Transcript
Low back HEP Knee to Chest Stretch 1. 2. 3.
Lying with your knees bent and your feet on the floor. Lift one knee towards your chest. Place your hands behind the knee and draw it into your chest Hold, __20___ seconds. Repeat, __3___ times. Lower Trunk Rotation Stretch
1. 2. 3.
Lying on your back with knees together and bent. Slowly roll your knees to one side keeping your upper trunk still and hold, _20___ seconds. Repeat, __3___ times on each side. Hamstring Stretch
1. 2. 3. 4. 5.
Lie on back holding one leg with hands as shown. Keep the opposite knee bent Straighten the knee as far as you can. Hold, __20___ seconds. ___3__ repetitions on each leg, ___2__ times per day. Calf Stretch
1. 2. 3. 4. 5.
Position your body against a wall as shown with one foot behind. Point toes directly toward wall and hold heel down. Lean into wall as shown so that you feel a stretch; DO NOT BENT FORWARD. Hold, __20___ seconds. __3____ repetitions on each leg, ___2__ times per day. Pelvic Tilt
1. 2. 3. 4.
Lie on back with knees bent. Tighten abdominal muscles, squeeze buttock muscles and flatten back as shown; DO NOT PUSH THROUGH LEGS. Hold, ___5__ seconds. __10___ repetitions, ___2__ times per day. Abdominal Bracing (Knee Push/Hold)
1.
Lying on your back .
2.
Lift your leg and gently resist the movement with your hand.
3.
Repeat with other leg.
4.
Repeat __10___ times.
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Marching with Pelvic Lift 1. 2. 3. 4. 5.
Lie on back with both knees bent. Tighten abdominal muscles, then lift right leg as shown Hold, __2-3___ seconds. Repeat with opposite leg, keeping abdominal muscle tight. __10___ repetitions, ___2__ times per day. Curl Ups
1. 2. 3. 4. 5.
Lie on back with knees bent. Reach toward knees and curl trunk upward as shown. Look up at ceiling and DO NOT curl neck. Hold, __2-3___ seconds __20___ repetitions, __2___ times per day.
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Neck HEP Chin Tucks 1. 2. 3. 4.
Begin sitting or standing naturally. Tuck your chin and GENTLY pull your head straight back Hold __5___ seconds. __10___ repetitions, __2___ times per day.
Neck Lateral Flexion Stretch 1. 2. 3. 4.
Assume position shown, holding onto object with one hand. Gently bend head in opposite direction, keeping shoulder down as shown. Hold __20___ seconds. __3___ repetitions on each side, __2___times per day Neck Rotation Stretch
1. 2. 3. 4. 5.
Assume position shown (with one hand on tailbone). Turn head to opposite side, looking down toward that hip. Increase stretch as needed by gently pulling on head and pushing shoulder down as indicated by arrows. Hold ___20___ seconds __3___ repetitions on each side, __2___ times per day. Chest Stretch
1. 2. 3. 4. 5.
Stand in a corner about 1-2 feet from wall with hands on wall as shown. Lean into corner so that you feel a gentle stretch in chest and front of shoulder. Vary the stretch by moving arms higher or lower, or by standing father away from wall. Hold, __20___ seconds __3___ repetitions, __2___ times per day. Shoulder Blade Squeezes
1. 2. 3. 4.
Stand with elbows bent to 90 degrees Pinch shoulder blades together as you rotate arms outward Hold, ___5__ seconds __20___ repetitions, ___2__ times per day.
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