STRETCHING DO’S AND DON’TS. Perform this … endstream endobj 491 0 obj <. Breathe in when you’re in the resting (starting) position. Side lying glute stretch. How To Do Jumping Jacks. Improving your muscle tone and strength will help reduce your risk of falls and keep you strong and healthy. Repeat with both legs 2-3 times. If you've done a lower body-focused HIIT, strength or combo session, give your jelly legs some love with this stretch sequence. xÚc``d``Ìa`e`ÜWÀ À€ l@ÈÂÀ±ƒáıv†ğ‚E³Voº½ş°Ìæ˱ øÔ�Ì!–. Beginner Stretches for the Lower Body Lateral Thigh (GLUTES) Lying glute stretch. Focus on flexibility with these simple, effective stretches that target your lower body muscles, including your hamstrings, Achilles tendon, glutes, and hips. Gently reach out so that you feel your shoulder blades stretching away from each other. Place a firm pillow between your knees. 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. 4. 1. Place your arms out to the side at shoulder level, with your palms facing down, flat on the floor. May 14, 2019 by Susi May. • Stretching should never cause pain, especially joint pain. Repeat: 5 times Sets: 1 Hold Time: 5 secs Resistance/Time: 0 Sessions: 1 /day. • Do not hold your breath as you exercise. training partner), to maintain your body balance and proper posture. Gently bend your head forward. 2. Best Lower-Body Stretches These 38 Leg, Hip, and Glute Stretches (Plus 1 Video!) Lower back stretch: 30 seconds. Repeat 2 to 4 times. Flexibility exercises also increase efficiency and therefore improve performance. Side leg lifts (CDC and NIA) Hips; outer thighs Tap toes out to one side, then pull back in -- 4. your upper left thigh. xÚÍ»KBq†ñïïä%óvÔ²‹e‰�MMíÊ�–†œœ¢­¡µ! Repeat with both legs 2-3 times. Full Body Workout At Home Instructions. – 10 – 2. Slowly pull knee across the body towards the . Lower Body Stretching PROTOCOL ` o. Adding stretching … Lie down on your back and then slowly pull your knees toward your chest. Breathe evenly as you hold this position for 2 to 3 seconds. How to do the exercises Lower neck and upper back stretch 1. (Front of Thigh) Stretch Using a Chair (B) Place your foot on a chair behind you. comfortable stretch. E. Hip Adduction – Isometric. Bring your elbows together as if you were performing a pec fly. Outer Thigh: Iliotibial Band (ITB) Use your upper arm to pull the knee towards your body. Bend right knee. 2. Frequency . Patient lies flat on their back. 5. "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 221 0 obj <]>>stream • Use a sturdy surface (like a kitchen counter) for balance during standing exercises. seconds. This can be done standing up and placing arms on a table . Bring the right leg over to the left. endstream endobj Inner thigh stretch Inner part of thighs Hold onto back of a chair for more support -- 5. This helps prevent blood clots. Gently tighten your buttocks and feel the stretch on the front of the thigh. Printable Full-Body Stretch Routine For Chill Days. HIP AND OBLIQUE EXERCISES 1. Shoulder Rotator Stretch. Keeping your torso upright and your core engaged, lower your body until your right thigh is parallel to the ground. Precautions: See your doctor if you have any injuries, illnesses, or other medical conditions. Place both hands on the floor, on either side of left foot, for support. 180 0 obj <>stream Lie on your back with both knees bent and your feet flat on the floor, pointed ahead. Lean forward until stretch is felt in chest. before doing lower body exercises. 2. Repeat _____ times. Neck Lateral Flexion Stretch 3. This is your starting position. Repeat the stretch on the other leg. You are stretching the glute of the bent leg here. Don’t Standing Hamstring Stretch This stretch is not advised because… Left leg in front of you. If you have pain, ease up on the movement. Stretch by lowering yourself down and hold the stretch position for several seconds before switching legs. %%EOF Hold . Hamstring stretch: 30 seconds + 30 seconds. endstream endobj startxref Hold your lower leg for support. Lower Body Stretching Routine Instructions. 2. Squeeze the pillow and hold for 5 seconds. Complete warm up prior to sports/activity which includes dynamic stretching 2. Stand upright and clasp your hands behind the back. 7.9K Shares You work your body to get strong, but remember a strong muscle is a flexible one. 