#1 – Hamstring Stretch
Begin in an upright standing position maintaining good alignment with your head, shoulders, hips and legs. Cross one foot over. Contract your core and bend through your hips, extending both hands out to reach the floor.Hold this position for 20 seconds. Raise back up to return to the starting position and repeat the movement on the opposite leg.
Hamstring Stretch
Start off with 1 set of 2 repetitions on each side, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of the exercise is to stretch the hamstring in the back leg.
#2 – Quad Stretch with Reach
Stand upright maintaining good alignment with your head, shoulders, hips and legs. Engage your core and bring one heel up against your seat, holding your foot with your hand while extending your other hand overhead. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
Quad Stretch with Reach
Start off with 1 set of 2 repetitions on each side, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of the exercise is to stretch the quadriceps.
#3 – Calf Raise to Stretch
Begin in an upright standing position maintaining good alignment with your head, shoulders, hips and legs. Engage your core and raise to your toes on both feet. Lower back down and shift your weight on your heels, lifting your toes toward the ceiling.Return to the starting position and repeat the movement.
Calf Raise to Stretch
Start off with 1 set of 10 repetitions. Perform the exercise in a smooth controlled movement with a quick stop at the end position. The intensity is light. The purpose of the exercise is to activate and stretch the calves.
#4 – Standing Back Bend
Begin in an upright standing position maintaining good alignment with your head, shoulders, hips and legs. Place your hands on your lower back or upper pelvis area. Contract your core and arch your back, focusing on the movement happening in your lower back area. Hold this position for a couple of seconds. Return back to the starting position and repeat the movement.
Standing Back Bend
Start off with 1 set of 10 repetitions. Perform the exercise in a smooth controlled movement with a quick stop at the end position. The intensity is light. The purpose of the exercise is to work on improving the movement and mobility in the lumbar, lower back area.
#5 – Seated Figure 4’s
Begin in an upright sitting position on a chair, maintaining good alignment with your head, shoulders and hips. Cross one leg over the opposite knee. Looking for a deep and light stretch in the hip, bend through your hips and bring your upper body forward. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Seated Figure 4’s
Start off with 1 set of 2 repetitions on each side, ideally for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. The intensity is light. The purpose of the exercise is to the piriformis, one of the deep muscles in the hip.
Take Care,
Rick Kaselj, MS
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