Stretch and Flex Exercise #13

14000 Fruitvale Avenue, Saratoga, CA 95070 • Phone (408) 867-2200

Physical Education

(408) 741-2017

Physical Education Building

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Stretch & Flex
- Lesson 1
  - #1 Overhead Stretch
  - #2 Neck/Forward
  - #3 Neck/Half Circles
  - #4 Shoulder Hugs
  - #5 Half Straddle Forward
- Lesson 2
  - #6 Pat the Back
  - #7 Back Tension Release
  - #8 Inner Thigh Hands
- Lesson 3
  - #9 Neck/Ear to Shoulder
  - #10 Sit Side Reach
  - #11 Pelvic Tilt
- Lesson 4
  - #12 Bent Knee Forward
  - #13 Side Thigh Stretch
  - #14 Bridging
- Lesson 5
  - #15 Shoulder Circles
  - #16 Sitting Arm Extension
  - #17 Straddle Side
- Lesson 6
  - #18 Elbow High
  - #19 Single Leg Lift
  - #20 Ankle to Nose
- Lesson 7
  - #21 Armhook
  - #22 Sit Spinal Twist
  - #23 Back Extension
- Lesson 8
  - #24 Double Wrist Lift
  - #25 Half Straddle Reach
  - #26 Back Straight Leg Extend
- Lesson 9
  - #27 Halo Circles
  - #28 Inner Thigh
  - #29 Back Curl to Knee Circles
- Lesson 10
  - #30 Armhook Extend
  - #31 Bent Knee Straddle
  - #32 Pat the Back Assist
- Lesson 11
  - #33 Diagonal Reach
  - #34 Sitting Bent Knee Forward
  - #35 Chest Lift
- Lesson 12
  - #36 Scarecrow
  - #37 Straddle Toes
  - #38 Front Lying Single Leg Lifts
- Lesson 13
  - #39 Back Arm Lifts
  - #40 Advanced Leg Stretch
  - #41 Front Thigh Press up
- Lesson 14
  - #42 Neck/Side to Side
  - #43 Diagonal Slide
  - #44 Bridging March
- Lesson 15
  - #45 Touch Hands
  - #46 Hip Lift
  - #47 Spinal Twist
- Lesson 16
  - #48 Sit Cross Forward
  - #49 Side Thigh Chest
  - #50 Hands Knees Press
- Lesson 17
  - #51 C Stretch
  - #52 Lower Leg Lift
  - #53 Ankle Point and Flex
- Lesson 18
  - #54 Wrist Stretch
  - #55 Lower Leg Circles
  - #56 Back Lying Leg Stretch
- Lesson 19
  - #57 Armhook Combo
  - #58 Forward Straddle with Hand Walk
  - #59 Hands and Knees Sit Reach
- Lesson 20
  - #60 Peekaboo
  - #61 Shoulder Blade Squeeze
  - #62 Hands and Knees Sit Back
- Lesson 21
  - #63 Forward Stretch
  - #64 Side Lying Leg Extension
  - #65 Hands Knees Arm Leg Reach
- Lesson 22
  - #66 Side Straddle with Hand Walk
  - #67 Double Leg Lift
  - #68 Seated Hip Stretch
- Lesson 23
  - #69 Inner Thigh Advanced
  - #70 Ankle Side to Side
  - #71 Bridging Straight Leg
- Lesson 24
  - #72 Wrist Behind
  - #73 Half Straddle Side
  - #74 Hands Knees Look
- Lesson 25
  - #75 Straight Back Overhead
  - #76 Hip Lift Advanced
  - #77 Combination Back Stretch
- Lesson 26
  - #78 Wrist Circles
  - #79 Straight Legs Forward
  - #80 Front Double Leg Lift

Faculty

Physical Education Faculty

Stretch and Flex


	Stretch and Flex Exercise #13 Thigh Stretch

		Start in the side laying position Keep a straight line, with your ear, shoulder, hip, knee, and ankle lined up Your top arm is in front of your chest with your palm flat on the mat for balance Your bottom arm supports your head Lower leg may be bent at the knee for added stability Lift your top leg up off of your bottom leg, allowing a few inches space between them Breathe slowly and deeply, exhaling as you extend the stretch
		Move the leg backward past the hip joint, keeping it straight Continue to press back with the thigh
		Flex at the ankle and press the thigh further back while bending your knee
		Your knee needs to stay behind your hip Hold on to your ankle while pushing your foot away from your hand and maintaining a wide angle between your calf and thigh The wider the angle maintained the more advanced the stretch