SUSSEXREF.COM The home for referee's in Sussex

Maggie's Stretch Guide

Hamstring Stretch	Quadraceps (front of thigh)
Standing Gluteus Stretch	Standing Inner Thigh Stretch (adductors)
Standing Calf and Soleus Stretch	Soleus stretch
Deltoid (Back of shoulder)	Triceps (Back of arm)

Hamstring Stretch (Back of thigh)

Hamstring stretch (Back of thigh): -

What to do:

Stand with good posture
Extend the right leg in front of you keeping the leg straight. Bend the knee of the back left leg and flex forwards from the hips.
Make sure you contract your abdominals as you extend forward.
Lift up out of your hips and check they are level imagine you are balancing two glasses of water on your lower back. To extend the stretch into your calf lift the toe of your extended front leg.
To intensify the stretch rest your front leg on a step chair or bench
Hold this stretch for 15 to 30 seconds repeat on the other side
Breathe comfortably throughout the stretch.

Quadraceps (front of thigh)

Quadraceps (Front of thigh):-
What to do:
Stand with good posture contracting your abdominals
Bring your right knee up to hip height and take hold of your foot by the shoe laces
Keep the knee of your standing left leg soft, keep your knees together and press your hips forward and extend up through your spine
If you have limited flexibility rest the foot of your stretching leg on a chair and press your hips forward
Hold this stretch for 15 – 30 seconds
Breathe comfortably through the stretch

Standing Gluteus Stretch

Standing Gluteus stretch :- (Bottom and outer thigh)

What to do:

Stand with good posture contracting your abdominals
Place your right ankle onto your left knee, bend the knee of your standing left leg and push your bottom back
Keep your back flat (Imagine you have a cup of water on each shoulder)
Hold this stretch for 15 - 30 seconds repeat on the other side
Breathe comfortably through the stretch.

Standing Inner Thigh Stretch (Adductors)

Standing inner thigh stretch (Adductors)

What to do:

Stand with good posture take your lags wide slightly more than hip width
Contract your abdominals
Bend your right knee and your knee is pointing out to the side
Turn your right foot so your knee is in line with your toes.
Keep the left leg extended pointing the foot forwards keeping the knee in line with the toes
Push over towards your bent right leg. The stretch is felt in the inner thigh of your left leg
Hold this stretch for 15 – 30 seconds repeat on the other side
Breathe comfortably through the stretch.

Back to top

Standing Calf and Soleus Stretch

Standing Calf and Soleus stretch

What to do:

Stand with good posture contract your abdominals Start with your feet shoulder width apart
Take a large step backwards make sure both feet are facing forwards
Make sure the front knee is over the ankle and knee is in line with the toes
Press the back heel down to the floor keeping the body in a straight line from the top of your head to your back foot. Contract your bottom to increase the stretch and for extra support push against a wall with your hands
For a deeper stretch place the ball of your foot on a step and drop your heel towards the ground Do this one foot at a time
Hold this stretch for 15 – 30 Seconds. Repeat on the other side
Breath comfortably through the stretch
Back to top

Soleus Stretch

This stretch can be combined with the calf stretch.
From the calf stretch position bring your back foot forward so it is slightly behind the front foot
Sit back over the back heel keeping the body upright with abdominals contracted keeping the front leg straight. The stretch is felt in the lower part of the calf in the back leg

Deltoid (Back of shoulder)

Deltoid (Back of shoulder)

What to do:

Stand with good posture contract your abdominals and keep knees soft
Extend one arm out in front and cross it in front of the mid line of the body
Keep both shoulders facing forward
Support the stretching arm just above the elbow on the fleshy part of the forearm with the other forearm
Hold this stretch for 15 – 30 seconds repeat on the other side
Breath comfortably through the stretch
Back to top

Triceps (Back of arm)

Triceps (Back of arm)

What to do:-

Stand with good posture contract abdominals and keep knees soft
Lift one arm above the head and drop the palm of the hand behind the head between the shoulder blades.
Allow the other arm to support the stretching arm by pressing gently from the front just above the elbow.
Repeat on the other arm
Hold each stretch for 15 – 30 seconds
Breath comfortably through the stretch.
Back to top