Adductor Magnus Proximal to Mid-Thigh
Before providing this stretch, give a warm-up style massage to the area.
Ask your client to lie on (his/her) back and position themselves in the middle of the table.
Ask (him/her) to bend the opposite side knee.
Rotate the leg to be stretched in an inward direction.
Ask (him/her) to deeply exhale when (he/she) starts to notice tension in the muscle.
Lift (his/her) leg upwards to a position that is about 12 inches outside the center of the same shoulder.
Important: keep the leg rotated inwardly while performing this stretch.
When (he/she) exhales, move the leg slightly higher into the stretch
Hold this position for 10 seconds.
Ask (him/her) to deeply Inhale, and as (he/she) does, move the leg back to the starting position
You may repeat this stretch up to 10 times. Try to add additional height each time.
Adductor Magnus and Gracilis
Before providing this stretch, give a warm-up style massage to the area.
Ask client to lie on (his/her) back and position (her/him) self on the center of the table.
Tell the client to bend the knee of the opposite leg to be stretched.
Ask the client to straighten the leg to be stretched.
Move the leg in an outward direction to a 45 degree angle from the body.
Tell the client that you will be moving the leg in a downward direction .
Tell the client when tension is felt to deeply exhale.
When client exhales move the leg into a slightly deeper stretch
Hold this position for 10 seconds.
Tell the client to inhale and move the leg back to original position.
You may repeat this stretch up to 10 times .
With each repetition try for a deeper stretch
It is important to maintain the 45 degree angle when performing this stretch.
This stretch should not create pain over a mild discomfort level.
This stretch should be followed by the adductor proximal stretch
Biceps Femoris (lower end “distal”)
Before providing this stretch, give a warm-up style massage to the area.
Alert your client that this stretch may cause mild discomfort temporarily.
Ask your client to lie on (his/her) back close to he edge of the table.
Have (him/her) bend the knee of the leg you will not be stretching.(this will protect the back from issues)
Use one hand to grasp the leg just above the knee,then with the other hand grasp the bottom of the foot.
Rotate the foot inward.
Important: maintain the rotation of the lower leg without allowing thigh to rotate inwards.
Ask your client to extend (his/her) knee. Explain that as you raise the leg slowly, (he/she) will begin to notice muscle tension.
When (he/she) does, (he/she) should deeply exhale.
When client exhales move (his/her) leg slightly further into the stretch, Hold for 10 seconds.
Tell (him/her) to Inhale. Move leg back to the starting position.
You may repeat this stretch up to 10 times. Try to gain height each time.
Biceps Femoris (proximal end)
Before providing this stretch, give a warm-up style massage to the area. Alert your client that this stretch may temporarily cause mild discomfort.
Ask your client to lie on (his/her) back close to the edge of the table.
Have (him/her) bend the knee of the leg you will not be stretching (this protects the back from issues)
Use one hand to grasp the leg just above the knee, then with the other hand grasp the bottom of the foot.
Rotate the foot outward.
Important: maintain the rotation of the lower leg without allowing thigh to rotate.
Ask your client to extend (his/her) knee. Explain that as you raise the leg slowly, (he/she) will begin to notice tension in the muscle. When (he/she) does, (he/she) should deeply exhale.
When your client exhales, move the leg slightly further into the stretch, then hold for 10 seconds.
Instruct the client to Inhale deeply and as (he/she) does move the leg back to the original starting position.
You may repeat this stretch up to 10 times. Try to gain height each time.
Glueteus Maximus and Deep Internal Rotators
Alert your client that this stretch may temporarily cause mild discomfort.
Ask your client to sit at the edge of the table and place a double rolled towel under (his/her) knee
Tell your client that during this stretch, (he/she) must keep the same side buttock on the table throughout.
Place one hand just above the knee and apply downward pressure.
Grasp just above the ankle on the front side of the leg.
Rotate the lower leg upwards as if crossing your clients legs.
