Warning: Always consult a licensed physician or qualified health professional before attempting any exercise or fitness program. If you have any reason to be concerned about your health, consult with your physician before trying any of the suggestions made on this web site.
| Butterfly:Benefits: Hip Adductors (Your Groin!)Sit upright with bottoms of feet together. While sitting up straight, lift gently on feet and push both knees as far as possible toward floor. |  |
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———————————————————-Forward Reach:Benefits: Low Back, Middle Back, Gluteal Muscles, IT Bands
Sit cross-legged on the floor. Reach as far forward in front of you as possible. Hold stretch and exhale. |
| ———————————————————-Spread Eagle Forward Reach:Benefits: Hamstrings, Gluteal Muscles, Lower, Middle and Upper Back
Sit with both legs extended in a spread-eagle position. Keep feet flexed back toward you. Reach straight forward as far as possible. Hold stretch and exhale. |
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———————————————————-Spread Eagle Low Reach:Benefits: Hamstrings, Gluteal Muscles, Lower, Middle, Upper Back
Sitting in spread-eagle position with legs straight and feet flexed toward you, reach as far forward as possible across one leg at a time. Reach to toes and attempt to bring forehead to each knee. Hold stretch and exhale. |
| ———————————————————-Spread Eagle High Reach:Benefits: Hamstrings, Gluteal Muscles, Waist, Shoulders, Upper Back, Arms, Trunk Muscles (Serratus Anterior – technical talk for hair-splitting trainers.)
Sitting in spread-eagle position with legs straight and feet flexed, drop left shoulder to left knee while reaching right arm over the top to left foot. Lay your left arm on floor inside of left leg. Hold stretch and exhale. Repeat to opposite side. Hamstring Stretch | Hip Stretch | Stretching Routine | Portland Oregon Stretching Class |
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