Flexibility Exercises
Flexibility exercises are given for the following muscles (each exercise should be performed two to three times and held for a minimum of 20 seconds). This should be performed 3 to 4 times per week.
Goals
3-4 times per week
2-3 times each exercise
30-40 seconds hold each
Exercises
HIP FLEXOR STRETCH
While standing, place your foot on a chair as shown. Next, bend your knee to stretch the front of the thigh on the leg that is on the ground.
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OR
While kneeling, lean forward and bend your front knee until a stretch is felt along the front of the other
HAMSTRING STRETCH
Start by standing and prop your foot on a chair or a step.
Next, slowly lean forward until a stretch is felt behind your knee/thigh. Bend through your hips and not your spine. Hold, then return to starting position and repeat.
QUADRICEPS STRETCH
Pull heel toward buttock until a stretch is felt in front of thigh. Prevent back from arching.
Repeat on both sides.
STANDING LUMBAR EXTENSION
Stand with your hands on your back with index fingers towards the bottom and at the level of your spine in which you want to focus the movement/stretch.
Next, lean back and extend your spine at the level of your pointer/index fingers. Return to standing up straight and repeat.
SHOULDER AND ARM STRETCH
Stand at a corner or doorway. Place the front of your shoulder and entire arm onto the wall.
Slowly turn your body away from the wall until you feel a gentle stretch in the front of your shoulder and chest.
