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. 2015 Apr 23;32(3):225–233. doi: 10.5604/20831862.1150305

TABLE 2.

Dynamic stretching exercises used in the study.

Light High Knee Stand with feet hip width apart. Drive knee up towards chest and quickly place the foot back on the ground. Drive other knee up in a moderate jog.
Side to Side Kick Face a wall with your hands on the wall. Swing your right leg out to the side and back in front and across your body. Increase your range with each leg swing.
Light Skip Drive your right leg into the air and push the ground with the left foot so that both feet are off the ground. Upon landing, repeat it with opposite leg/foot. Swing arms back and forth during the motion.
Lateral Shuffle Move laterally facing sideways. Step with your lead foot and then bring your trail foot up toward your lead foot. Do not rotate the body.
Standing Rhythm Hamstring Kick Stand sideways onto the wall. Keep your left hand on the wall for balance. Swing your right leg forward and backward. Repeat it with opposite leg.
Walking Lunge Take a big step forward. Lower your hips and bend your knee until your lead thigh is parallel to the ground. Keep your shin straight vertically. Trail leg is as straight as possible. Step forward again and repeat it with the other leg. Keep your upper body upright.
Walking Lateral Lunge Take a big side step. Bend the knee of your lead leg and lower your hip, resulting in a 90° knee joint angle. Trail leg is as straight as possible. Repeat it three or four times successively, and then perform it similarly in the other direction.
Walking Hamstring Kick Kick leg up then out straight in front of you as high as possible. Try to touch the toe with the contralateral hand. Then, perform it with the other leg.
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