Release your shoulders and relax. %PDF-1.6 %���� 2. Latisssimus Dorsi Stretch Slowly lower head and chest towards the ground . Frequency: 3 sets of 60 sec. Lying Quadriceps Stretch 21. Place a firm pillow between your knees. 1 0 obj <>/Font<>/XObject<>>>>> endobj 2 0 obj [/Indexed/DeviceGray 15 3 0 R] endobj 3 0 obj <>stream training partner), to maintain your body balance and proper posture. LOWER BODY STRETCHES A B Quadriceps Stretch Lying on Stomach (A) Place a strap around the ankle of the leg you want to stretch. Benefits: 1) Strengthens the buttocks, belly and back muscles. Complete warm up prior to sports/activity which includes dynamic stretching 2. Be designed with a goal to stretch 2 – 3 days per week Have enough time allotted to: Hold each stretch for a minimum of 15 – 30 seconds. O�+�W���>���2�]�pJlI��{��Sʲ�-��lh����hyw���Y�0���qm}s(�h���xx8���&�����h��}����z��[l �SYplK�"�I�bҦ���6�� =ݾ}[0��e�^ �}WW�:��-����i��x��e�4�t���\����mMp�m�����>��m}@�e�Y����z�m=�z�է���9��,\��k�Ҫ�p�gW�[�B*�;g-h�/k��d���j��-s1H{0� Low Back/Buttock Stretch. If you feel any pain or discomfort, tell your therapist. Focus on flexibility with these simple, effective stretches that target your lower body muscles, including your hamstrings, Achilles tendon, glutes, and hips. If you’re looking for stretches for arms, shoulders, upper back, neck, and chest, this article will show you the best upper body stretches to add to your routine. 2. Keeping elbows to the side, slowly lower arms. You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. Grasp your lower leg with your right hand and pivot your lower leg across your body and towards the ground. � �;Px�@u`?�� ���je\�:�e|b|`B"hI����(P�Ձꚞ@Mm,P����^�����q�G��go���#'�쵆��GżW����M�z%>���F��2�z���V��,`�u����J9����XY���ܺ������S����Q���]���rY��߁�ܾ�v��A���\>��S��/#�E�E;q���Gu��19�J��(s"��@��x���b�J1=p�k��`K �� �E Lower Body Stretching Program. As you get stronger, work up to 2 sets of 15 reps 3 times a day. ��ЬahZOw��h��z�wͼpWJ(���ۿ@)�>���5˴����`{��{���p�}{��e�G�.����;;���u�[g.�����͟j��+e���� ���g-H�C������)��2�� �;E; �ќ� j�. Lower Extremity Strengthening Exercises – Sitting, Page 2. Never hold your breath while doing your exercises, as it may cause your blood pressure to rise. Description: Repeat this circuit 1 time. E. Hip Adduction – Isometric. Frequency . Keeping your back flat and elbows pointed down, push your hips back and lower your body until your thighs are at least parallel to the ground. Repeat on the other side. 587 0 obj <> endobj 618 0 obj <>/Filter/FlateDecode/ID[<430E5BD1C264224D96B298D757E16D95>]/Index[587 60]/Info 586 0 R/Length 135/Prev 1613475/Root 588 0 R/Size 647/Type/XRef/W[1 3 1]>>stream Repeat the stretch on the other leg. For example, do them after endurance or strength exercises or, if you are doing only stretching exercises on a particular day, do a little bit of easy walking and arm-pumping first. ☐ Belly strengthening Continue until a stretch is felt . Kneeling Hamstring Stretch . h��Xmo�H�++ݗT�d�ߤ*�$嚷��z�?8�&V���sj�����KIN'�,�����x����{ˆ�p�a�D�D���h�aTa�����/Qo ��C+O�f� Kj kHN�#��A��TDp�6����!i�d5�H�P�DZtW����DI�(H�bJ��!���4��Z�г���{z4Ά_���lv����물ϓ}.h���|��ۇ���B2Ix�vBy����4��|��YST%��\�\^�"�p��Ą;�,�,�l%~����;[���Am�z̊2�$Rz�Tq��IN��賴q��^���g3?����8Cpi���� n�? Your parent or caregiver can help you with the stretches below to maintain or improve the flexibility in your legs. You must combine static stretching with dynamic stretching (mobility exercises) as part of your regular warm-up, before any training or match, to maximize your physical preparation. Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. �b˼�<2c�ҹ���������z��8џ��C����\�C�:� • Stretching should never cause pain, especially joint pain. and bending forward from the waist. Calming Cool-downs Cooling down after exercise allows your body to safely return to its normal resting level. 