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 2) Stretches the front of your hips and knees. Latisssimus Dorsi Stretch Slowly lower head and chest towards the ground . Lower Extremity Stretching Home Exercise Program. Assume position, begin by tucking the leg under the right. You never want to stretch cold muscles, so always do light cardio for 2 minutes to get the blood flowing and warm your muscles. Then, slowly lower your body. Hold for 20-30 seconds. Hold each stretch for 60 seconds (Ex: 3 x 15 secs or 2 x 30 secs), for optimal results. %PDF-1.7 %¦éÏÄ Release your shoulders and relax. When a stretch is felt, hold. Sit with feet flat on the floor. 178 0 obj <> endobj Sit with feet together and flat on the floor. If you still have pain, stop. Use your right elbow to add a push to the left knee to further the stretch. 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. Stretching recommendations: 1. 2. Latissimus Dorsi and Posterior Deltoid Stretch 4. Hold for 15 to 30 seconds. Front Thigh (Hip Flexors) Kneeling hip flexor stretch. Lower body cool-down stretches. 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. 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. Keep right leg straight. For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. Will Open Up Your Entire Lower Body. Lower Body Stretches 1. 534 0 obj <>stream With your left arm behind you, rotate your upper body toward your left arm and hand. PULL YOUR ARM ACROSS YOUR BODY GENTLY OBTAINING A STRETCH IN THE BACK OF THE SHOULDER. 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. 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 Stretching Basis. Keep back straight and feet shoulder width apart. Pause, and then push back up to the starting position. Repeat on the other side. Keep the arms straight and twist your wrists such that the palms face the floor. Stand facing away from a bench, holding a pair of dumbbells at arm’s length by your sides. You should feel a stretch in your lower back and possibly the outside of your left leg. Hold the stretch for 15 to 20 seconds then rest and repeat. Benefits: 1) Strengthens the buttocks, belly and back muscles. Lower Extremity Strengthening Exercises – Sitting, Page 2. @���Ab3�I��΀L"c� M�&* 3. April 26, 2019 by Maggie Ryan. Frequency: 3 sets of 60sec 1-2 times per day : Increase … Lower Body Exercises in Bed. %PDF-1.5 %���� 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. 1. Pectoral Stretch at 90 and 120 Degrees 7. You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. h�b``�c``������������X����w From a sitting position, move both feet to one side as shown. E. F. Knee Flexion – Sitting with resistance ®band (Thera-Brand ) 1. Pull your hands away from the back as far as you can. 6. 3) Print PDF available at the end of the infographic. Calming Cool-downs Cooling down after exercise allows your body to safely return to its normal resting level. Low Impact Exercises: 1. First, make sure to do some dynamic stretching prior to doing your full body stretching routine. Slowly . Neck Flexion/Extension Stretch 2. LOWER BODY STRETCHES A B Quadriceps Stretch Lying on Stomach (A) Place a strap around the ankle of the leg you want to stretch. 0 lower back, hips, legs and ankles. Complete 2 – 4 repetitions per stretch . 1. Place the toes of your left foot on the bench behind you. 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. This reduces the incidence of injuries, such as muscle strains, pulls or tears. All stretching should be static; no bouncing stretches. 3. Relax. Continue until a stretch is felt . :00,(�����P�>G� ��b)�����~",��"�hLh:�z�K�s�TƖ���Y���VF��=�� p�f����Y! IN THE … Your body should be in a straight line from shoulders to knees. Triceps Stretch 5. Breathe out as you move. 490 0 obj <> endobj Below are my absolute favorite lower body stretches perfect after any workout. Lean 1) excessive strain to lower back, 2) common for • Exercises should not cause sharp pain. 1ˆÃ,$`’�‚4d >ä ˜‡(Â",Á2¬@ Va Ê°PùšÑD5 Wiggling Warm-ups 11 Beginning with a warm-up will help prepare your body for the main exercises. Take a position like this and go as low as you feel comfortable with.