Summer Stretchin'

By: Samantha Ilas CAT(C) 

It’s Summer Time - Are you going on a road trip or vacation? 

These things have something in common - the mode of transportation you choose to your destination requires sitting and may involve sitting for long periods of time.

Try these stretches to help decrease any aches or pains felt from sitting.  

Stretching Tips:

• Slowly work into the stretch, you should feel discomfort and NOT pain (STOP, if pain is felt)
• Hold each stretch for 30 seconds and repeat on other side
• 3 repetitions (can be done throughout the day) x 1 set  

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Standing Glute Figure 4 Stretch

Instructions:

• Find an elevated stable surface where you can rest your leg comfortably
• Place the outer edge of your Left shin on the surface, creating a “4” shape
• Lean forward until stretch is felt in Left glute (elevated leg)

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Standing Hamstring Stretch 

Instructions:

• Stand up straight in front of a stool
• Place your Left heel on the stool while keeping leg straight and pull your toes towards shin
• Keeping your torso upright, lean your body slowly forward over your Left leg while keeping your knee straight, until you feel a stretch behind your Left thigh  

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Standing Calf Stretch 

​Instructions:

• Stand in front of a wall and place both hands straight in front of you on the wall (at shoulder level)
• Place Right leg forward close to the wall and Left leg behind
• Keep heels on ground, slightly bend Right knee and keep Left knee straight (Left calf is being stretched)
• Keep torso upright and push hips forward until stretch felt in Left calf

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Kneeling Hip Flexor Stretch

Instructions:

• Kneel on Left knee with Left foot flat on floor
• Place Right foot in front of body to create 90 angle (you can place your right hand on your right knee for support)
• Tuck pelvis in and keep your back straight
• Slowly lean forward until you feel gentle stretch in front of Left thigh

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Have chronic pain or need a customized stretching plan for your tight spots? Book your appointment with one of our athletic therapists at insahyu.juvonno.com/plogin.php or call us at 204-885-9292.

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