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