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CoreStretch Stretching Guide

 Beginner Stretches

 

Lower Back

Keep legs bent and slowly lean forward. You may also lean side to side emphasizing a side or specific target area.

 

Lower Back & Hamstrings

Position yourself on the edge of your seat. Straighten your legs with your feet flexed and slowly lean forward. This can also be done one leg at a time.

 

Lower Back & Hamstrings & Shins

Sitting on the edge of your chair, straighten your legs and point your toes. Slowly lean forward.

 

Hip, Upper Glute & I.T. Band

Sitting comfortably in your chair, cross the leg of the hip you want to stretch and slowly lean forward.

 

Lower & Upper Back, & Shoulders

Legs bent, cross your arms and slowly lean forward

 

Lats & Lateral Scapula

Reverse your hands so that your palms are facing upwards and slowly lean forward.

 

Advanced Lateral

Grip the handle with one hand and support yourself on the chair with the other hand. Lean toward the supporting hand. Reverse hands for other side.

 

 

 Intermediate Stretches

 

 

Lower Back

Slightly bend the knees and slowly lean forward. You may also lean side to side emphasizing a side or specific target area.

 

Lower Back & Hamstrings

Straighten your legs and slowly lean forward.

 

Lower Back & Upper Back & Shoulders

Slightly bend the knees, cross your arms and slowly lean forward.

 

Lats & Lateral Scapula

Slightly bend the knees. Reverse your hands so that your palms are facing upwards and slowly lean forward.

 

 Advanced Stretches

 

 

Lower Back & Hamstrings

With legs straight, slowly lean forward.

 

Advanced Lateral 

With legs straight and together, grip the handle with one hand and support yourself on the floor with the other. Lean toward the supporting hand. Reverse hands for the other side.

 

Peroneal Calf & Lateral Hamstrings 

With legs spread, invert toes (point inward) and slowly lean forward.

 

 

Medial Calf & Medial Hamstrings 

With legs spread, evert toes (point outward) and slowly lean forward.

 

 

Groin & Hamstrings 

With legs spread and straight, slowly lean forward.