While we will get into the details of proper stretching a little later in the semester, this should help get you started on the basics of improving your Back Saver Sit & Reach score for the FitnessGram. We will be re-testing at the end of the semester, so if you were unable to reach the 12 inch mark, think about making Hamstring, Calf & Low Back flexibility an exercise goal of yours.
How to Stretch
- Warm up for 5-7 minutes so muscles are more pliable to reduce injury risk
- Never Bounce!
- First phase of the stretch should be easy, spending 10-30 seconds holding the initial position, focusing on form
- If able to hold proper form throughout, after the initial phase, you can slowly move deeper into the stretch
- The degree of tension should always be comfortable, never painful
- Always stretch both sides of the body equally
- Utilize your breath to help ease into a stretch, exhaling as you move deeper into the stretch
Seated Toe Touch
- Muscles Affected: Hamstrings, Erector Spinae, Gastrocnemius
- Sit with upper body vertical, legs extended forward
- Lean forward using hip flexion, grasping toes with hands (if you can't reach toes, use a strap or belt as an alternative)
- Flex feet, gently pulling toes towards shins while also pulling chest toward knees
Semi-Straddle
- Muscles Affected: Hamstrings, Erector Spinae, Gastrocnemius
- Sit with upper body vertical, right leg extended and the sole of the left foot on the inner side of the right knee
- Lean forward using hip flexion, grasping toes of right leg with right hand
- Flex the right foot, gently pulling toes towards shin while also pulling chest towards the right knee.
Wall Stretch
- Muscles Affected: Gastrocnemius, Soleus
- Stand facing the wall with feet shoulder width apart and toes 1 foot from the wall
- Lean forward placing hands on the wall
- Step back with right leg 2-3 feet and flex the left knee
- Extend the knee of the right leg, lowering the right heel to the floor to apply the stretch
Step Stretch
- Muscles Affected: Gastrocnemius, Soleus
- Place ball of right foot on the edge of a step or board that is 3-4 inches high while the left foot remains flat on the step
- With legs straight, lower the heel of the right foot off the edge of the step as far as possible, within comfort
- If unable to balance and to reduce fall risk, hold on to railings or other stable object
Spinal Twist
- Muscles Affected: Obliques, Piriformis, Erector Spinae
- Sitting with left leg extended straight and upper body vertical, place right foot to the outside of the left knee
- Place back of left elbow on the right side of the bent right knee
- Place right palm on the floor 112-16 inches behind hips
- Gently push the right knee to the left with your elbow while turning the shoulders and head to the right as far as is comfortable, attempting to look behind the back
Semi-Leg Straddle
- Muscles Affected: Hamstrings, Erector Spinae
- Sit with the knees flexed 30-50 degrees, allowing legs to completely relax
- Point the knees outward, soles of the feet facing each other. (Knees may or may not touch the floor depending on hip flexibility)
- Lean forward from the waist, keeping a flat back, extending arms forward toward the toes
- Note: Bending the knees and relaxing the legs decreases hamstring involvement and increases lower-back stretch
Photo credits: Baechle & Earle. Essentials of Strength Training and Conditioning: National Strength and Conditioning Association. Second Edition, pgs 325 - 341.