Tell your client that as (he/she) feels tension in (his/her) leg, (he/she) should exhale deeply.
When your client begins to exhale, move the lower leg up slightly, into a deeper stretch, and hold for 10 seconds.
Tell your client to Inhale, and move the leg back to the original position.
You may repeat this stretch 8 to 10 times.
Then move the thigh away from midline in 10 degree increments, and repeat stretch. Until you achieve a 50 to 60 degree angle.
This will stretch the quadratus femoris, Obturator externus, lower gemellus, Obturator internus and superior Gemellus.
Gluteus Medius, Vastus Lateralis, Tensor Fascia Latae, Iliotibial Band
Before performing this stretch, provide a warm-up style massage to the area. Your client should feel only mild discomfort with this stretch.
Ask your client to lie on (his/her) back and position themselves close to the edge of the table. Ask (him/her) to extend the closest leg (to you) in a diagonal position.
Grasp the extended leg just above the knee with one hand. With the other hand, grasp the foot of the leg to be stretched by the heel and rotate it outward.
Important: rotate the foot on the leg not being stretched inward while rotating the foot on the leg being stretched outward.
Raise the leg to be stretched until your client says(he/she) feels some tension. At this point move the stretched leg across the opposite hip socket.
Ask your client to exhale deeply once(he/she) feels tension as you move the leg across to the opposite side.
When your client exhales, move the leg slightly further into the stretch and hold for 10 seconds.
Ask your client to inhale deeply, and move the leg back to its starting position.
You may repeat this stretch up to 10 times. Each time, try to add height and sidewards movement.
Gluteus minimus ,gluteus medius , pectinius , iliacius ,psoas ,gracilis. All three adductors
Ask your client to lie on(his/her) back and position themselves in the center of the table.
Bend the knee of the leg to be stretched to 90 degrees, and place the ankle below the knee of the opposite leg.
Place a large rolled up towel over (his/her) resting knee.
Ask the client to keep (his/her) buttock on the table at all times.
Hint: to remind (him/her) to do this,place your hand on top of (his/her) hip bone and press down.
Grasp the top of the foot of the leg to be stretched to anchor this position.
Place your other hand just above the knee of the leg to be stretched.
Ask your client to exhale deeply when (he/she) feels tension in the muscle.
Slowly press the knee down. When client begins to exhale press slightly further into the stretch.
Hold this position for 10 seconds.
Ask client to Inhale and move the leg back into original position.
You may repeat this stretch 10 times. With each repetition, move the thigh of the stretching leg closer to the resting leg by 10 degree increments.
Hint: to gauge 1o degrees, think of a clock face---10 degrees is equal to 2 minutes past the hour.
Pectoralis (Proximal Attachment ), Anterior Deltoid
Before providing this stretch, provide a warm_up style massage to the area.This stretch, which should not create any pain, works best when shoulder extension streches have been applied.
Ask your client to sit upright on edge of table ,with arms extended behind (him/her) in a downward direction with palms facing each other .
Grasp each arm slightly above the elbows.
Tell your client as (he/she) feels tension in the muscle area to exhale deeply.
Apply slight pressure brining arms together.
When your client begins to exhale move the arms into a slightly deeper stretch and hold for 10 seconds.
Tell your client to Inhale deeply and as (he/she) does move the arms back to original position.
You may repeat until shortened fibers are free (5 repetitions maximum) per level.
Raise the arms a little bit and start over. Continue this process until arms are at shoulder level.
Trapezius, Rhomboid major/minor, Infraspinatus, Teres minor
Before providing this stretch. Give a warm-up style massage to the area.
Ask your client to sit upright on a stool or edge of the table.
Position yourself behind your client with one hand on the opposite shoulder to the one being stretched.
Ask your client to extend (his/her) elbow and hold it parallel with (his/her) shoulder.
Grasp the extended arm at the elbow or just slightly below it.
Move the extended arm across the body towards the top of the opposite shoulder.
