Lay on your back bringing one knee toward your chest. Leg Strengthening Exercises This exercise program has been designed for you by your physical therapist. 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. Description: Repeat this circuit 1 time. Lower Body Stretching Routine. 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. Do them slowly and smoothly on a firm surface. Repeat on the other side. Goal. Repeat three times each side. Note: Upper knee should be directly above lower knee. While lying on your back, grasp your left thigh with your left hand and bring your left knee towards the opposite armpit. • To help you develop better awareness of your body. Hold for 15–30 seconds and switch sides. x��}{|U��9�]��N���tw:�N�yt� t���w�� D ���ޙE�a�g�3�:��& 1�0�� Continue until a stretch is felt. see a decrease in range of motion after an illness or injury, especially with less activity. HOW DO I STRETCH? Complete 2 – 4 repetitions per stretch . � Whoever you are, please follow the steps below when using this manual. You’re totally missing out if you don’t do upper body stretches. Stretch by lowering yourself down and hold the stretch position for several seconds before switching legs. exercises. Before you begin exercising, read pages 3 and 4. Improving your muscle tone and strength will help reduce your risk of falls and keep you strong and healthy. Deep lunge (stretches muscles in front of From a sitting position, move both feet to one side as shown. Hold stretch for 30 seconds, then slowly return to starting position. Calming Cool-downs Cooling down after exercise allows your body to safely return to its normal resting level. Repeat the stretch on the other leg. Repeat: 5 times Sets: 1 Hold Time: 5 secs Resistance/Time: 0 Sessions: 1 /day. Repeat Feel this stretch deep into the buttocks. Stretching improves flexibility, speeds up recovery, lowers the risk of injury and improves posture. x�c���ޜ�N�-ɊA�� E�� i. Kneeling on the ground, extend arms out in front. Seated Hamstring Stretch 17. 2. Hamstring stretch: 30 seconds + 30 seconds. �b˼�<2c�ҹ���������z��8џ��C����\�C�:� $����< R�H�{���t�-��������p�@� �Z�
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1. 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. Aim to complete a set of three stretches. X�ŋ��P�}����}����VvG�YO+��������� E. Hip Adduction – Isometric. Repeat _____ times. 2. 3. Put your hands on … Wiggling Warm-ups 11 Beginning with a warm-up will help prepare your body for the main exercises. 2. Pull the knee towards the opposite shoulder. Grasp your lower leg with your right hand and pivot your lower leg across your body and towards the ground. ��9N����r�6(��8&��! Gluteal Stretch 19. When you are ready to start these chair exercises: a. 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� Back stretch (stretches back muscles) Lie on your back, hands above your head. WHEN SHOULD I STRETCH? 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 and bending forward from the waist. Benefits: 1) Strengthens the buttocks, belly and back muscles. 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. Lower Body (~10 minutes) Follow stretches 15 through 25 in the image above hold for 30secs each. Dumbbell goblet squat. endstream
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��>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 a firm pillow between your knees. Bend your knees and, keepingyour feet on the floor, roll your knees to one side, slowly. Learn the lower body stretching routine I do after my workouts to help accelerate recovery, prevent injury, improve athletic performance, and relax my body! Quadriceps Stretch … 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. Hold . As you get stronger, work up to 2 sets of 15 reps 3 times a day. Lying Quadriceps Stretch 21. 2. Continue until a stretch is felt . Hold each stretch for 60 seconds (Ex: 3 x 15 secs or 2 x 30 secs), for optimal results. This helps prevent blood clots. Squeeze the pillow and hold for 5 seconds. Hold 20 to 30 seconds. DꕂHݳ R�6����`�f`�b@$�9�H8Xd&��L�Mf� Relax. Same stretch as gastrocnemius, but bend knees of Push heels down and slowly lean forward until of both legs. Extend and lift your right leg, hold your thigh and gently pull the leg toward the chest. Quadriceps Stretch: The quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed. From that lunge position, simply move back, putting your weight on the left knee while straightening your right leg. STRETCHING DO’S AND DON’TS. 12. �;Px�@u`?��
