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1. |
Gluteous
Maximus/Hip IR Stretch |
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Lie on floor or mat. Bend knees with feet on floor.
Cross right leg over thigh of left leg. Grasp back of
thigh of left leg with both hands. Pull leg toward
torso. Repeat with opposite leg. |
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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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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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Lie on
your back with the left leg straight out and the right
knee bent at a 90° angle. Use your left hand on the
outside of the right knee to pull the right leg across the
left leg, and downward to the floor. Turn your head
towards an outstretched right arm. You should feel the
stretch in the lower back and outside of the right hip.
Hold. Repeat for the left side. |
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| 7.
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Shoulder/Upper Back Stretch
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Kneeling on a mat, reach straight forward with the right
hand as far as you can reach. You can rest your head on
your left arm. Now lean backwards until you feel a stretch
in your shoulders, or sides, upper or lower back. Hold.
Repeat with the other side. |
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