FUNCTIONAL HEALTH SELF CARE PROGRAMS
STRETCHING LEVEL 1- LOWER BODY BASICS
HIP
STANDING QUAD STRETCH
MUSCLES: Rectus Femoris
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KNEALING HIP FLEXOR STRETCH
MUSCLES: TFL, Psoas
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Start Position
Begin standing place one hand on wall or chair for support. Other hand grasps ankle of flexed knee. Keep knees side by side. |
Movement
Gently pull heel toward rear until gentle stretch is felt in thigh. |
Start Position
Begin sitting upright in chair. Maintain good posture, with spine in a neutral position. |
Movement
Gently pull head sideways away from depressed shoulder. Slowly drop chin down towards your chest |
Reps: 1-3 Hold Time: 30sec Frequency: Daily
PIRIFORMIS STRETCH
Muscles: Piriformis, Lateral Hip Rotators
Reps: 1-3 Hold Time: 30sec Frequency: Daily
SEATED HAMSTRING STRETCH
Muscles: Biceps Femoris, Semimembranosus, Semitendinosus
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Reps: 1-3 Hold Time: 30sec Frequency: Daily
SEATED PIRIFORMIS STRETCH
Muscles: Piriformis
Reps: 1-3 Hold Time: 30sec Frequency: Daily
IT BAND STRETCH
Muscles: Iliotibial Band, Gluteus (medius, minimus)
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LEG/KNEE
WALL CALF STRETCH
MUSCLES: Gastrocnemius, Soleus
Reps: 1-3 Hold Time: 30sec Frequency: Daily
SEATED INNER THIGH STRETCH
MUSCLES: Gracilis, Adductor Magnus
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GLUTEUS MAX STRETCH
MUSCLES: Gluteus Maximus
Reps: 1-3 Hold Time: 30sec Frequency: Daily
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Reps: 1-3 Hold Time: 30sec Frequency: Daily