Important: during this stretch, keep the arm above the pectoral muscle. Also, you may have to assist your client in keeping (his/her) moveable arm’s shoulder down, as the stretch tends to raise the shoulder up.
Tell your client when (he/she) feels tension in the area to exhale deeply.
When your client exhales, move the arm slightly deeper into the stretch. And hold for 10 seconds.
Tell your client to Inhale deeply and move the arm back to original position.
You may repeat this stretch up to 10 times .
Infraspinatus, Supraspinatus, Teres Minor
Before providing this stretch, give a warm-up style massage to the area.
Ask your client ot lie on the table face down. Place a towel that has been folded several times underneath (his/her) shoulder.(this prevents the anterior movement of the humeral head)
Move your client’s elbow into a position even with (his/her) shoulder, then bend the elbow 90 degrees.
You may have to place a small pad under the arm to keep it level with the shoulder.
Place your right forearm/ elbow across the lower edge of the scapula, to stabilize it. Place your hand on the posterior of the humerous head apply firm pressure. ( this step not pictured).
With your left hand, grasp the wrist and rotate it upward until client says(he/she) feels tension.
You may wish to place your forearm across the elbow and grasp the wrist for better control of this stretch.
Tell your client when (he/she) feels tension to exhale deeply.
Move arm into slightly deeper stretch and hold for 10 seconds.
Tell client to Inhale deeply and move the arm back to original position.
You may repeat this stretch upto 10 times.
Levator scapula , Supraspinatus ,Infraspinatus ,Teres Minor , Trapezius
Before providing this stretch, give a warm-up style massage to the area.
Ask your client to sit upright on the edge of table or stool.
Position yourself behind client and place your hand on the top of non stretching shoulder.
Ask your client to reach across to the opposite scapula area, keeping (his/her) shoulder level.
Grasp the stretching arm just above the elbow. Move your other hand from the top of shoulder to the medial aspect of the scapula and apply slight pressure.
Tell your client as (he/she) feels tension in the muscles to exhale deeply.
As you move the stretching arm, lift the elbow slightly and press it into a fuller stretch, with clients hand reaching downwards.
As client begins to exhale move into a slightly deeper stretch. Hold for 10 seconds.
Tell client to Inhale and as (he/she) does move arm back to original position.
You may repeat this stretch 5 to 8 times while attempting to gain more movement.
Long and short heads of the biceps brachii, Pectoralis major and minor, anterior deltoids
Before providing this stretch, give a warm-up style massage to the area.
Ask your client to sit on edge of table or a stool with head slightly bent forward.
Ask client to interlock (his/her) fingers together behind (him/her) with palms facing away from back.
Ask client to extend (his/her) arms as far back as possible and lock the elbows.
Place one of your hands between the scapulas and apply pressure.
Grasp the clients hands with your other hand.
Tell the client to exhale deeply when they notice muscle tension.
slowly start to lift (his/her) hands in an upward and outward direction.
When client exhales lift slightly further into the stretch and hold for 10 seconds.
Ask client to Inhale and as (he/she) does move arm back to original position.
You may repeat this stretch 5 to 8 times. With each repetition try to gain more height.
Middle and lower Adductor fibers
Before providing this stretch, give a warm-up style massage to the area.
Ask your client to lie on(his/her) back and position themselves next to the opposite side of table.
Ask (him/her) to lock the knee and rotate the entire leg to be stretched into a slightly inward position.
Hint: you may assist with the rotation.
Grasp the foot and heel with one hand and place your other hand on the inside of the knee of the leg to be stretched.
Spread the leg to be stretched as far as possible or until client states they feel tension in (his/her) leg.
When the client tells you of the tension, ask (him/her) to exhale deeply and move the leg into a slightly deeper stretch.
Hold this position for 10 seconds.
Ask client to Inhale and as (he/she) does move the leg back to original position.
You may repeat this stretch up to 10 times.
