☐ Belly strengthening Extend and lift your right leg, hold your thigh and gently pull the leg toward the chest. 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. stretch is felt in the back of the calf. Lower Body Stretching Program. Continue until a stretch is felt . 2. B ��N�i/ą\���9 Or^'_g2faޘ��@�xC �yY�b#+r۠������D�����e��HQaaQm�+�. Then, slowly lower your body. endstream Learn the lower body stretching routine I do after my workouts to help accelerate recovery, prevent injury, improve athletic performance, and relax my body! 2. 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. X�ŋ��P�}����}����VvG�YO+��������� 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�? Do not let lower back arch. Stand with your feet hip- to shoulder-width apart. Seated Adductor Stretch 18. Frequency: 3 sets of 60 sec. Benefits: 1) Strengthens the buttocks, belly and back muscles. 3. training partner), to maintain your body balance and proper posture. 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. Hold . You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. • After your warm-up but before you begin your physical activity, primarily to loosen muscles. Stay on one side for 10 seconds. Hold each stretch for 60 seconds (Ex: 3 x 15 secs or 2 x 30 secs), for optimal results. 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. Repeat Repeat _____ times. Hold a dumbbell vertically in front of your chest, cupping the top end in both hands. � Lower Body Stretching Routine Instructions. 12. Stretch by lowering yourself down and hold the stretch position for several seconds before switching legs. h�b```�=��[email protected]���� �9n9����4���+j� +al�q����`Ӣ�?xL���hl�����a������"*�;�D5�� iY V� t Bend your knees and, keepingyour feet on the floor, roll your knees to one side, slowly. From that lunge position, simply move back, putting your weight on the left knee while straightening your right leg. 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� If you are an exercise leader, review pages 5 and 6 to see a brief description of all the exercises. scapular strength . seconds. 1. Repeat on the other side. Hold 20 to 30 seconds. Dumbbell goblet squat. �hY�Rn� � Do not force body to floor. This helps prevent blood clots. Sit with feet flat on the floor. As you get stronger, work up to 2 sets of 15 reps 3 times a day. E. F. Knee Flexion – Sitting with resistance ®band (Thera-Brand ) 1. �%��Vғ =A�������(meWyV��W�Lj�I�:�V�'j�5SG��W�VG?�0Nw!d~;�I�4#����Fwl�� dE Your body should be in a straight line from shoulders to knees. Repeat times/leg. 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. PULL YOUR ARM ACROSS YOUR BODY GENTLY OBTAINING A STRETCH IN THE BACK OF THE SHOULDER. Patient sits upright in a chair. Gastrocnemius (Upper calf) Soleus (Lower calf) Hands against the wall. ��ЬahZOw��h��z�wͼpWJ(���ۿ@)�>���5˴����`{��{���p�}{��e�G�.����;;���u�[g.�����͟j��+e���� ���g-H�C������)��2�� �;E; �ќ� j�. Repeat: 5 times Sets: 1 Hold Time: 5 secs Resistance/Time: 0 Sessions: 1 /day. IN THE … Frequency. Put your hands on … 2) Stretches the front of your hips and knees. Bend your knee and gently pull on the strap until you feel a stretch on the front of your thigh. 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 Quadriceps Stretch … �+zD �NAk�=��@N4E��)&kӝ�*���C���d�Zӵ6Q��Q�����%`�J$�*q����͚�q��N$NG���r�#>�/�L}x�]���)�~4-�� Range of motion is the amount of movement or flexibility you have at each joint. You may need to keep a slight bend in the knee if your hamstrings are tights. 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. ���˽����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+��� �$x˜������pm�� B They are intended to improve joint flexibility and muscle strength. Place a firm pillow between your knees. Complete 2 – 4 repetitions per stretch . and bending forward from the waist. HIP AND OBLIQUE EXERCISES 1. 2�f��5^�tX$���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` �[email protected]���}��~�z��w��m�[��}���ˠ^W�����V��EJK�� HOW DO I STRETCH? before doing lower body exercises. Release your shoulders and relax. Seated lower back stretch – Bend forward from a seated position to stretch the lumbar spine musculature. Lower back stretch: 30 seconds. Your parent or caregiver can help you with the stretches below to maintain or improve the flexibility in your legs. �጑�)��9hb��Ya�@��C | Z��F8S�=��u�~�n���ۏ���ƅvL���pg%�gB釲�sPޅ""�P�B��³�s� �b �΀�51 �/��O��� 1. Lying Quadriceps Stretch 21. endobj 4 0 obj <> endobj 5 0 obj <> endobj 6 0 obj <> endobj 7 0 obj <>stream • To help you develop better awareness of your body. $����< R�H�{���t�-��������p�@� �Z� endstream endobj startxref 0 %%EOF 646 0 obj <>stream WHEN SHOULD I STRETCH? Standing Adductor Stretch 23. Gluteal and Lumbar Rotation Stretch 20. �;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 %PDF-1.6 %���� Do them slowly and smoothly on a firm surface. Hip flexor stretch – Kneel with your left knee on the floor and your right leg at a 120-degree angle in front of you. E. Hip Adduction – Isometric. see a decrease in range of motion after an illness or injury, especially with less activity. Place hands behind knee, gently bringing knee toward chest until a stretch is felt in buttock and lower back. Stretching improves flexibility, speeds up recovery, lowers the risk of injury and improves posture. Bring the right leg over to the left. When you are ready to start these chair exercises: a. 1. Note: Upper knee should be directly above lower knee. Lower Body Stretches 1. [0|�8���-�)�~�G�ނ�EQB�-�?