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Raise your arms out to your sides to shoulder level.
Start with small clockwise circles. Work your way to
bigger circles. Then reverse directions and progress
from small to larger arm circles. |
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Take your right arm and reach across your chest and try to
touch the left shoulder. Using the left hand, pull the
right elbow over until you feel a stretch. Hold. Repeat
with other arm. |
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Lie on your back with your right arm extended out to your
side. Using your left hand, slowly pull your right knee
across your torso, while keeping your right shoulder on
the ground. Hold. Repeat on the other side. |
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Stand a few feet from a wall and put both your hands on it
at shoulder level. Step back with your right leg, keeping
it straight, while the left knee bends. With both heels on
the floor, lean forward by bending your left knee until
you feel a stretch in your calf. Hold. Repeat on the other
side. |
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Place right leg flat on table while the left leg stays put
on the floor. Keep the right knee straight during the
stretch. Keep the arch in your back as you reach to touch
your toes. Repeat with the other side. |
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Stand with your left hand holding onto something stable
for balance. Using your right hand, grab onto your right
foot and pull your heel in towards your buttocks. Keep
your knees close during this stretch. If you do not feel a
stretch in the front of the right hip and thigh, pull your
right knee further back behind the left knee. Hold. Repeat
with the left side. |
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Sit on the floor with the soles of your feet together.
While holding your toes, lean your upper body forward,
bending from the hips. If you do not feel a stretch in the
groin, try to keep your knees further down towards the
floor and bring your heels closer to your seat. Hold. To
isolate one side of the groin more than the other, push
one knee downwards with your hand while you lean forward. |
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8. |
Hip Flexor Stretch in Standing |
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From the standing position, take a step forward with your
left leg while keeping the right leg straight. Now bend
the knee of the left leg until you feel a stretch in the
front area of the right hip. Make sure the left foot is
beneath the left knee or slightly in front of it. Hold.
Repeat with the other side. |
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