LEG STRETCHES

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SPREADSHEET
OF STRETCHING
G S T E A M
PANTURRILHAS
2 SÉRIES DE 20 SEGUNDOS
FORMA DE EXECUÇÃO:
STANDING, TORSO ERRANT, ABDOMEN CONTRACTED, FACING THE WALL
BAR, AT A DISTANCE OF ONE STEP.
FEET HIP-WIDTH, TAKE ONE FOOT FORWARD, SUPPORTING YOUR HANDS
ON THE WALL BAR AND KEEPING THE HEEL OF THE BACK LEG ON THE
GROUND UNTIL YOU FEEL THE STRETCH IN THE UPPER BACK OF THE LEG
AND HOLD THE POSITION FOR THE INDICATED TIME.
 I L I O P S O A S 
 A J O E L H A D O 
PROCEDURE:
Stand one step forward from the
wall bars, kneel on a mat, keeping
your torso straight and abdomen
contracted.
Bring one leg forward until it's very
close to the wall bars, maintaining
a knee bend of approximately 90°.
Place your hands on one of the
bars, keeping your torso straight
and applying slight downward
pressure to your hips until you feel
the iliopsoas muscle stretch in the
leg that is on the ground.
Hold the position for the indicated
time.
3 SÉRIES DE 20 SEGUNDOS
BILATERAL COM PERNAS AFASTADAS
3 SÉRIES DE 20 SEGUNDOS
PROCEDURE:
SITTING WITH LEGS SPREAD AT LEAST 45° FROM THE MEDIAN AXIS. FLEX
YOUR HIP BETWEEN YOUR THIGHS UNTIL YOU FEEL THE STRETCH IN THE
BACK AND MEDIAL PART OF YOUR THIGHS. KEEP YOUR SPINE ERECT,
PRESERVING ITS PHYSIOLOGICAL CURVATURES.
PROCEDURE:
STANDING FACING THE WALL BARS, ONE STEP AWAY FROM THE BARS, KEEP YOUR
TORSO ERECT and MAINTAIN THE PHYSIOLOGICAL CURVATURES OF YOUR SPINE
AND YOUR CHIN IN. BEND YOUR KNEE ABOUT 45° AND SUPPORT THE SIDE OF YOUR
LEG ON ONE OF THE BARS, KEEPING YOUR HIP IN EXTERNAL ROTATION.
TO INCREASE THE TENSION OF THE STRETCH, SLIGHTLY BEND THE KNEE OF THE
SUPPORTING LEG.
GLÚTEOS NO ESPALDAR
2 SÉRIES DE 20 SEGUNDOS
ISQUIOS DE PÉ
NO ESPALDAR
PROCEDURE:
ONE STEP AWAY FROM THE
WALL BARS, KEEP YOUR TORSO
UPRIGHT, MAINTAINING THE
CURVES OF YOUR SPINE AND
PELVIS IN NEUTRAL POSITION,
KEEPING YOUR FEET AND HIPS
POINTING FORWARD. SUPPORT
YOUR HEEL ON ONE OF THE
WALL BARS, FORMING AN
ANGLE BETWEEN 90° AND 120°
OF HIP FLEXION UNTIL THE BACK
OF YOUR THIGH IS STRETCHED.
A ROPE ATTACHED TO THE WALL
BARS CAN BE USED TO ASSIST
WITH BALANCE.
3 SÉRIES DE 20 SEGUNDOS
	SPREADSHEET
	OF STRETCHING
	PANTURRILHAS
	2 SÉRIES DE 20 SEGUNDOS
	FORMA DE EXECUÇÃO:
	I L I O P S O A S A J O E L H A D O
	3 SÉRIES DE 20 SEGUNDOS
	PROCEDURE:
	BILATERAL COM PERNAS AFASTADAS
	3 SÉRIES DE 20 SEGUNDOS
	GLÚTEOS NO ESPALDAR
	2 SÉRIES DE 20 SEGUNDOS
	TO INCREASE THE TENSION OF THE STRETCH, SLIGHTLY BEND THE KNEE OF THE SUPPORTING LEG.
	ISQUIOS DE PÉ NO ESPALDAR
	3 SÉRIES DE 20 SEGUNDOS