Posterior Chain Stretching
Posterior chain stretching on mats: hamstrings, glutes, back and calves.
How to play
- Seated with legs straight, lean the trunk toward the feet without bouncing.
- Lying down, bring one knee to the chest.
- Lying down, lift one straight leg holding behind the thigh.
- Standing against the wall, stretch the calf.
Rules
- Hold each stretch 20 seconds, without pain.
- Slow breathing.
Variations
Easier
Less range and 15 seconds.
Standard
Four stretches of 20 seconds.
Harder
Partner stretches with gentle help.
Adaptations
- Lower-back problems: avoid the seated forward bend.
- Limited mobility: chair versions.
Learning goals
- Improve flexibility.
- Aid muscle recovery.
PatioLab has "Posterior Chain Stretching" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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