Functional Stretches

	A. Calve Group (gastroc/soleus)
	1. Stand in front of a wall or area where you can use the hands to balance.
	2. Extend arms overhead against wall while the legs are in a traditional calve stretch position.
	3. Back heel should be against the ground.
	4. Opposite knee held high.
	5. Move raise leg in a side-to-side swinging motion, while stretching back calve/ankle.
	6. Do one set with heel flat and one with heel raised.
	B. IT Band
	1. Bend stretching leg knee 15-20.
	2. Evert (push outward) the heel of the front foot.
	3. Step back with opposite leg a short step.
	4. Lead slightly forward and across to the stretching leg with opposite arm.
	C. Illioposas
	1. Stand with one leg on chair or bench as shown.
	2. Bring arms overhead and behind.
	D. Adductors
	1. Stride with stretching leg forward and foot turned in.
	2. Swing arms side-to-side.