| Photo | Exercise | Sets | Reps | Comments |
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Active Hip Stretch
| 1 | 10 | Make sure you are actively using your muscles to stretch and that you use the strap to create extra gentle tension. Never pull hard or perform these stretches with bouncing motions. For this stretch use your muscles to your leg across your body keeping your body on the floor. Use the strap to add just a little more tension. |
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Active Groin Stretch
| 1 | 10 | As before, open your leg using your hip muscles, then add a little extra tension with the band. |
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Active Calf Stretch
| 1 | 10 | Flex you toes up and then pull them in using your lower leg muscles. Pull gently with the strap to add some extra tension. You should feel this in your calf muscle. |
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Active Hamstring Stretch
| 1 | 10 | Again lift your leg without the strap and pull it as close to your body as you can with your knee straight. Use the strap to add more gentle tension. |
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Active Quad Stretch
| 1 | 10 | From your stomach lift your leg toward your ear. If you can grab your own foot you won't need the strap. Pull gently for added tension. |
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Active Tripceps Stretch
| 1 | 10 | If you can clasp your hands behind your back you don't need the strap. Push downward with the upper arm and pull gently downward with your lower hand. |
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Reach and Raise
| 1 | 10 | Try to get a deep stretch. Remember to lift your arms upward from the shoulders as you lean into the stretch. If you don't have a stability ball you can do this on a sofa, chair, or even in a doorway or against a wall. Remember to rotate the hands so the thumbs are up. |
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Foam Roller Series
| 1 | 1 | Finish off with the foam roller series to increase blood flow to your muscles and speed up recovery time. This also helps achieve more pliable muscle tissue that is less injury prone. |
