Lower Body

* Please consult with your practitioner before incorporating any of the following exercises into your program

Hold all stretches for 30 seconds and make sure you complete each move on BOTH sides. Repeat stretches twice on each occasion with your body squarely aligned before beginning any stretch. Initially repeat 2-4 times per day. You should only take the stretch to a comfortable range. It shouldn’t produce pain. Please only perform stretches advised by your practitioner.

Hip Flexors and Quads

Hip Flexor Stretch 1

  • Place one foot forward and the other leg back on its toes
  • Slowly slide your back foot further back
  • Keep your spine straight and upright

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Hip Flexor Stretch 2

  • Place one on a chair and the other leg back on its toes
  • Slowly slide your back foot further back
  • Keep your spine straight and upright

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Hip Flexor Stretch 3

  • Kneel down on one knee with the other leg out in a lunge position
  • Tilt your pelvis backwards so your lower spine is not arched
  • Lean forward keeping your spine upright

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Quad Stretch

  • Bend one knee and pull foot towards your body
  • Keep your spine straight and upright

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Hamstrings

Hamstring Stretch 1

  • Lie on your back.
  • Lift one leg straight up and pull at back of knee towards chest
  • Keep stretched leg straight

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Hamstring Stretch 2

  • Sit and have one leg straight and one leg bent
  • Reach forward aiming to touch your toes on the straight leg side
  • Keep stretched leg straight

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Hamstring Stretch 3

  • Stand and place foot on a chair
  • Lean forward slightly over the straight leg side
  • Keep stretched leg straight

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Lower Back

Knees to Chest

  • Pull both knees to chest
  • Hold as close to body as possible keeping upper body neutral

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Lumbar Stretch

  • Start on hands/knees
  • Sit back on your feet
  • Reach forward with your hands/arms

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Cat Stretch

  • Position yourself on all fours.
  • Arch middle back toward ceiling

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Reverse Cat Stretch

  • Position yourself on all fours
  • Point stomach toward floor

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Gluteals / Piriformis

Gluteal Stretch 1

  • Lie on your back.
  • Lift up knee and pull with hands towards chest

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Gluteal Stretch 2

  • Lie on your back.
  • Lift up knee and pull with hands towards opposite shoulder

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Gluteal Stretch 3

  • Lie on back
  • Pull one knee up with hands
  • Cross opposite leg over.

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