Static Warm-Up Stretches:

Knee to chest

Knee to chest stretch
  1. Lie on your back with your legs straight, bend the right leg and pull it towards your chest with your hands grasping the backside of the thigh and hold for 10-30 seconds.
  2. Repeat on the left leg.

Modified hurdler's stretch

Modified hurdler's stretch

Caution: This stretch is not recommended for people who have knee problems such as arthritis or a cartilage tear.

  1. Sit with the right leg stretched in front of you and bend the left leg so the sole of your foot is touching or as close to touching the inside of the right knee or thigh as is comfortable.
  2. Place your hands on your right knee and slowly bend forward from your waist (try not to round your back) running your hands down your leg as your stretch.
  3. Keep your head and neck in line with your spine.
  4. You should not be looking up.
  5. Hold for 10-30 seconds.
  6. Repeat on the left leg.

Spinal Twist

Spinal twist stretch
  1. Sit with both legs straight in front of you.
  2. Bend the right leg and cross it over your left knee (your right foot should be flat on the floor next to your left calf).
  3. Stretch by placing your left elbow on the outside of your right knee (the bent leg) and slowly turn your trunk towards the back placing your right hand behind you and looking over your right shoulder (or as far back as is comfortable).
  4. Hold for 10-30 seconds.
  5. Repeat on the left side.

Doorframe Hamstring Strech (Protects the back, neck and knees)

Doorframe hamstring stretch
  1. Lay flat on the ground near the outside corner of a doorframe or a wall. Keep your eyes focused on the ceiling.
  2. Raise one leg so the heel rests against the doorframe or wall. As flexibility improves, move the hips (and, therefore, your body) closer to the doorframe or wall so the leg being stretched comes closer to forming a right angle with the body. Keeping the legs straight will intensify the stretch.