Corrective Exercise Strategy
Sit and Reach
Smash, stretch, and activate corrective strategies for the sit and reach screen — releasing hamstring and calf tightness, improving posterior chain flexibility, and activating hip flexors and core.
All Corrective ExercisesSmash
Soft tissue work to release restrictions and improve tissue quality.
Calf Smash
Lacrosse Ball Foot Smash
Stretch
Restore range of motion and lengthen restricted tissues.
1/2 kneeling hamstring stretch
Downward facing dog
Activate
Strengthen and reinforce neuromuscular control.
Scapular Pushups
Smash
- Calves with foam roller, PVC, or ball
- Entire back with foam roller
- Hamstrings with foam roller, soft ball, or device
- Bottom of foot with lacrosse ball or small ball
Stretch
- Half kneeling hamstring stretch
- Single leg hamstring stretch against door jam
- 90-degree seated wall stretch
- Cross leg standing hamstring stretch
- Forward and back leg swings
- Downward dog
- Squat to stand (don’t release feet)
Activate
- Ab crunch variety
- Leg raises and core engagement with resistance band
- Seated leg lifts over kettlebells
- Seated knee/leg extensions
- RDLs
- Scapular push ups
- V-ups with toes on sliders and knees locked out