With each repetition try to gain more distance between the legs.
This stretch should be followed by the Adductor Magnus and Gracilis stretch for best results.
Pectoralis Major, Subscapularis, Latissimus dorsi, Teres major
Before providing this stretch, give a warm-up style massage to the area.
Ask the client to sit upright on the edge of the table or stool.
Position yourself to the side and slightly behind your client.
Ask (him/her) to bend the elbow to 90 degrees.
Place (his/hers) elbow into clients side; help (him/her) to maintain this position by grasping the elbow with your hand.
Ask the client to exhale deeply when they feel tension in the muscles.
With your other hand, rotate (his/her) arm outward until (he/she) exhales. When the client exhales move the arm slightly outward and hold for 10 seconds.
Ask your client to Inhale deeply and move the arm back to the original position.
Important: Do not allow your client to arch their back or rotate (his/her) upper body in the direction of shoulder being stretched.
You may repeat this stretch up to 5 times
Pectoralis Major and Pectoralis Minor
Before providing this stretch, give a warm-up style massage to the area.
Ask your client to sit upright on the edge of the table or stool.
Position yourself behind the client.
Ask (him/her) to extend her elbows in front of (his/her) chest with palms together.
Grasp both arms just under (his/her) elbows.
Ask client to reach both arms upwards and towards the back as far as possible.
Tell the client to exhale deeply when (he/she) feels tension starting in the muscles.
Slowly move the arms back into a deeper stretch. When client exhales, move slightly further back.
Hold this position for 10 seconds.
Ask the client to Inhale deeply and move the arms back to original position.
You may repeat this stretch a maximum of 10 times.
When the muscle tissue begins to loosen, increase the height 10 to 15 degrees and repeat.
Pectoralis Minor and Pectoralis Major
Before providing this stretch, give a warm-up style massage to the area.
Ask the client to sit upright on the edge of the table or on a stool.
Position yourself behind the client.
Ask (him/her) to interlock (his/her) fingers behind (his/her) head.
Grasp both of the clients arms just below the elbows.
Ask the client to inhale deeply, with instructions to exhale deeply when (he/she) feels tension in the muscles.
Move the elbows backwards until (he/she) begins to exhale.
When (he/she) exhales slowly apply slight pressure in an upward and backwards direction. Hold for 10 seconds.
Tell the client to inhale and as(he/she) inhales move the arms back to the original position.
You may repeat this stretch up to 10 times.
Piriformis at the femoral attachment
This stretch may cause mild discomfort.
Ask your client to lie on (his/her) back and position (him/her)self on the center of the table.
Rotate clients non stretching leg inwards, positioning it across the midline of client body.
Ask (him/her) to move the knee and hip that is being stretched into 90 degree positions.
Tell (him/her) that you are going to move this leg up and across the body.
Tell (him/her) that it is important to maintain contact of the buttocks with the table.
Tell (him/her) that as you move the leg (he/she) will feel tension in the muscle. As (he/she) begins to notice this tension you want them to exhale deeply.
Hint: for better control, place clients foot on your biceps area (see picture).
Slowly move the leg in a downward direction towards the opposite breast.
When the client exhales move leg slightly more into the stretch and hold for 10 seconds.
Tell the client to Inhale deeply and move the leg back to original position.
You may repeat this stretch 10 times; with each repetition, move slightly deeper into stretch.
Psoas and Illiacus
This stretch can be performed without providing a warm-up style massage.
Ask your client to lie face down on the table with just (his/her) upper body and pelvis being supported by the table.
Hint: demonstrate how you want them positioned. which is diagonally across the corner of the table.
Place (his/her) no stretching leg about 18 inches from end of table, then ask client to release the weight from the no stretching leg.
Slowly lift the leg to be stretched at the knee and bring it to an angle of 95 to 100 degrees.
Rotate this leg toward the resting leg.
Ask (him/her) to exhale deeply as they start to feel the tension.
