

IT Band

Stretch: Breathe out as you
pull the straps toward you into
dorsiflexion, stretching the deeper
portion of your calf muscle.
Stretch: Breathe out as you pull the other end of the strap toward your head, lifting the leg with your knee straight to stretch the outside of the leg.
 

Hip Flexors

Hip External Rotation

Stretch: Breathe out as you pull the strap over your shoulder, bringing your hip backward behind your body to stretch front of hip.

Stretch: Breathe out as you pull the strap toward the opposite shoulder, stretching your hip.

 

Hamstring

Piriformis (Glute)

Stretch: Keeping your knee straight, push your leg downward, extending your hip against the strap.
Stretch: Breathe out as you pull the strap toward the opposite shoulder, stretching your hip.