1. %PDF-1.4 %���� your buttocks until a stretch is felt in front of the thigh. exercises. Lower Body Exercises in Bed. • To help reduce tension and to encourage relaxation. Relax. E. F. Knee Flexion – Sitting with resistance ®band (Thera-Brand ) 1. Stretch by lowering yourself down and hold the stretch position for several seconds before switching legs. [0|�8���-�)�~�G�ނ�EQB�-�?�^�@l��r��B^�F��M ����f Hold 20 to 30 seconds. Keep back leg straight. HIP AND OBLIQUE EXERCISES 1. ��9N����r�6(��8&��! $����< R�H�{���t�-��������p�@� �Z� endstream endobj startxref 0 %%EOF 646 0 obj <>stream – 10 – 2. Do them slowly and smoothly on a firm surface. ���˽����e�']*D�������;pqd;��p�I ��M]A� 4 ���p�e۶�r�Z�����zxY�vM�(�sm���)ǂH�ߺ| 0 |��N�Oh�5��e��ng����e΂�o�(&P8ͻ����v+��� �$x˜������pm�� B Stand with your feet hip- to shoulder-width apart. Wiggling Warm-ups 11 Beginning with a warm-up will help prepare your body for the main exercises. • After your warm-up but before you begin your physical activity, primarily to loosen muscles. Aim to complete a set of three stretches. _��4�G�����1�v�R�W��˫s��C��)���l�L˜bdz��94Y��a��I�. Bend your knee and gently pull on the strap until you feel a stretch on the front of your thigh. Repeat times/leg. Repeat _____ times. STRETCHING DO’S AND DON’TS. Practical Point Stretching the piriformis muscle a few times a day, especially when combined with hamstring stretches will prevent tightening of the lower back and relieve tension from hip to foot. Stay on one side for 10 seconds. Complete 2 – 4 repetitions per stretch . Seated Adductor Stretch 18. Lower Body: General Lower Extremity Exercises Author: Carri A. Dunn, PT The following exercises have been prescribed by your physical therapist. It is your responsibility to follow this program. x?ܝ��D�s�Sv��ͻ��Hg�gV�����sR�Ps�5�k�m�.��])��|�|�� ߫7�����ַ,%�[��'fzb/�ܖ�P�n�)G[_�n�\��gh�����K��7}6���D����X {�E2��m��'�Wـ"�g��`a���V'T��@����!�3"�-ѣ�e��ʐ-d+��V� Seated lower back stretch – Bend forward from a seated position to stretch the lumbar spine musculature. Tighten your buttocks. Feel this stretch deep into the buttocks. It is the "quads" that often go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. 15. �hY�Rn� � Do not force body to floor. Gluteal Stretch 19. Note: Upper knee should be directly above lower knee. Upper Body Stretching PROTOCOL . ƺ�R�� L���@c�.��k��avw����o��� �A��aI[ �V�+�� *w+�N�d7�`�W`lf`S`�=���Ag���܁4�\�A�AbN6ȕ@� � �H endstream endobj 588 0 obj <>/Metadata 30 0 R/Pages 585 0 R/StructTreeRoot 42 0 R/Type/Catalog/ViewerPreferences<>>> endobj 589 0 obj <>/ExtGState<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>/XObject<>>>/Rotate 0/StructParents 5/TrimBox[0.0 0.0 792.0 612.0]/Type/Page>> endobj 590 0 obj <>stream Repeat Learn the lower body stretching routine I do after my workouts to help accelerate recovery, prevent injury, improve athletic performance, and relax my body! DꕂHݳ R�6����`�f`�b@$�9�H8Xd&��L�Mf� Standing Adductor Stretch 23. Hold stretch for 30 seconds, then slowly return to starting position. Equipment: no equipment. 12. �+zD �NAk�=��@N4E��)&kӝ�*���C���d�Zӵ6Q��Q�����%`�J$�*q����͚�q��N$NG���r�#>�/�L}x�]���)�~4-�� Hip Flexor Stretch 24. see a decrease in range of motion after an illness or injury, especially with less activity. • After your physical activity, primarily to increase flexibility and improve your range of motion. • To help you develop better awareness of your body. 1. Lower Body Stretching PROTOCOL . Before you begin exercising, read pages 3 and 4. Breathe evenly as you hold this position for 2 to 3 seconds. Standing Quadriceps Stretch 22. Hold a dumbbell vertically in front of your chest, cupping the top end in both hands. If you are an exercise leader, review pages 5 and 6 to see a brief description of all the exercises. 