When (he/she) exhales, move the leg into a slightly deeper stretch and hold this position for 10 seconds.
Ask the client to Inhale; and as (he/she) does move the leg back to the original position.
You may repeat this stretch up to 10 times a session, with each repetition add a slight degree ( 5 degrees) of adduction.
Rectus Femoris from the prone position
This stretch should produce only mild discomfort.
Ask your client to lie face down on the table with just the upper body and pelvis being supported by the table.
Hint: demonstrate how you want them positioned, which is diagonally across the corner of the table.
Ask (him/her) to flex the leg to be stretched.
Grasp that leg at the knee with the hand that is further from the table.
With your hand that is nearest the table grasp the ankle and lean your elbow across the upper hip
Slowly lift the leg and gently rotate it towards opposite side.
Ask your client to exhale deeply when (he/she) begins to feel tension in the muscle.
When (he/she) exhales, move the leg slightly higher into the stretch and hold this position for 10 seconds.
Ask the client to Inhale deeply, then begin to reposition the leg back to original position.
You may repeat this stretch up to 10 times while adding slightly more rotation and height to stretch.
If you wish to stretch the Vastus Lateralis,move the leg 15 degrees across the midline and perform stretch again.
Semitendinosus, Semimembranosus and Bicept Femoris
Before providing this stretch, give a warm-up style massage to the area.
Important: If your client has a history of back injuries, tell them to contract the abdominals prior to stretch being applied.
Ask the client to lie on (his/her) back and position themselves close to the edge of the table.
Ask client to bend the opposite leg of the one being stretched.
Important: Flexing the opposite-side knee will help prevent back and hip irritation.
Place one hand just above and to the lateral side of the knee.( to provide stability and insure the leg is in a neutral position).
Grasp the foot and heel of the leg to be stretched.
Tell your client to begin to exhale deeply as (he/she) begins to feel tension as the stretch is applied.
Move the knee into full extension, then begin to slowly raise the leg while maintaining a neutral position.
When (he/she) starts to exhale, move the leg slightly higher.
Hold this position for 10 seconds.
Ask client to Inhale as you move the leg out of the stretch.
You may repeat this stretch up to 10 times: each time, increase the height of the stretch.
Important: stretch both legs an equal number of times to equal heights.
Triceps and Serratus anterior
Before providing this stretch, give a warm-up style massage to the area.
Ask your client to sit upright on the edge of the table or stool.
Stand behind and slightly to the side of your client.
Ask the client to place (his/ her) palm on the lower portion of the neck.
Place your hand over (his/her) hand and apply slight pressure to hold it in place.
Grasp (his/her) arm just under the elbow and move it into a position parallel with the shoulder.
Ask your client to exhale when (he/she) starts to feel tension in the muscle.
Slowly start to lift the arm in an upwards direction.
When (he/she) begins to exhale, move the arm slightly further into the stretch.
Hold this position for 10 seconds.
Ask the client to Inhale and move the arm back to the original position.
You may repeat this stretch up to 8 times.
Once you have performed this stretch, you may add a twist by applying pressure in a 45 degree, oblique (up and backwards) direction. This will work on the more lateral and more angular fibers of this muscle.
Upper Triceps, Posterior Deltoid, Anterior Serratus
Before providing this stretch, give a warm-up style massage to the area.
Ask the client to lie face down on the table with ( his/her) arms hanging off the table.
Ask (him/her) to lock the elbows with the palms facing the body.
Grasp the elbow of the arm to be stretched with one hand.
Place your other hand just medially of the scapula and apply light pressure.
Ask your client to exhale deeply as soon as (he/she) feels tension.
Slowly raise the arm in an upward direction while applying slight pressure outward.
When client begins to exhale, move the arm slightly higher.
Hold this position for 10 seconds.
Ask client to Inhale, then move the arm back to original position
You may repeat this stretch up to 10 times.
Try to add additional height each time performed.