Here are a few basic stretches to get you going...try to hold each stretch for at least 20 seconds
Ball Hamstring Stretch...you can sit on the edge of a chair or bench as well. Hinge forward at the hip and support the upper body on the opposite thigh. Gentle stretch, no pain in the knee or low back.
Ball Hip Flexor/Quad Stretch...seated on ball, or again edge of chair or bench, sit up nice and tall feet as shown. You should feel the stretch in the front pocket area of the back leg.
Calf Stretch off step or block of wood. Place balls of feet on step, and drop heels off step. Hold.
Supine Hamstring Stretch...lay on ground, one leg bent, one leg in the air, you can place a rope or towel under the bottom of the foot in the air so that you can really straighten that leg. You may need to move the leg further out from the body to get it straight, there should be no shaking of the leg in the air. If you wish, you can straighten the bottom leg as well. No stress in the knees, or low back. Head resting comfortably on the ground, no straining to reach that leg!!
Piriformis (deep butt muscle) stretch...as shown. You can place the foot on a table, couch, wall. Instead of hanging on with hands, you can loop a towel or rope in between the legs to pull that bottom leg in.
Sidelying quad stretch. As shown. If needed instead of grabbing the foot, loop a towel or rope around that ankle to support that leg.
Pec Stretch. As shown. Keep shoulder blades down, no shoulder shrugging. Place hand on wall and gently turn the upper body away from the wall.
Kitchen Sink Stretch...you can hang onto the kitchen sink or a post, drop the bum back and gently release through the shoulders. You should feel a gentle stretch in the low back, mid back, along the sides.
Ball Hip Flexor...just another variation, gets a bit deeper and more into the obliques.
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