STRETCH FINDER

CHAPTER 2 FEET AND CALVES

Beginner seated toe extensor stretch	12
Advanced standing toe extensor stretch	14
Beginner seated toe flexor stretch	16
Advanced standing toe flexor stretch	18
Beginner plantar flexor stretch	20
Advanced plantar flexor stretch	22
Beginner seated toe extensor and foot evertor stretch	24
Beginner seated toe flexor and foot evertor stretch	26
Advanced plantar flexor and foot evertor stretch	28
Beginner seated toe extensor and foot invertor stretch	30
Beginner seated toe flexor and foot invertor stretch	32
Advanced plantar flexor and foot invertor stretch	34

CHAPTER 3 KNEES AND THIGHS

Beginner seated knee flexor stretch	40
Intermediate standing knee flexor stretch	42
Advanced seated knee flexor stretch	44
Seated knee, ankle, shoulder, and back stretch	45
Expert raised-leg knee flexor stretch	46
Raised-leg knee, ankle, shoulder, and back stretch	47
Recumbent knee flexor stretch	48
Recumbent knee, ankle, shoulder, and back stretch	49
Beginner seated knee extensor stretch	50
Intermediate lying knee extensor stretch	52
Advanced kneeling knee extensor stretch	54
Advanced supported standing knee extensor stretch	56

CHAPTER 4 HIPS

Hip and back extensor stretch	62
Beginner seated hip external rotator stretch	64
Intermediate seated hip external rotator and extensor stretch	66
Intermediate seated hip extensor and external rotator stretch	67
Intermediate seated hip external rotator, extensor, knee flexor, and plantar flexor stretch	67
Advanced standing hip external rotator stretch	68
Recumbent hip external rotator and extensor stretch	70
Hip external rotator and back extensor stretch	72
Beginner standing bent-knee hip adductor stretch	74
Advanced seated hip adductor stretch	76
Seated hip adductor and extensor stretch	78
Seated hip adductor and extensor stretch with toe pull	80

CHAPTER 5 LOWER TRUNK

Beginner standing hip flexor stretch	84
Intermediate hip flexor stretch	86
Advanced hip flexor stretch	88
Supine lower-trunk flexor stretch	90
Prone lower-trunk flexor stretch	92
Standing lower-trunk flexor stretch	94
Seated lower-trunk extensor stretch	96
Seated lower-trunk extensor lateral flexor stretch	97
Reclining lower-trunk extensor stretch	98
Beginner lower-trunk lateral flexor stretch	100
Intermediate lower-trunk lateral flexor stretch	102
Advanced standing lower-trunk lateral flexor stretch	104

CHAPTER 6 ARMS, WRISTS, AND HANDS

Triceps brachii stretch	110
Elbow flexor stretch	112
Elbow and wrist flexor stretch	114
Anconeus stretch	116
Forearm pronator stretch with dumbbell	118
Forearm supinator stretch with dumbbell	120
Beginner wrist extensor stretch	122
Intermediate wrist extensor stretch	124
Wrist radial deviator and extensor stretch	125
Wrist ulnar deviator and extensor stretch	125
Beginner wrist flexor stretch	126
Intermediate wrist flexor stretch	128
Wrist radial deviator and flexor stretch	129
Wrist ulnar deviator and flexor stretch	129
Wrist radial deviator stretch with dumbbell	130
Wrist ulnar deviator stretch with dumbbell	132
Finger flexor stretch	134
Wall-assisted finger flexor stretch	136
Finger extensor stretch	138

CHAPTER 7 SHOULDERS, BACK, AND CHEST

Beginner shoulder flexor stretch	146
Intermediate shoulder flexor stretch	148
Advanced shoulder flexor stretch	150
Shoulder flexor and depressor stretch	151
Assisted shoulder and elbow flexor stretch	152
Seated shoulder flexor, depressor, and retractor stretch	154
Beginner shoulder extensor, adductor, and retractor stretch	156
Intermediate shoulder extensor, adductor, and retractor stretch	158
Shoulder adductor, protractor, and elevator stretch	160
Overhead shoulder adductor, protractor, and elevator stretch	161
Shoulder adductor and extensor stretch	162
Overhead shoulder adductor and extensor stretch	163
Assisted shoulder abductor stretch	164
Shoulder adductor stretch	166
Shoulder internal rotator stretch	168
Shoulder external rotator stretch	170

CHAPTER 8 NECK

Neck extensor stretch	176
Neck extensor and rotation stretch	178
Neck flexor stretch	180
Neck flexor and rotation stretch	182

CHAPTER 9 DYNAMIC STRETCHES

Dynamic hip external and internal rotator stretch	188
Dynamic hip adductor and abductor stretch	190
Dynamic hip flexor and extensor stretch	192
Dynamic standing knee flexor stretch	194
Dynamic plantar flexor stretch	196
Dynamic trunk lateral flexion stretch	198
Dynamic trunk rotator stretch	200
Dynamic shoulder flexion and extension stretch	202
Dynamic shoulder girdle abduction and adduction stretch	204
Dynamic shoulder circumductor stretch	206