These exercises have three positions each:START Position: Begin each exercise holding the strap with a moderate amount of tension.Muscle CONTRACT Position: Allow enough elasticity in the strap to provide resistance

during muscle contraction. The muscle should be at resting length or slightly elongated. Contract the muscle through the range of motion or for static

stretching hold the contracted muscle for 3-5 seconds.STRETCH Position: Pull strap to provide enough resistance to stretch the

muscle. Hold the stretch for approximately 10 seconds then repeat.

Breathe in while you contract a muscle, and exhale when you relax or stretch a muscle.

Quadriceps (rectus femoris)

START: Begin lying on your stomach with one foot in the strap and knee bent. Hold the other end of the strap near shoulder with arm bent.

CONTRACT: Hold the strap position at shoulder while pushing your foot out against the strap and extending your knee.

STRETCH: Pull the strap forward over your shoulder bending your knee and stretching your thigh.

Thigh stretch (quadriceps group)

START: Lie on the floor on the side to be stretched. Place the foot of that leg in a loop at one end of the strap and hold the other end near your waist. Bend your other leg down towards floor with foot flat on floor and in front. Lift looped leg 6 to 12 inches off the floor and slightly forward stretch-ing the inner thigh.

CONTRACT: Keep your looped leg straight and press downward towards the floor against the strap.

STRETCH: Pull the held end of the loop towards your head while lifting the straight leg to stretch the outside of the leg.

CONTRACT: Keep your hands and knees in the same position while pushing your foot down against the band.

Deep calf stretch (soleus)

START: Sit with knees slightly bent; keep back straight. Wrap the strap around the middle of one foot with arms bent and relaxed at your side.

STRETCH: Pull the strap towards you, bending your foot upwards and stretching the lower part of the calf.

START: Begin seated on the floor with your knees extended. Wrap the strap around the middle of one foot with arms bent and relaxed at your side.

Calf stretch (gastrocnemius)

CONTRACT: Keeping your arms in the same po-sition, point toes and push your foot down against the strap.

STRETCH: Keeping your foot pressed against the strap, pull the strap towards you using it to stretch your calf muscle.

INSTRUCTIONSelastic loops add dynamic stretching to your work-out

pockets provide an easy way to ease into a stretch and track your range-of-motion

sartorius

piriformis

vastus intermedius (the deep middle muscle of the quadiceps group) is underneath the rectus femoris muscle

rectus femoris (quadiceps group)

vastus lateralis(quadiceps group)

vastus medialis (quadiceps group)

gastrocnemiustibialis anterior

soleus

ANTERIOR VIEWof the major muscles of the leg

Front of left leg

H a m s t r i n g s

S T A R T : L i e o n y o u r b a c k w i t h o n e k n e e

b e n t a n d f o o t o n t h e f l o o r . P l a c e t h e o t h e r

f o o t i n a l o o p a n d e x t e n d l e g i n t h e a i r .

H o l d t h e o t h e r e n d o f t h e s t r a p w i t h

b o t h h a n d s a t y o u r c h e s t .

C O N T R A C T : K e e p i n g y o u r k n e e

s t r a i g h t , p u s h l e g d o w n a n d o u t a g a i n s t

t h e s t r a p .

S T R E T C H : P u l l s t r a p a n d l e g

t o w a r d s y o u r h e a d s t r e t c h i n g t h e

h a m s t r i n g .

H i p f l e x i o n

S T A R T : L i e o n t h e o p p o s i t e s i d e y o u w a n t t o s t r e t c h w i t h

y o u r k n e e s b e n t a n d t h e f o o t o f t h e u p p e r l e g i n t h e e n d

l o o p o f t h e s t r a p . B r i n g t h e o t h e r e n d o f t h e s t r a p o v e r y o u r

s h o u l d e r a n d h o l d i t i n f r o n t .

C O N T R A C T : K e e p k n e e b e n t a n d p u l l i t f o r w a r d a g a i n s t

t h e s t r a p . K e e p s t r a p h e l d i n f r o n t i n s a m e p o s i t i o n u s i n g

t h e e l a s t i c i t y t o m o v e y o u r k n e e f o r w a r d .

S T R E T C H : N o w p u l l s t r a p a w a y f r o m t h e b o d y o v e r y o u r

s h o u l d e r s t r e t c h i n g y o u r h i p b a c k w a r d .

H i p r o t a t i o n / p i r i f o r m i s

S T A R T : L i e o n y o u r b a c k w i t h o n e k n e e b e n t a n d t h e o p -

p o s i t e f o o t r e s t i n g o n t h e t h i g h . W r a p t h e s t r a p a r o u n d t h e

b e n t k n e e a n d h o l d b o t h e n d s i n t h e o p p o s i t e h a n d .

C O N T R A C T : W h i l e k e e p i n g y o u r h a n d s i n p l a c e , p u s h

y o u r k n e e a w a y f r o m y o u r u p p e r b o d y . K e e p f o o t o n o p p o s i t e

t h i g h .

S T R E T C H : P u l l s t r a p t o w a r d s t h e s h o u l d e r , h o l d i n g t h e

s t r a p , s t r e t c h i n g y o u r h i p .

