FUNCTIONAL HEALTH + WELLNESS
  • WELCOME
    • About US >
      • Our Services (What We Do)
      • Our Team (Who We Are)
      • Our Location (Where We Are)
      • Visit Us
      • BUY A GIFT CERTIFICATE
      • Our Goal
  • MAKE AN APPOINTMENT
  • MEMBERSHIP
    • FH Wellness Membership
  • Free Self Care Guide
    • Foot and Ankle Selfcare
    • NUTRITION AT HOME >
      • Recipes
    • Stretching Level 1- Upper Body Basics
    • Stretching Level 1 - Lower Body Basics
    • FHW Blog
  • RED LIGHT + INFRARED LIGHT THERAPY
  • Testimonials

FUNCTIONAL HEALTH SELF CARE PROGRAMS
STRETCHING LEVEL 1- LOWER BODY BASICS​


HIP

STANDING QUAD STRETCH
​​MUSCLES: Rectus Femoris
KNEALING HIP FLEXOR STRETCH
MUSCLES: TFL, Psoas
Picture
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.​
Picture
Movement
Gently pull heel toward rear until gentle stretch is felt in thigh.​
Picture
​Start Position
Begin sitting upright in chair. Maintain good posture, with spine in a neutral position.​
Picture
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
Picture
Start Position
Begin Lying on back. Cross one leg over other, place ankle on opposite thigh above knee.​
Picture
Movement
Grasp uncrossed leg under thigh and gently pull toward chest. Stretch should be felt in hip of crossed leg.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

SEATED HAMSTRING STRETCH
Muscles: Biceps Femoris, Semimembranosus, Semitendinosus
Picture
Start Position
​Begin sitting upright on edge of chair. Maintain good posture with flat low back. Fully extend one leg.
Picture
Movement
While maintaining flat low back, lean forward until a gentle stretch is felt behind thigh.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

​SEATED PIRIFORMIS STRETCH
Muscles: Piriformis
Picture
Start Position
​Begin sitting with neutral spine. Cross one leg over other, placing ankle on opposite thigh above knee.
Picture
Movement
​Slowly lower chest down toward knee. Keep a flat low back. Stretch should be felt in hip of crossed leg.
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

IT BAND STRETCH
Muscles: Iliotibial Band, Gluteus (medius, minimus)
Picture
Start Position
​Begin Standing next to wall. Side to be stretched should be closer to the wall. Place one hand/forearm on the wall, leg closest to wall crosses behind opposite leg.
Picture
Movement
​Slowly lean hips toward wall until gentle stretch is felt in the outside hip area.

LEG/KNEE

WALL CALF STRETCH
​​MUSCLES: Gastrocnemius, Soleus
Picture
Start Position
Begin standing with leg to be stretched extended behind body. Keep heel on ground and leg straight.​
Picture
Movement
Bend front knee slightly slowly sitting hips back allowing rear leg to bend while maintaining heel to floor contact until gentle stretch is felt in lower calf.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

SEATED INNER THIGH STRETCH
MUSCLES: Gracilis, Adductor Magnus
Picture
Start Position
Begin Seated with good posture. Bend knees pulling feet inward until bottom of feet meet.​​​
Picture
Movement
Gently press knees toward floor with hands and forearms until stretch is felt in inner thighs.​
GLUTEUS MAX STRETCH
MUSCLES: Gluteus Maximus
Picture
Start Position
​Begin lying on back with one leg flexed foot flat on floor. Bring opposite knee toward chest, interlock fingers around knee.
Picture
Movement
Pull knee toward opposite shoulder until gentle stretch is felt in the hip.​
​Reps: 1-3 Hold Time: 30sec Frequency: Daily

​Reps: 1-3 Hold Time: 30sec Frequency: Daily

Proudly powered by Weebly
  • WELCOME
    • About US >
      • Our Services (What We Do)
      • Our Team (Who We Are)
      • Our Location (Where We Are)
      • Visit Us
      • BUY A GIFT CERTIFICATE
      • Our Goal
  • MAKE AN APPOINTMENT
  • MEMBERSHIP
    • FH Wellness Membership
  • Free Self Care Guide
    • Foot and Ankle Selfcare
    • NUTRITION AT HOME >
      • Recipes
    • Stretching Level 1- Upper Body Basics
    • Stretching Level 1 - Lower Body Basics
    • FHW Blog
  • RED LIGHT + INFRARED LIGHT THERAPY
  • Testimonials