Your body should be in a straight line from shoulders to knees. 178 0 obj <> endobj Lower Extremity Strengthening Exercises – Sitting, Page 2. Pull your hands away from the back as far as you can. Low Impact Exercises: 1. How to do the exercises Lower neck and upper back stretch 1. • Do not hold your breath as you exercise. endstream endobj Improving your muscle tone and strength will help reduce your risk of falls and keep you strong and healthy. 1. Frequency . Hip Crossover Stretch: Helps Reduce Hip Pain, Back Pain, Shoulder Pain and Knee Pain Hold this stretch for one minute on each side of your body. Use your right elbow to add a push to the left knee to further the stretch. April 26, 2019 by Maggie Ryan. Use your upper arm to pull the knee towards your body. Perform this … Take a position like this and go as low as you feel comfortable with. 7.9K Shares You work your body to get strong, but remember a strong muscle is a flexible one. Then, slowly lower your body. comfortable stretch. For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. Lower back stretch: 30 seconds. Lower Body Stretches 1. Bring your elbows together as if you were performing a pec fly. Complete 2 – 4 repetitions per stretch . Grab both sides of doorway one inch below shoulder height. %%EOF Hold your lower leg for support. 6. – 10 – 2. Lower body cool-down stretches. • Stretching should never cause pain, especially joint pain. 2. Patient lies flat on their back. This helps prevent blood clots. Keep the arms straight and twist your wrists such that the palms face the floor. xÚc``d``Ìa`e`ÜWÀ À€ l@ÈÂÀ±ƒáıv†ğ‚E³Voº½ş°Ìæ˱ øÔ�Ì!–. 0 Take a huge step forward with left foot and lower until left knee is bent to 90 degrees. %PDF-1.5 %���� 50 JUMPING JACKS 25 PUSH UPS 25 BURPEES 50 HIGH KNEES 50 SQUAT JUMPS 25 SIT UPS 25 LEG RAISES 50 DIPS 1 MINUTE PLANK 25 JUMP LUNGES 25 TUCK JUMPS 50 MOUNTAIN CLIMBERS. Inner thigh stretch Inner part of thighs Hold onto back of a chair for more support -- 5. 1. Sit with feet together and flat on the floor. You are stretching the glute of the bent leg here. 1ˆÃ,$`’�‚4d >ä ˜‡(Â",Á2¬@ Va Ê°PùšÑD5 If you've done a lower body-focused HIIT, strength or combo session, give your jelly legs some love with this stretch sequence. Benefits: 1) Strengthens the buttocks, belly and back muscles. xÚÍ»KBq†ñïïä%óvÔ²‹e‰�MMíÊ�–†œœ¢­¡µ! This reduces the incidence of injuries, such as muscle strains, pulls or tears. Wiggling Warm-ups 11 Beginning with a warm-up will help prepare your body for the main exercises. Lean forward until stretch is felt in chest. Tighten @���Ab3�I��΀L"c� M�&* Front Thigh (Hip Flexors) Kneeling hip flexor stretch. It is the "quads" that often go at the end of marathons, causing runners to come shuffling across the finish line because they have a hard time lifting their feet off the ground. endstream endobj 491 0 obj <. Complete warm up prior to sports/activity which includes dynamic stretching 2. Precautions: See your doctor if you have any injuries, illnesses, or other medical conditions. Neck Lateral Flexion Stretch 3. Gently reach out so that you feel your shoulder blades stretching away from each other. Clasp one hand on top of your other hand. Place your arms out to the side at shoulder level, with your palms facing down, flat on the floor. 517 0 obj <>/Filter/FlateDecode/ID[<825F315FF47E2F4EAED314CDD7FEE632>]/Index[490 45]/Info 489 0 R/Length 127/Prev 562175/Root 491 0 R/Size 535/Type/XRef/W[1 3 1]>>stream 490 0 obj <> endobj Slowly pull knee across the body towards the . 2. Assume position, begin by tucking the leg under the right. Flexibility exercises also increase efficiency and therefore improve performance. You never want to stretch cold muscles, so always do light cardio for 2 minutes to get the blood flowing and warm your muscles. E. F. Knee Flexion – Sitting with resistance ®band (Thera-Brand ) 1. Outer Thigh: Iliotibial Band (ITB) h�bbd```b``f�3@$�)ɦ��6 ��#�d�O����l0�DrE�MP��g�lM�y �.�$%ZAl� R|9�4�"e�@��1�a ���&F�J�iB�g`��` ��v ☐ Belly strengthening Triceps Stretch 5. You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. Calming Cool-downs Cooling down after exercise allows your body to safely return to its normal resting level. Pause, and then push back up to the starting position. Sit and reach stretch Calves of the lower legs and back of legs Reach to knees or ankles depending on flexibility -- 6. E. Hip Adduction – Isometric. Place both hands on the floor, on either side of left foot, for support. Printable Full-Body Stretch Routine For Chill Days. Breathe out as you move. Breathe evenly as you hold this position for 2 to 3 seconds. PULL YOUR ARM ACROSS YOUR BODY GENTLY OBTAINING A STRETCH IN THE BACK OF THE SHOULDER. Lower Body Stretching PROTOCOL ` o. endstream endobj startxref lower back, hips, legs and ankles. Latisssimus Dorsi Stretch Slowly lower head and chest towards the ground . Pectoral Stretch at 90 and 120 Degrees 7. IN THE … LOWER BODY STRETCHES A B Quadriceps Stretch Lying on Stomach (A) Place a strap around the ankle of the leg you want to stretch. You should feel a stretch in your lower back and possibly the outside of your left leg. 4. Gently tighten your buttocks and feel the stretch on the front of the thigh. 