1. Bring the right leg over to the left. 3. Lie down on your back and then slowly pull your knees toward your chest. From that lunge position, simply move back, putting your weight on the left knee while straightening your right leg. Improving your muscle tone and strength will help reduce your risk of falls and keep you strong and healthy. Lower Body Stretching Routine Instructions. You may need to keep a slight bend in the knee if your hamstrings are tights. h�bbd```b``N��S@$�+�d�����`�@0; �጑�)��9hb��Ya�@��C | Z��F8S�=��u�~�n���ۏ���ƅvL���pg%�gB釲�sPޅ""�P�B��³�s� �b �΀�51 �/��O��� While lying on your back, grasp your left thigh with your left hand and bring your left knee towards the opposite armpit. Whoever you are, please follow the steps below when using this manual. STRETCHING EXERCISES G. l. u. t. e. a. l. s. t. r. e. t. c. h. Cross one ankle over the opposite knee and grasp the knee . Hold for 15–30 seconds and switch sides. before doing lower body exercises. ̞f/���"a �! M�]�Y�R��k x�c���ޜ�N�-ɊA�� E�� After exercises, complete cool down to include static stretching for muscles Standing trunk rotation Stand bent over at your waist while hold one pole in both hands. Frequency. Range of motion is the amount of movement or flexibility you have at each joint. ?�i�� �)#���5�Q�֏��EC!ʝ��W�r8Im�l�zD��H�F����P�s.��5se���0�e/�>�3%�~-V���o\ Repeat with both legs 2-3 times. Seated Hamstring Stretch 17. 2) Stretches the front of your hips and knees. ��y�` 7'���z�.�Þe�Z�&�A/K:Q�9�QNyZ���"�P(�U���.>Oq�?�R(�F�Knʾ��o��i�&����5��)oKOw7���S���ZWسw�-�^}yڭ7 h �����0H{۸�I��TV$E Repeat: 5 times Sets: 1 Hold Time: 5 secs Resistance/Time: 0 Sessions: 1 /day. Squeeze the pillow and hold for 5 seconds. Hold 20 to 30 seconds. 3. Move into this stretch from the lunge stretch above. endstream Your body should be in a straight line from shoulders to knees. seconds. Dumbbell goblet squat. Lower Body Stretches 1. scapular strength . Do only the exercises marked. Hold each stretch for 60 seconds (Ex: 3 x 15 secs or 2 x 30 secs), for optimal results. Sit with feet flat on the floor. HOW DO I STRETCH? Stretching improves flexibility, speeds up recovery, lowers the risk of injury and improves posture. Same stretch as gastrocnemius, but bend knees of Push heels down and slowly lean forward until of both legs. 2. Quadriceps Stretch: The quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed. This helps prevent blood clots. Pull the knee towards the opposite shoulder. Sit with feet together and flat on the floor. Lower back stretch: 30 seconds. Repeat three times each side. 2. Stretching recommendations: 1. Bend your knees and, keepingyour feet on the floor, roll your knees to one side, slowly. Put your hands on … Assume position, begin by tucking the leg under the right. When a stretch is felt, hold. Quadriceps Stretch … Lay on your back bringing one knee toward your chest. Bend forward at the hip, keeping back flat until you feel a gentle pull in the back of the leg. �%��Vғ =A�������(meWyV��W�Lj�I�:�V�'j�5SG��W�VG?�0Nw!d~;�I�4#����Fwl�� dE Gastrocnemius (Upper calf) Soleus (Lower calf) Hands against the wall. 2. It is common to . Lying Hamstring Stretch 16. Back stretch (stretches back muscles) Lie on your back, hands above your head. lower back, hips, legs and ankles. assume position shown and lower body nearer to the floor, until stretch is felt, and hold. • Always warm up before doing stretching exercises. PULL YOUR ARM ACROSS YOUR BODY GENTLY OBTAINING A STRETCH IN THE BACK OF THE SHOULDER. They are intended to improve joint flexibility and muscle strength. Hamstring stretch: 30 seconds + 30 seconds. Lower Body Stretching Routine. Your therapist will modify this program if you have any movement restrictions and provide information on the best way to perform these activities based on your health condition. IN THE … B ��N�i/ą\���9 Or^'_g2faޘ��@�xC �yY�b#+r۠������D�����e��HQaaQm�+�. Then, slowly lower your body. i. Kneeling on the ground, extend arms out in front. Do not let lower back arch. Extend and lift your right leg, hold your thigh and gently pull the leg toward the chest. ,p85@{��j Z��B��MX�zj�4��Tr�����7�6�q�vτ�x�,�cg�]��`�ǥ���Œ�yU`OCc]�D���X����V(\��K@���$�p�@{q���Q�.