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�E Place hands behind knee, gently bringing knee toward chest until a stretch is felt in buttock and lower back. Focus on flexibility with these simple, effective stretches that target your lower body muscles, including your hamstrings, Achilles tendon, glutes, and hips. Move into this stretch from the lunge stretch above. 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. Lie down on your back and then slowly pull your knees toward your chest. ���˽����e�']*D�������;pqd;��p�I ��M]A�
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�/��O��� Lower Body Stretching PROTOCOL . Stretching recommendations: 1. LOWER BODY STRETCHES A B Quadriceps Stretch Lying on Stomach (A) Place a strap around the ankle of the leg you want to stretch. 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. Standing Adductor Stretch 23. Lower Body Stretches 1. Seated lower back stretch – Bend forward from a seated position to stretch the lumbar spine musculature. • Stretching should never cause pain, especially joint pain. Frequency. Frequency . �+zD �NAk�=��@N4E��)&kӝ�*���C���d�Zӵ6Q��Q�����%`�J$�*q����͚�q��N$NG���r�#>�/�L}x�]���)�~4-�� Never hold your breath while doing your exercises, as it may cause your blood pressure to rise. �%��Vғ =A�������(meWyV��W�Lj�I�:�V�'j�5SG��W�VG?�0Nw!d~;�I�4#����Fwl�� dE HIP AND OBLIQUE EXERCISES 1. 1. 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. stretch is felt in the back of the calf. They are intended to improve joint flexibility and muscle strength. Kneeling Hamstring Stretch . Standing Quadriceps Stretch 22. Gastrocnemius (Upper calf) Soleus (Lower calf) Hands against the wall. Frequency: 3 sets of 60 sec. ~�K�����ܐ~���l��_ڠgг�X�@���=�-� endobj
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Sit with feet flat on the floor. h�bbd```b``N��S@$�+�d�����`�@0; If you are an exercise leader, review pages 5 and 6 to see a brief description of all the exercises. Stand with your feet hip- to shoulder-width apart. Hip flexor stretch – Kneel with your left knee on the floor and your right leg at a 120-degree angle in front of you. You may need to keep a slight bend in the knee if your hamstrings are tights. Assume position, begin by tucking the leg under the right. Lower Extremity Strengthening Exercises – Sitting, Page 2. Lower back stretch: 30 seconds. seconds. _��4�G�����1�v�R�W��˫s��C��)���l�L˜bdz��94Y��a��I�. Hold a dumbbell vertically in front of your chest, cupping the top end in both hands. Keeping elbows to the side, slowly lower arms. lower back, hips, legs and ankles. �hY�Rn� � Upper Body Stretching PROTOCOL . 3. ƺ�R��
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Do only the exercises marked. Lower Body Exercises in Bed. Lying Hamstring Stretch 16. Seated Adductor Stretch 18. • After your physical activity, primarily to increase flexibility and improve your range of motion. M�]�Y�R��k You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. Equipment: no equipment. When a stretch is felt, hold. Release your shoulders and relax. – 10 – 2. It is the "quads" that often go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. 15. Repeat times/leg. Complete warm up prior to sports/activity which includes dynamic stretching 2. ,p85@{��j Z��B��MX�zj�4��Tr�����7�6�q�vτ�x�,�cg�]��`�ǥ����yU`OCc]�D���X����V(\��K@���$�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�
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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�? • Always warm up before doing stretching exercises. Your parent or caregiver can help you with the stretches below to maintain or improve the flexibility in your legs. 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 . 2) Stretches the front of your hips and knees. Keep back leg straight. scapular strength . ��ЬahZOw��h��z�wͼpWJ(���ۿ@)�>���5˴����`{��{���p�}{��e�G�.����;;���u�[g.�����͟j��+e���� ���g-H�C������)��2�� �;E; �ќ� j�. 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. Then, slowly lower your body. 1. 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