Experts in Motion: Wall stretches

Tiffany Patterson, lead performance specialist, Parkview Sports Medicine, takes us through a series of wall stretches for enhanced flexibility and improved recovery.

Watch the video: Experts in Motion: Wall stretches
 

 Calf stretch

1. Come up to the wall, put your toe against it.
2. Straighten your leg and put your hands out in front of you about shoulder height.
3. Press your leg forward.
4. Hold for 20-30 seconds.
5. Repeat on the other leg.
   

Chest and back stretch

1. Put your hand out, straight from your shoulder.
2. Stay tall and try to turn your back to the wall.
3. Once you get to a good position with a comfortable tension, hold for 20 to 30 seconds.
4. Repeat on the other side.
   

Back and shoulder stretch

1. Put your hands on the wall. Bend your knees slightly.
2. Hinge at your hips and push back.
3. Stretch your arms up as far as you can and hold for 20-30 seconds.
   

Quad stretch 

1. Get into a kneeling position facing away from the wall.
2. Scoot back to the wall. Place your knees as close as possible to the wall, toes up.
3. Stay on all fours or bring your torso up.
4. Hold for 20-30 seconds.
5. Repeat on the other side.
   

Hip and glute stretch 

1. Lay on the ground. Put one foot on the floor and bring the other over the opposite knee.
2. Stretch forward until you feel the stretch in your hips and glute and hold for 20-30 seconds.
3. Repeat on the other side.

 

These stretches are great as part of your warmup or cooldown and will help prevent injuries and increase flexibility. Make sure you don't stretch to the point of pressure, but not pain.

To learn more about Parkview Sports Medicine services, visit us here.