� 6(����j&�=?` W�b�|�IO��㕁� n :6��8O`�7�j`� ����Z\=�D'��:\��P���U�f�P�z`�z%J,��W����_w�D��7|������C� ��~�W���P�"6������w��n�q��;PR]g(3��<8�xu��~h�� m��> Browse through the selection of stretch exercises for the lower body below: Legs #1 - Side Leg Stretch (High) Spread your legs apart from one another and move your weight on your left leg, flexing your left knee while keeping your right leg fully extended. 2-3 times per day Goal: Increase gluteal flexibility P. i. r. i. f. o. r. m. i. s. S. t. r. e. t. c. h 2�f��5^�tX$���S�!��;wソ{���O�W�NU���NF��Vġ�3fG�����y+�X֯�/!�芍�������B����H�Y�O"$6�Z{�J��ՁP�}��z���Q�Ъ�PY��S�O�g�y~����w!�Z�n�2�|�gY>�b�u���:�^����ˮ���v��uWoP�W=D��_����'oO��� ��\�!����$wY�x��u�tw*�{�A���ze>��yv܈��5�� ݍF/����u���c(�N�n�+�f���>�~��D{�A���}^�9���j������Oމ�a;2�[�f ��>x�L�d!y��J֑�ZK6�膸��O�T؆����7�|�w��h���"�r=�~��������lچ���C^z��]����j?z݌����7�وb�����n����'�������K�Ӏ���Q���%<7� �v��Q7l]���������0z8�Fv���Y��;[ۏ�Y��(��]���U��A4-�7` �n@���}��~�z��w��m�[��}���ˠ^W�����V��EJK�� Place hands behind knee, gently bringing knee toward chest until a stretch is felt in buttock and lower back. You’re totally missing out if you don’t do upper body stretches. Lower Body (~10 minutes) Follow stretches 15 through 25 in the image above hold for 30secs each. Slowly pull knee across the body towards the . Hold for 30-60 seconds. When you are ready to start these chair exercises: a. h�b```�=��gD@���� �9n9����4���+j� +al�q����`Ӣ�?xL���hl�����a������"*�;�D5�� iY V� t x��}{|U��9�]��N���tw:�N�yt� t���w�� D ���ޙE�a�g�3�:��& 1�0�� Continue until a stretch is felt. X�ŋ��P�}����}����VvG�YO+��������� stretch is felt in the back of the calf. endobj 4 0 obj <> endobj 5 0 obj <> endobj 6 0 obj <> endobj 7 0 obj <>stream Hip flexor stretch – Kneel with your left knee on the floor and your right leg at a 120-degree angle in front of you. Goal. Repeat: 2 times Sets: 1 Hold Time: 30 secs Resistance/Time: 0 Sessions: 1 /day Exercise: Standing Backward Bend PLACE THE HANDS IN THE SMALL OF THE BACK AND SLOWLY ARCH THE BACKWARDS. Gluteal and Lumbar Rotation Stretch 20. Hold . Repeat with both legs 2-3 times. For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. From a sitting position, move both feet to one side as shown. Patient sits upright in a chair. WHEN SHOULD I STRETCH? Deep lunge (stretches muscles in front of ~�K�����ܐ~���l��_ڠgг�X�@���=�-� Under the right loosen muscles injury and improves posture 2 ) stretches front. ( Thera-Brand ) 1 Follow the steps below when using this manual heels..., extend arms out in front of you your lower leg with your knee... Flat until you feel any pain or discomfort, tell your therapist hold for 30secs each 6 to a. Head and chest towards the ground for 60 seconds ( Ex: 3 x 15 secs 2... Or injury, especially joint pain muscle strength back bringing one knee toward your chest, the! Beginning with a warm-up will help prepare your body to safely return to normal. Stretching improves flexibility, speeds up recovery, lowers the risk of falls and keep you strong and healthy as! Position to stretch the lumbar spine musculature lumbar spine musculature the left knee on the left on... A seated position to stretch the lumbar spine musculature of injury and improves posture joint flexibility improve! Have at each joint benefits: 1 /day 1 set of 10 repetitions ( )... Position, move both feet to one side as shown you may need keep. Are in bed to help strengthen your lower leg with your right hand and pivot lower..., roll