A nice all round stretch for the lower back, hips, glutes and calves.
Warm Up
best to do 5 - 10 minutes of light cardio to warm (walking etc). Hold stretches 30 - 60 seconds, dont bounce, breathe deeply as you hold.
Summary Of Program
Activity
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Forward Stretch
Exercise
Abductor Rollup
Exercise
Hip/Glute stretch - lying
Exercise
Quad Stretch - Prone Lying
Exercise
Downward Facing Dog
Exercise
Psoas - Kneeling
Exercise
Hamstring - Lower, Lying
Exercise
Forward Stretch
Exercise
Cool Down
FORWARD STRETCH
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Preparation : Seated on Floor stretch arms forward towards shins or toes and hold in stretched position.
Movement : Hold position for 30 - 60 seconds whilst breathing deeply. Try to exhale and sink forward, inhale and hold (do not bounce or overstretch)
ABDUCTOR ROLLUP
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Instruct client to lay on her/his side, in NEUTRAL SPINE.
This means hips stacked, shoulders stacked, and something under the head to keep cervical neutral.
Movement :
Maintaining neutral spine, and legs straight, instruct the client to EXTERNALLY ROTATE the entire top leg.
Generate ALL motion from the HIP allowing no compensation/movement anywhere else in the body.
Hold at end range briefly, return to starting position and repeat.
TAKE THE BODY/JOINT THROUGH A FULL AVAILABLE ROM USING CONTROLLED MOMENTUM/MOVEMENT FOR 1 set of 5-10 reps.
HIP/GLUTE STRETCH - LYING
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Preparation : Lying on back lift right leg so that knee and hip are bent 90 degrees
Movement : 1 Keeping right shoulder on the ground roll right leg over body to the left 2 use the left arm to pull the right leg and deepend the stretch if required
QUAD STRETCH - PRONE LYING
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Preparation : Lying on stomach - tuck right heel to right glute (bum) holding with right hand.
Movement : Simultaneously 1. pull heel to bottom 2. press hips into floor 3. lift chest slightly 4. all whilst exhaling 5. inhale and relax and repeat
DOWNWARD FACING DOG
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Preparation :
Start on your hands and knees with your hands directly underneath your shoulders.
Be sure the fingers are facing straight ahead.
Movement :
Keeping your hands firmly in place, lift the knees off the floor.
Drive the hips high into the air, extending the legs.
Try to keep the heels on the floor (This is not imperative).
Try to keep a straight line running from the arms, through the spine and through the tail bone.
Straighten the legs as much as possible without letting the lower back round.
It is acceptable to allow the heels to come off the floor as well as slightly bend the knees to keep the back in a straight line.
Hold this position for 3 to 5 deep breaths.
PSOAS - KNEELING
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Start in a kneeling position as depicted.
Position back leg in internal rotation.
Movement :
While activating same side glute perform a posterior tilt (flatten back).
To enhance the stretch, reach same side arm up and over. It is important not to deviate forward or backward while reaching up and over.
While maintaining the above-mentioned steps, rotate posteriorly as depicted.
Repeat 3-5 times.
Switch sides and repeat directions.
Pelvis should be “tucked under” throughout stretch (posterior pelvic tilt).
A posterior tilt, along with hip internal rotation and activation of the gluteus maximus, allows for proper isolation.
The same directions can be utilized standing. However, the standing variation will be less effective for the rectus femoris.
HAMSTRING - LOWER, LYING
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Lie down on back and flex hip and knee to 90°. Your lumbar spine should NOT move!
Movement :
Pull your toes back toward your shin as far as you can control.
Slowly extend knee to ceiling until a slight stretch is felt. The thigh must remain vertical without allowing the spine to move.
Hold for 20-30 seconds, repeat for 2-3 reps.
Alternative technique: Following movement instructions, wrap towel around foot and slowly extend knee to ceiling until a slight stretch is felt.
Lumbar spine must remain neutral.
FORWARD STRETCH
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Preparation : Seated on Floor stretch arms forward towards shins or toes and hold in stretched position.
Movement : Hold position for 30 - 60 seconds whilst breathing deeply. Try to exhale and sink forward, inhale and hold (do not bounce or overstretch)
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