Hamstrings flex the lower leg at the knee

(stretch) straight leg raise or leg up on bench

 

Quadriceps extend the lower leg at the knee

(stretch) pull foot towards gluteus, push hip forward

 

Gluteus Maximus abduct leg at the hip, external rotation

(stretch) figure 4 – cross leg  over knee

 

Adductors move leg towards body at hip

(stretch) knee in, side leg out

 

Calves plantar flexion

(stretch) toe up, heel down

 

Pectoralis Major arm adduction at shoulder joint

(stretch) palms face out, elbow bent 90deg, press against wall

Erector Spinae back extensor

(stretch) round back by bringing knees towards chest

 

Deltoids arm extension at shoulder joint

(stretch) bring arm across body

 

Triceps back of arm, elbow extension

(stretch) palm touching back, press elbow

 

Biceps front of arm, elbow flexion

(stretch) palms face out, pull hands together behind back or press against wall