BASIC STRETCHING
Robert H. Sheinberg, DPM

Below are 3 great basic stretches to perform. Each stretch should be held in place for 30 seconds with NO ROCKING OR BOUNCING. 5 repetitions on each side should be performed, with a few seconds of rest between each repetition. 3 sessions of stretching per day should be performed- in the morning, before bed and sometime during the day. Also, it is imperative that you stretch before AND after any physical exercise.
A warm-up is recommended so that the circulation to the muscles and tendons are increased; by doing so, a better stretch can be performed. If the weather is cool, it is a good idea to wear a warm-up suit while warming up and stretching. A warm up can be as simple as the shower you take in the morning before you stretch, a 5-minute walk or even sitting or standing in place and rotating each arm twenty five times to increase heart rate.

The benefits of stretching are lifelong- better tissue flexibility can cut down the risk of muscle strains/pulls, partial or complete ruptures of tendons, increased muscular endurance during exercise/sport, better muscle balance which can decrease the risk of sprains to joints. Also, you can often cut down on post-exercise soreness by stretching.
Please visit our full page spread on stretching for the lower body.

	The hip stretch should be performed with the shoulders flat on the ground- you will feel a gentle pull on the outside edge of the hip; if your entire body starts to twist and your shoulder or pelvis on the side that you are stretching comes off of the ground, you are stretching too far.
Iliotibial Band/External Hip Rotator Stretch
	The goal with the hamstring stretch is not to be able to touch the toes, foot, or ankle, but to be able to feel a gentle stretch in the back of the leg while keeping the knee straight- if you do this stretch with your foot against a wall, it will help to stretch your calf muscle also
Hamstring/Calf Stretch
	The back heel MUST be pointing straight toward the wall and flat on the ground. The back knee is locked straight and the front knee and elbows bend as you lean toward the wall. You will feel a gentle stretch in the back of your lower leg.
Gastrosoleal(Calf Muscle Stretch)

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