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Static
Flexibility Exercises
Hold each position for 20-30 seconds.
GLUTE PIRIFORMIS
Pretzel stretch
Sit on floor with left leg flexed at hip. Bend left knee so it is in line with left
hip. Extend right leg behind you until top of foot is touching ground and
leg is straight. While trying to achieve level hips, lean forward and place
center of chest over left knee.
statiC FlexiBility exerCises
HAMSTRING
Linear
Lie on back. Grasp right hamstring,
keeping it straight, and
pull toward chest. Keep left leg
straight with toes pointed up
and heel pressed down.
statiC FlexiBility exerCises
GROIN
V-sit and reach
Sit up with legs apart and toes up. Do not round lower back.
Reach forward with hands. If you can lay your torso and head
on ground, rotate legs internally and
externally to enhance stretch. Also
reach hands toward left leg and
then right leg.
Hold position for 20-30 seconds.
Lateral
Same position as linear, but
turn out foot of leg pulled
toward chest.
Hold position for 20-30 seconds.
Exercises provided by Lisa Martin, MS, LAT,
ATC, CSCS, and Jeff Richter, CSCS of
St. Vincent Sports Performance.
Medial
Same position as linear, but slightly turn in
foot of leg pulled toward chest.
Frog double
Lie on floor on stomach. Slide both knees along floor, bringing
them as high as possible toward the chest. Extend legs to
achieve a split single position. Roll hips internally and externally
to change angle of stretch.
2013 USA Gymnastics Fitness Program
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