Gymnastic Stretches

Hamstrings and lower back:

For the first stretch, sit with your legs stretched in front of you. Keep your back straight, and reach with your hands towards your toes to grab them. While holding onto your toes, hold for thirty seconds. If it’s too painful, pull back.

Side Muscles:

As you continue to sit, stretch your legs out to each side, until you feel a gentle stretch in the front of your legs. Reach up towards the ceiling with your left hand, and reach toward your right foot. You do not need to touch your foot in order to feel a stretch on your side. Hold this stretch for thirty seconds. When you’re done, return to the center and repeat to the other side. This stretch focuses on your quadratus lumborum and your latissimus dorsi.

Hips:


To begin this stretch, you would start on your hands and knees. You will then bring your right knee up to your hands, followed by your right foot toward your left hand. Slide your left leg back, bringing your chest up. Hold it for thirty seconds, while you feel a stretch in the front of your hip. After thirty seconds, you walk your hands out front, which will help you feel a stretch on your right buttock. This stretches out your piriformis. Alternate between these stretches, two to three times. These stretches are very important to keep your hips flexible.

Wrist:

To stretch out your wrists, extend your arm straight out. You’re going to take your other hand, pull your other fingers down towards the ground. You should feel a stretch in here, and once again, hold for thirty seconds. After thirty seconds, flip your hand around with your palm up, take your fingers, pull them down to the ground again. You can now feel a stretch in this area. You would want to do two to three times on each arm.

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ATI Physical Therapy