L o w e r b a c k a n d g l u t e a l s t r e t c h

S T A R T : L i e o n y o u r b a c k w i t h o n e k n e e b e n t a t 9 0 d e -

g r e e s . W r a p t h e s t r a p a r o u n d t h a t k n e e a n d h o l d s t r a p w i t h

a r m s c o m f o r t a b l y a t y o u r s i d e s .

C O N T R A C T : K e e p i n g h a n d s i n p l a c e , p u s h d o w n a n d

o u t w i t h y o u r k n e e e x t e n d i n g y o u r h i p a g a i n s t t h e s t r a p .

S T R E T C H : P u l l s t r a p a n d k n e e t o w a r d s y o u r h e a d

s t r e t c h i n g o u t t h e l o w e r b a c k a n d h i p .

H i p e x t e r n a l r o t a t i o n

S T A R T : L i e o n t h e f l o o r w i t h o n e k n e e b e n t a n d t h a t f o o t

i n a s t r a p l o o p . H o l d t h e o t h e r e n d w i t h t h e o p p o s i t e h a n d

n e a r k n e e .

C O N T R A C T : W h i l e k e e p i n g y o u r h a n d i n p l a c e , r o t a t e

y o u r l e g o u t w a r d . K e e p y o u r t h i g h u p r i g h t a n d y o u r l o w e r l e g

p a r a l l e l t o t h e f l o o r .

S T R E T C H : P u l l t h e

s t r a p u p t o w a r d s t h e

s h o u l d e r h o l d i n g t h e

s t r a p , g e n t l y s t r e t c h -

i n g y o u r h i p .

T o e s t r e t c h

C O N T R A C T : P u s h d o w n -

w a r d w i t h y o u r t o e a g a i n s t t h e

s t r a p k e e p i n g y o u r h a n d s i n

t h e s a m e p l a c e .

S T R E T C H : P u l l b o t h e n d s

o f t h e s t r a p t o w a r d s y o u

s t r e t c h i n g y o u r t o e a n d t h e

b o t t o m o f y o u r f o o t .

S T A R T : S i t o n t h e f l o o r w i t h

a s t r a i g h t b a c k a n d y o u r l e g

e x t e n d e d . P l a c e y o u r b i g t o e

i n a l o o p a t t h e c e n t e r o f t h e

s t r a p h o l d i n g t h e s t r a p e n d s i n

b o t h h a n d s .

S h o u l d e r / t r a p e z o i d e x t e r n a l r o t a t i o n

C O N T R A C T : S h r u g s h o u l -

d e r u p w a r d a n d h o l d f o r a f e w

s e c o n d s . K e e p y o u r e l b o w

a n d t r u n k s t r a i g h t .

S T R E T C H : E x h a l e a s

y o u s l o w l y r e l a x s h o u l -

d e r b a c k d o w n a n d g e n t l y

p u l l y o u r h e a d a w a y f r o m

s h o u l d e r .

S T A R T : K e e p i n g y o u r

a r m s t r a i g h t , h o l d o n e e n d

o f s t r a p a n d p u t t h e m i d d l e

o f t h e s t r a p u n d e r o n e f o o t .

W i t h y o u r o t h e r a r m p l a c e d

a t t h e b a c k o f y o u r h e a d ,

t u r n y o u r h e a d u p a n d t o -

w a r d t h e s i d e h o l d i n g t h e

s t r a p .

S h o u l d e r e x t e r n a l r o t a t i o n

C O N T R A C T : P u l l s t r a p u p w a r d r o t a t i n g y o u r a r m f o r w a r d

w h i l e k e e p i n g s h o u l d e r a b d u c t e d a n d e l b o w b e n t a t 9 0 d e g r e e s .

S T R E T C H : E x h a l e a s y o u r e l e a s e t h e t e n s i o n i n t h e s t r a p

p u l l i n g y o u r s h o u l d e r i n t o e x t e r n a l r o t a t i o n , s t r e t c h i n g t h e

f r o n t o f y o u r s h o u l d e r .

S T A R T : T h i s e x e r c i s e s h o u l d b e d o n e w h i l e l y i n g o n a b e d

o r t a b l e . B e g i n b y s e c u r i n g o n e e n d o f t h e s t r a p u n d e r b e d

o r t a b l e s o t h a t i t c a n b e h e l d a b o v e y o u r h e a d . L i e o n y o u r

b a c k w i t h s h o u l d e r a b d u c t e d a n d e l b o w b e n t a t 9 0 d e g r e e s ;

g r a s p s t r a p . U s e a r o l l e d t o w e l u n d e r y o u r a r m f o r s u p p o r t .

S h o u l d e r / t r i c e p s i n t e r n a l r o t a t i o n

S T R E T C H : E x h a l e a s

y o u p u l l u p w a r d s w i t h t h e

a r m t h a t s a b o v e y o u r h e a d ;

t h i s w i l l p u l l t h e e l b o w b e -

h i n d y o u r b a c k u p w a r d

g e n t l y s t r e t c h i n g t h a t s i d e s

s h o u l d e r a n d t r i c e p s .

S T A R T : H o l d o n e e n d o f

t h e s t r a p a b o v e y o u r h e a d

a n d t h e o t h e r e n d b e h i n d

y o u r b a c k .

C O N T R A C T : K e e p y o u r

u p p e r a r m i n t h e s a m e p o s i -

t i o n w h i l e p u l l i n g d o w n w i t h

t h e o t h e r a r m e x t e n d i n g t h e

e l b o w .