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. Hold for 15 to 30 seconds. As you get stronger, work up to 2 sets of 15 reps 3 times a day. Stretch by lowering yourself down and hold the stretch position for several seconds before switching legs. First, make sure to do some dynamic stretching prior to doing your full body stretching routine. 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. Breathe in when you’re in the resting (starting) position. HIP AND OBLIQUE EXERCISES 1. (Front of Thigh) Stretch Using a Chair (B) Place your foot on a chair behind you. Hold . Squeeze the pillow and hold for 5 seconds. 2. Lean 1) excessive strain to lower back, 2) common for When a stretch is felt, hold. Release your shoulders and relax. Frequency: 3 sets of 60sec 1-2 times per day : Increase … foot. 2. With your left arm behind you, rotate your upper body toward your left arm and hand. Stand facing away from a bench, holding a pair of dumbbells at arm’s length by your sides. Repeat _____ times. Continue until a stretch is felt . 1. Keep back straight and feet shoulder width apart. Hold each stretch for 60 seconds (Ex: 3 x 15 secs or 2 x 30 secs), for optimal results. Hamstring stretch: 30 seconds + 30 seconds. • Always warm up before doing stretching exercises. Will Open Up Your Entire Lower Body. 2. h�b``�c``������������X����w Slowly . Best Lower-Body Stretches These 38 Leg, Hip, and Glute Stretches (Plus 1 Video!) Repeat 2 to 4 times. 3. Repeat with both legs 2-3 times. Repeat with both legs 2-3 times. Side leg lifts (CDC and NIA) Hips; outer thighs Tap toes out to one side, then pull back in -- 4. training partner), to maintain your body balance and proper posture. Place a firm pillow between your knees. Hold the stretch for 15 to 20 seconds then rest and repeat. Stretching recommendations: 1. Latissimus Dorsi and Posterior Deltoid Stretch 4. Hold for 20-30 seconds. 1) Begin stretching the muscles of your legs and arms. Full Body Workout At Home Instructions. "j"HŒ†ÁI\‹–†úâm9¸ ­õ>.Ÿé�Ç™ùæ,v*"#ÿÉK‘Ú†O‘¾™ ÉŞ ?€‘{ù=ø…�¨‹àV4ÄÙ‡xHˆ—¡Ÿ›sÕP'â°/�ŞÅEMt®Å`"ŞZ"|“²9/z#Jb³-¶vE½(Ob¿+š÷b𪇅æ™}MqàÁD Lie on your back with both knees bent and your feet flat on the floor, pointed ahead. :00,(�����P�>G� ��b)�����~",��"�hLh:�z�K�s�TƖ���Y���VF��=�� p�f����Y! Bring the right leg over to the left. Place the toes of your left foot on the bench behind you. This can be done standing up and placing arms on a table . your upper left thigh. Repeat on the other side. 5. seconds. If you still have pain, stop. 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. Neck Flexion/Extension Stretch 2. Relax. From a sitting position, move both feet to one side as shown. • Use a sturdy surface (like a kitchen counter) for balance during standing exercises. assume position shown and lower body nearer to the floor, until stretch is felt, and hold. Extend and lift your right leg, hold your thigh and gently pull … %PDF-1.7 %¦éÏÄ Bend right knee. Repeat: 5 times Sets: 1 Hold Time: 5 secs Resistance/Time: 0 Sessions: 1 /day. Gently bend your head forward. 2) Stretches the front of your hips and knees. If you have pain, ease up on the movement. Flexibility exercises are done to increase overall muscle length. 3. Stretching Basis. 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. May 14, 2019 by Susi May. Repeat the stretch on the other leg. Adding stretching … All stretching should be static; no bouncing stretches. Sit with feet flat on the floor. 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. Lower Extremity Stretching Home Exercise Program. Follow stretches 1 through 14 in the image above hold for30secs each. Keeping your torso upright and your core engaged, lower your body until your right thigh is parallel to the ground. • Exercises should not cause sharp pain. Lower Body Stretching Routine Instructions. Pec Fly with Overhead Raise: With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body (arms should look like a field goal post). This full body stretching routine pdf will stretch you entire body, prevent sore muscles, and speed up your recovery. This is your starting position. before doing lower body exercises. STRETCHING DO’S AND DON’TS. 3) Print PDF available at the end of the infographic. Beginner Stretches for the Lower Body Lateral Thigh (GLUTES) Lying glute stretch. Stretch your arms out in front of your body. Don’t Standing Hamstring Stretch This stretch is not advised because… Left leg in front of you. Below are my absolute favorite lower body stretches perfect after any workout. 534 0 obj <>stream How To Do Jumping Jacks. Side lying glute stretch. Lower Body Exercises in Bed. Lie down on your back and then slowly pull your knees toward your chest. 221 0 obj <]>>stream Quadriceps Stretch: The quadriceps is the muscle in the front of the thigh, important for lifting your knees and increasing your speed. 180 0 obj <>stream Stand upright and clasp your hands behind the back. Keep right leg straight. Shoulder Rotator Stretch. Focus on flexibility with these simple, effective stretches that target your lower body muscles, including your hamstrings, Achilles tendon, glutes, and hips. 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