Band Stretch Routine

Descriptions courtesy of Jason Gallucci Princeton University

Lying Hamstring

Position: Lying on back, band around bottom of foot w/ foot flexed, opposite leg straight w/ toes pointed up

Motion: Direction of pull is towards the head- KEEP LEG STRAIGHT

Hold for 20-30 seconds

Straight Leg Groin

Position: Lying on back, with band in one hand, drop leg to the side, KEEP OPPOSITE HIP DOWN!

Motion: Focus on keeping leg straight and letting leg drop to the floor

Note: Do not force!!

Hold for 20-30 seconds

Straight Leg Lower Back

Position: Lying on back, hold one band in one hand, leg straight, opposite leg straight

Motion: Let leg drop to opposite side, focus on straightening that leg and keeping opposite shoulder on the floor

Hold for 20-30 seconds

Gluteal Stretch

Position: Lying on back, band around outside of foot, knee bent to 90 degrees or more, opposite leg is straight

Motion: Pull foot in the direction of our head, focus on keeping knee flared out

Hold for 20-30 seconds

Quad Stretch

Position: Lie on side, stack hips on top of each other, bend knee so that your heel is near your glut, wrap band around top of foot and pull over shoulder

Motion: Pull the band in the direction of your head and extend hip slightly without arching back

Note: You should feel the stretch through your quad and hip flexor

Hold for 20-30 seconds