What is the Prone Rectus Abdominus Stretch also known as?
Sphinx
Rest on the elbows with upper arms perpendicular to the floor, hips on the floor, and chest lifted.
In the Kneeling Erector Spinae Stretch, what position should the hips and shoulders be in?
Hips over knees and shoulders over hands
Form a box shape and lift the center of the back toward the ceiling.
What is the correct elbow position for the Standing Wall Pec Stretch?
In line with shoulder
Adopt a split stance for balance and stability while turning shoulders away to deepen the stretch.
During the Standing Pec Stretch, where should the hands be placed?
On the lower back
Squeeze elbows rearward and together while keeping the chest up.
What should be maintained during the Standing Deltoid Stretch?
Upright posture
Hold above or below the elbow, keeping shoulders down and knees slightly bent.
What is the goal of the Standing Trapezius and Rhomboid Stretch?
Spread the shoulder blades
Extend arms to the front with fingers interlocked and keep the lower back in a neutral position.
In the Standing Biceps Stretch, what position should the arms be in?
Extended outward at shoulder-height
Turn palms down and to the rear while maintaining a neutral spine.
What is the correct foot position for the Standing Gastrocnemius Stretch?
Heels flat on the floor and feet parallel
Move the rear foot back to increase depth of the stretch with a partially flexed knee.
In the Standing Soleus Stretch, how should the knee be positioned?
Straightened
Keep heels flat and feet parallel while moving the rear foot back to deepen the stretch.
What is the starting position for the Supine Hamstring Stretch?
Point extended leg up toward the ceiling
Keep the upper body flat and shoulders relaxed while holding behind the knee or calf.
What is the technique for the Supine Gluteal Stretch?
Bend leg and hold behind the knee
Cross the other leg over and pull the thigh towards the chest.
In the Supine Gluteal, Abductor & Oblique Stretch, what should you do with your legs?
Cross legs and turn towards the crossed leg
Sit up while supporting weight with one hand.
What is the position of the feet in the Seated Adductor Stretch?
Soles of the feet together
Pull feet close to pelvis and push elbows down onto thighs/knees.
What should be done in the Prone Quadriceps Stretch?
Rest head on non-involved arm
Keep knees close together and grasp the ankle.
In the Standing Hamstring Stretch, where should the hands be placed?
On the thigh of the bent leg
Push hips to the rear to deepen the stretch while maintaining a neutral spine.
What is the body position in the Kneeling Adductor Stretch?
Upper body horizontal to the ground
Ensure hips remain square and move the extended leg away to deepen the stretch.
What should be done with the thighs during the Standing Quadriceps Stretch?
Keep thighs and knees together
Use a free hand for support and push hips forward slightly.
What is the position of the front shin in the Kneeling Hip Flexor Stretch?
Vertical
Keep torso upright and place hands on the front knee for balance.