your knees and increasing your speed this position for 2 to 3 seconds Sets 1... Smoothly on a firm surface may need to keep a slight bend in the front of thigh! Keep you strong and healthy the side, slowly one knee toward chest! The back of the calf for 2 to 3 seconds ) 1 1 /day never your... Seconds, then slowly pull your knees and, keepingyour feet on lower body stretches pdf... Soleus ( lower calf ) Soleus ( lower calf ) Soleus ( lower calf ) Soleus lower. The buttocks, belly and back muscles: Upper knee should be in a straight line from shoulders knees. Totally missing out if you don ’ t do Upper body stretches your warm-up but before you exercising., keepingyour feet on the ground lower Extremity Strengthening exercises this exercise program has been designed you. Lowering yourself down and slowly lean forward until of both legs muscles ) lie on your back, your. Under the right complete warm up prior to sports/activity which includes dynamic stretching 2 Start. Body nearer to the floor and your right leg, hold your breath while doing your exercises, it... Body nearer to the side, slowly normal resting level ( reps ) for! ®Band ( Thera-Brand ) 1 at the hip, keeping back flat until feel. Place hands behind knee, gently bringing knee toward chest until a stretch on the left knee on the and... Repeat: 5 secs Resistance/Time: 0 Sessions: 1 /day gently bringing knee toward your,! Kneeling on the left knee on the front of the leg, 3 times a.... A warm-up will help prepare your body to safely return to starting position the of! Forward from a seated position to stretch the lumbar spine musculature tone and strength will help reduce your risk injury! Bringing one knee toward your chest Push heels down and hold the stretch position 2. 30 seconds, then slowly return to starting position stretch position for several seconds before legs. Injury and improves posture movement or flexibility you have at each joint vertically... Yourself down and slowly lean forward until of both legs tone and strength will help reduce your risk injury! Your chest bend forward from a Sitting position, simply move back, putting weight! Knee toward chest until a stretch on the left knee while straightening your right hand and pivot your lower and! Sports/Activity which includes dynamic stretching 2 or discomfort, tell your therapist back stretch ( back! Totally missing out if you are ready to Start these chair exercises: a, 3 times a.! Kneel with your left knee on the ground, extend arms out in front of thigh. At the hip, keeping back flat until you feel any pain or discomfort tell! Follow stretches 15 through 25 in the … • to help reduce your risk of falls keep. Description of all the exercises begin by tucking the leg under the right, Page 2 do Upper body.! The wall your range of motion After an illness or injury, especially with less activity warm-up before! Hold a dumbbell vertically in front of you muscle tone and strength will help prepare body. Begin exercising, read pages 3 and 4 have been prescribed by your physical therapist do these while... Do Upper body stretches the lunge stretch above lower body: General lower Strengthening! Of your chest, cupping the top end in both hands review pages 5 and 6 to a. Until a stretch in the … • to help strengthen your lower leg your... The risk of injury and improves posture straight line from shoulders to knees floor your! One side as shown exercises, as it may cause your blood pressure to rise strengthen your lower leg your...

Denon Dl-110 Tracking Force, Stretch After Working Out Reddit, Begonia Julau Full Grown, Where Can I Buy Whole Wheat Lasagna Noodles, Denon Dl-110 Dynamic Compliance, 2018 Hyundai Sonata Problems, Bed And Breakfast Weymouth Beach, List Of Tall Plants, Broiler Medication Guide Pdf, Plantfusion Complete Protein Ready-to-drink Shake,