Compound Stretches

Compound Stretches
Single Position Multi-Muscle Flexibility Exercises

Standing Stretches

• Front Stride Hamstring (calf/pectoral/biceps stretch)- Step forward with one leg, keeping the foot of the back leg pointed forward, heel pressed towards the floor. Bend front knee to about 45 degrees, incline trunk forward from the hip and rest hands on the front thigh. From here, keeping the trunk close to the thigh, attempt to straighten the front knee and push the back heel into the floor until a strong stretch is felt in the hamstring of the front leg and the calf of the back leg. Hold this position as arms are stretched straight out behind and palms are placed together. Press arms toward the ceiling, keeping palms together and elbows straight. Hold the final position for a slow count of 20, then switch lead legs.
• Front Stride Pelvic Tilt (hip flexor/soleus/plantar fascia/triceps stretch) - Step forward with one leg, keeping full foot of front leg and toes of back foot on the floor, heel elevated. Keep hips square to the front, shift weight over the back leg, slowly bend both knees and tuck pelvis under until a strong stretch is felt along the front of the thigh of the rear leg and the sole of the foot (some will feel this in the calf of the back leg, also). Hold this position and straighten both arms overhead, palms facing back. Bend elbows until a stretch is felt in the back of the upper arm, keeping palms toward the back. Hold final position for a slow count of 20, then switch lead legs.
• Crossover (hamstring /quadratus lumborum/oblique stretch) - Stand facing front, cross one foot over the other, keeping feet as close to parallel as possible. Using hands on thighs as support, slowly bend forward from the hips until a strong stretch is felt along the back and outside of the thigh of the back leg. From here, keeping hips back, place both hands on the thigh of the front leg and bring shoulders around towards front leg until a stretch is felt in the torso and the low back on the opposite side. Hold final position for a slow count of 20, then switch lead legs.
• Single Leg Hip Flexor (quadriceps/tibialis anterior/pec minor/upper pec major stretch) - Stand alongside a wall for support. Flex the knee closest to the wall, grasp foot with opposite hand behind body. Tuck pelvis under and pull up on foot until a strong stretch is felt along front of the thigh and shin. From here, squeeze shoulder blades together and use the weight of the leg to pull the arm back and down until a strong stretch is felt along the chest and front of the shoulder. Hold final position for a slow count of 20, then change sides.

Seated Stretches

• Pretzel (hip rotator/ITB/hamstring/spinal rotator/oblique stretch) - Sit with legs straight out in front, with spine in a neutral, upright position. Cross one leg over the other, place foot on the floor as close to the buttocks as possible. Take opposite arm and pull crossed knee towards body while using other arm to help keep back supported. Keep bottom leg straight and pull toes towards head. Hold position for a slow count of 20, then change sides.
• Butterfly (hip adductor/hip rotator/neck/upper trap/deltoid stretch) - Sit with soles of feet together. Pull feet in as close to the body as possible. Incline trunk forward from the hips until a strong stretch is felt in the inner thighs. From here, take one arm and place it behind body, grasping wrist with opposite hand. Side bend the neck towards the shoulder opposite of the arm that is behind body as if you are trying to touch the ear to the shoulder. While holding this position, pull gently on the arm behind the back until a strong stretch is felt in the neck and shoulder on the same side. From here, maintain all positions, keeping the neck in side bending, rotate head so that the chin is pointed towards the shoulder on the side opposite of the arm behind the body. Hold final position for a slow count of 20, then change sides.

Prone Stretches

• Upper Trunk Lift (abdominal/pec minor/upper pec major stretch) - Lie prone. Prop upper trunk up on elbows and forearms, lifting until a strong stretch is felt in the abdominals, keeping lower abdominal area and pelvis in contact with the floor. Squeeze shoulder blades together and down and attempt to pull chest forward between arms until a strong stretch is felt in the upper chest area. This stretch will also help improve spinal extension through passive range of motion, however it is not a stretch for the back musculature. Hold for a slow count of 20.
• Upper Trunk Lift with Side Bend (abdominal/pec minor/upper pec major/oblique/latissimus dorsi stretch) - Position same as above, adding a side bend by walking elbows to one side as far as possible. Will feel a strong stretch in the same muscle groups as above with the addition of the lats on the side opposite the side bend. Hold final position for a slow count of 20, then repeat to the other side.

Supine Stretches

• Curl Up (spine extensor/middle trapezius/rhomboid/posterior deltoid stretch) - Lie on back, bring knees towards chest, wrap arms under thighs at knee level, attempt to grasp arms above elbows. Pull knees in to chest while using the weight of the legs to pull shoulder blades apart and arms together in front until a strong stretch is felt in the lower and mid back, middle trapezius, and posterior deltoids. Hold for a slow count of 20.
• Figure 4 (glute/piriformis/hamstring/neck/middle trapezius/ rhomboid/posterior deltoid stretch) - Lie on back, bend one knee with foot on the floor. Cross opposite ankle over the knee so that the legs resemble the number 4. Put hands behind the bent knee, keeping opposite ankle over knee and legs in the figure 4 position, then pull the bent knee towards chest until a strong stretch is felt in the hip of the crossed leg. From there, try to straighten the bent knee until a strong stretch is felt in the hamstring of the bottom leg. Let the weight of the legs pull the shoulder blades apart and try to press the back of the head and neck into the floor. Hold final position for a slow count of 20, then repeat on the other side.
• Crossover with Arm Extension (glute/piriformis/pec/anterior deltoid stretch) - Lie on back, bend knee and cross bent leg over body until a strong stretch is felt in the buttock. Keep both sides of pelvis on the floor. From here, extend opposite arm straight out to side, squeezing shoulder blade back and down until a strong stretch is felt in the anterior deltoid and pec. Hold final position for a slow 20 count, then repeat on opposite side.
• Crossover with Arm Extension and Trunk Rotation - like above, but extend both arms and allow the pelvis to lift on the side being stretched to rotate trunk.
• Supine Straddle with Arms Out to Side (hamstring, gastroc, soleus, hip adductor, pec major, minor, biceps and neck stretch) - Lie supine with a towel rolled up long wise and placed under spine, buttocks close to wall, legs elevated and resting on wall, knees straight as possible and legs in straddle position, feet flexed with toes pulled towards head until a strong stretch is felt in the inner thighs, hamstrings and calves. From here, place arms straight out to sides with palms down, squeeze shoulder blades together and try to push back of head and neck into the floor until a strong stretch is felt in the pecs, front of the neck and biceps. Hold final position for a slow count of 20, then pull limbs into chest and relax. Repeat.

Play with them at home first, cause they can be a little tricky. I developed them to stretch every major muscle group at least one time for 20 or so seconds during the 7-10 minute cooldown. If you want to use them for a full length stretch class, you can break them down or repeat the entire series 3 or 4 times.

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