Lower extremity stretches
Concentrate on your two-joint muscles: gastrocnemius complex (calf muscles that involve the ankle and knee joints), hamstrings (back of thigh muscles that involve the knee and hip joints), and hip flexors (a component of the quadriceps that flexes the hip and bends the knee).
Hip flexor stretches
Lie on your back on a table or bed with your leg and hip as near the edge as possible. Pull your other thigh and knee firmly toward your chest until your lower back flattens against the table. See illustration. Let your other leg hang in a relaxed position over the edge of the table or bed. Hold for 30 seconds. Switch legs and repeat.
Hamstring stretches
Keep your back straight as you lie in a doorway. Raise one leg against the wall until you feel a gentle stretch behind your knee. Keep the leg on the floor straight, well-aligned with your back. Hold for 30 seconds. Switch legs.
Quadriceps stretches
Stand facing the wall. Place your free hand against the wall for support. Grasp the top of your right foot with your right hand and gently pull the heel toward your buttocks until you feel mild tension in your quadriceps muscle. Tighten your stomach muscles to keep your back from sagging inward. Do not lock the knee of your supporting leg and keep the leg you are stretching directly under you. Relax as you hold the stretch for 30 seconds. Repeat with the other leg.
Calf stretch
Stand at arm's length from a wall with your palms flat against the wall. Slowly bend your elbows and lean toward the wall. Keep the involved leg back with the knee straight and the heel flat on the floor. Hold for 30 seconds.
Upper extremity stretches
Tightness in the shoulders can predispose you to rotator cuff problems. We emphasize a program of rotator cuff and shoulder group stretches, especially for people involved in throwing or racket sports. Shoulder group stretches.
Shoulder group stretches
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