Powerline P2X - Manual (Page 55)

STRETCHING
POSTERIOR OF THIGH
Sitting Toe Touch
MUSCLE(S) AFFECTED: hamstrings,
spinal erectors and gastrocnemius
1. Sit with the upper body nearly vertical and legs straight.
2. Lean forward from waist and grasp toes with each hand, slightly
pull toes towards the upper body, and pull chest towards leg.
(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.
3. Release toes and relax foot.
4. Grasp ankles and continue to pull chest towards legs. Hold for 10
seconds.
5. Still grasping the ankles, point away from body and continue to
pull chest towards legs. Hold for 10 seconds.
Stretching the
hamstrings with
emphasis on
insertion of the
hamstrings and
calves.
Stretching the
hamstrings with
emphasis on the
middle portion.
Stretching the
hamstrings with
emphasis on the
upper portion.
GROIN
Butterfly
MUSCLE(S) AFFECTED: adductors and sartorius
1. Sitting with the upper body nearly vertical and legs straight, flex
both knees as the soles of the feet come together.
2. Pull feet toward body.
3. Place hands on feet and elbows on legs.
4. Pull torso slightly forward as elbows push legs down.
5. Hold for 10 to 15 seconds.
Stretching the
groin.
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