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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.
POSTERIOR OF LOWER LEG
Bent-Over Toe Raise
MUSCLE(S) AFFECTED: gastrocnemius and soleus
1. Stand with heel of right foot 6 to 8 inches in front of left foot.
2. Flex right foot toward shin (dorsi-flexion) with heel in contact with
floor.
3. Lean forward and try to touch right leg with chest while both legs
are straight.
4. Continue to lean downward with upper body as the foot is
dorsi-flexed near maximal toward the shin.
5. Hold for 10 to 15 seconds.
6. Repeat with the left leg.
Stretching the groin
Stretching calves
without a step
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STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN