Posterior Muscle Chain Stretching
Static stretches for the posterior chain (calves, hamstrings, glutes and back) to recover after exercise.
How to play
- Calves: hands on the wall, one leg back with the heel on the floor.
- Hamstrings: seated, one leg straight, lean forward with a straight back.
- Glutes: lying down, cross one ankle over the opposite knee and pull in.
- Back: child's pose with arms stretched forward.
Rules
- No bouncing.
- Gentle tension, never pain.
- Slow breathing.
Variations
Easier
15 seconds per stretch.
Standard
20 seconds.
Harder
30 seconds, two reps.
Adaptations
- Injuries: alternative stretch.
- Limited mobility: chair versions.
Learning goals
- Improve flexibility.
- Support recovery.
PatioLab has "Posterior Muscle Chain Stretching" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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