�^�@l��r��B^�F��M ����f For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. 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. • To help reduce tension and to encourage relaxation. Quadriceps Stretch: The quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed. Breathe evenly as you hold this position for 2 to 3 seconds. LOWER BODY STRETCHES A B Quadriceps Stretch Lying on Stomach (A) Place a strap around the ankle of the leg you want to stretch. • Always warm up before doing stretching exercises. Lay on your back bringing one knee toward your chest. Lower Body Stretching PROTOCOL . 2. – 10 – 2. Bend forward at the hip, keeping back flat until you feel a gentle pull in the back of the leg. Wiggling Warm-ups 11 Beginning with a warm-up will help prepare your body for the main exercises. Aim to complete a set of three stretches. Improving your muscle tone and strength will help reduce your risk of falls and keep you strong and healthy. %PDF-1.4 %���� _��4�G�����1�v�R�W��˫s��C��)���l�L˜bdz��94Y��a��I�. While lying on your back, grasp your left thigh with your left hand and bring your left knee towards the opposite armpit. If you feel any pain or discomfort, tell your therapist. Hold for 30-60 seconds. Gluteal Stretch 19. 2. ,[email protected]{��j Z��B��MX�zj�4��Tr�����7�6�q�vτ�x�,�cg�]��`�ǥ���Œ�yU`OCc]�D���X����V(\��[email protected]���$�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��> Repeat with both legs 2-3 times. 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. Kneeling Hamstring Stretch . Equipment: no equipment. When a stretch is felt, hold. 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 Same stretch as gastrocnemius, but bend knees of Push heels down and slowly lean forward until of both legs. STRETCHING DO’S AND DON’TS. Do only the exercises marked. 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. �b˼�<2c�ҹ���������z��8џ��C����\�C�:� M�]�Y�R��k Lower Body: General Lower Extremity Exercises Author: Carri A. Dunn, PT The following exercises have been prescribed by your physical therapist. Seated Hamstring Stretch 17. Stretching recommendations: 1. Lower Extremity Strengthening Exercises – Sitting, Page 2. i. Kneeling on the ground, extend arms out in front. Hold for 15–30 seconds and switch sides. ?�i�� �)#���5�Q�֏��EC!ʝ��W�r8Im�l�zD��H�F����P�s.��5se���0�e/�>�3%�~-V���o\ Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. Low Back/Buttock Stretch. Focus on flexibility with these simple, effective stretches that target your lower body muscles, including your hamstrings, Achilles tendon, glutes, and hips. Goal. • After your physical activity, primarily to increase flexibility and improve your range of motion. assume position shown and lower body nearer to the floor, until stretch is felt, and hold. h�bbd```b``N��[email protected]$�+�d�����`�@0; Continue until a stretch is felt. exercises. 3. Whoever you are, please follow the steps below when using this manual. Lie down on your back and then slowly pull your knees toward your chest. Keeping elbows to the side, slowly lower arms. Assume position, begin by tucking the leg under the right. Lying Hamstring Stretch 16. Slowly pull knee across the body towards the . Upper Body Stretching PROTOCOL . 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� Pull the knee towards the opposite shoulder. Repeat with both legs 2-3 times. Sit with feet together and flat on the floor. Hamstring stretch: 30 seconds + 30 seconds. Repeat the stretch on the other leg. Before you begin exercising, read pages 3 and 4. your buttocks until a stretch is felt in front of the thigh. x�c���ޜ�N�-ɊA�� E�� ~�K�����ܐ~���l��_ڠgг�X�@���=�-� Grasp your lower leg with your right hand and pivot your lower leg across your body and towards the ground. 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. Lower Body (~10 minutes) Follow stretches 15 through 25 in the image above hold for 30secs each. Standing Quadriceps Stretch 22. Keep back leg straight. From a sitting position, move both feet to one side as shown. Calming Cool-downs Cooling down after exercise allows your body to safely return to its normal resting level. Lower Body Exercises in Bed. x��}{|U��9�]��N���tw:�N�yt� t���w�� D ���ޙE�a�g�3�:��& 1�0�� Frequency . Hold 20 to 30 seconds. Lower Body Stretching Routine. 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 . 15. Description: Repeat this circuit 1 time. ��9N����r�6(��8&��! Never hold your breath while doing your exercises, as it may cause your blood pressure to rise. 1 0 obj <>/Font<>/XObject<>>>>> endobj 2 0 obj [/Indexed/DeviceGray 15 3 0 R] endobj 3 0 obj <>stream Squeeze the pillow and hold for 5 seconds. Feel this stretch deep into the buttocks. Latisssimus Dorsi Stretch Slowly lower head and chest towards the ground . ��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 2. • Stretching should never cause pain, especially joint pain. 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 Latisssimus Dorsi stretch slowly lower arms Dunn, PT the following exercises have been prescribed by your physical therapist /day. Out in front of your chest knee Flexion – Sitting, Page 2, to maintain your body and the! Exercise program has been designed for you by your physical activity, primarily to loosen muscles safely! Help reduce tension and to encourage relaxation has been designed for you by your physical,! 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