Glutes, hamstrings, abs and lower back stretching session.
30minutes, Egoscue, Stretching Routines, Ⓐ Level A Athletes
Egoscue
30minutes, Egoscue, Stretching Routines, Ⓐ Level A Athletes
★EGOSCUE Lower body stretch #1 - (20-30min)
EGOSCUE - Air Bench
How to Perform this E-cise™
Stand with your back against a wall with feet and knees hip width apart and feet pointed straight.
Walk your feet away from the wall while sliding your body down at the same time.
You will be "seated" in an invisible chair, with your knees bent to 105 degrees.
Your hips are just slightly higher than your knees; your ankles are slightly ahead of your knees.
Your lower back should be completely flat against the wall.
Your arms can hang down to your sides, or rest your hands gently on your lap.
Hold as directed on your menu.
Keep the weight in your heels, do not press forward on your toes.
DO NOT DO THIS E-CISE IN SOCKS!
DO THIS EXERCISE IN ATHLETIC SHOES OR ON A YOGA MAT!
EGOSCUE - Supine Groin Stretch
Lie on your back with one leg up over your inflatable large block or chair.
Your other leg is straight out on the floor with it propped up from the side.
Your arms should be at 45 degrees with your palms up. Relax your upper body and notice that your low back should begin to get flatter to the floor the longer you are in this position.
HOLD and relax, then repeat on other leg. (Lay in this position for a minimum of 5min and up to 20minutes for each side, left and right)
EGOSCUE - Core Abdominals
How to Perform this E-cise™
Position 1-Lie on your stomach propped up on your elbows, your elbows should be directly under your shoulders.
Tuck your toes under and bridge your body off the floor.
Without moving your elbows, pull your hands apart and let your shoulder blades collapse together.
Position 2-3- Lie on your side propped up on your elbow with the other arm resting along your body and your feet stacked on top of each other.
Lift your hips up off the floor and let your shoulder blades come together.
Position 4-Lie on your back propped up on your elbows.
Flex your feet so you toes point to the ceiling and contract your thighs.
Lift your hips/buttocks up off the floor keeping your toes pulled back and feet straight.
As you lift your hips off the floor, try to think about pushing your chest to the ceiling and allowing your shoulder blades to come together.
Stretching, no equipment, Egoscue
EGOSCUE - Spinal Floor Twist
How to Perform this E-cise™
Lie on one side in the fetal position with your arms straight out from your shoulders in front of you.
Stack your knees one directly atop the other, where they should remain throughout the e-cise.
Open the top arm, lifting it up and over your body to the other side letting it rest to the floor or as close to the floor as you are able.
Move your head to look in the same direction as that arm.
Do NOT let your knees come apart while moving the arm to the other side.
Use your bottom hand to hold your knees together and keep them stacked on top of one another.
Remember to breathe.
Allow your body to open up.
Hold as directed on your menu.
Switch sides and repeat.
Stretching, no equipment, Egoscue
EGOSCUE - Wall Quad Stretch
Kneel down facing away from the wall
Place the top one foot up on the wall with the same knee on the ground as close to the wall as is comfortable
You may want to place a cushion or blanket on the floor under your knee for comfort
Step forward into a lunge position with the other foot keeping the forward knee directly over the ankle and your foot pointed straight ahead
You will feel a stretch on the front of the thigh that is on the wall
Moving the knee of the foot that is on the wall farther away from the wall will decrease the stretch and moving the knee closer to the wall will increase it
The stretch should be comfortable, not painful
Place your hands on the front knee and push your upper body back toward the wall
Relax your shoulders and breathe
Hold as directed on your menu, then switch sides and repeat
Stretching, no equipment, Egoscue
EGOSCUE - Static Wall
How to Perform this E-cise™
Lie on your back with your legs pointed straight up and against the wall, upper body relaxed with arms out to sides at about 45 degrees and palms facing up feet should be hip width apart.
When getting into this position, get your hips as close as possible to the wall, so once you are in position your butt is also as close as possible to the wall.
If your hips are lifting off the floor then scoot your butt back until you are able to place your hips flat. As you get more functional, your hips will sit closer to the wall and be flat on the floor at the same time.
In this position tighten your thighs and pull ALL of your toes down and back evenly towards your face.
Your feet must be pointed straight(parallel) for your hips to properly do the needed work to stabilize your spine.
Hold as directed on your menu.
This exercise promotes thoracic extension while limiting the rotation ability of the lower load joints.
Stretching, no equipment, Egoscue
EGOSCUE - Supine Foot Circles & Point/Flexes
How to Perform this E-cise™
Lie on your back with one leg extended and the other leg bent and pulled up toward your chest.
Clasp your hands behind the bent knee.
Keep the foot on the floor pointed straight up toward the ceiling and your thigh muscles relaxed.
Circle the lifted foot one way for the indicated number or repetitions, then reverse direction for the same number of reps.
Make sure the knee stays absolutely still with movement coming from the ankle and not the knee.
For the point/flexes, bring the toes back toward the shin to flex, then reverse the direction to point the foot forward for the indicated number of reps.
Switch legs and repeat.
EGOSCUE - Supine Calf & Hamstring Stretch
Lie on your back with your knees bent
Position 1: Take a strap or belt and loop it under the ball of one foot
Firmly holding the ends of the strap, straighten that leg and PULL YOUR TOES DOWN toward your hips to feel a stretch in the calf or back of your lower leg
The straight leg should be lined up with the bent knee.
Keep your thigh/quad tight and toes pulled back
Your upper body should be relaxed throughout the e-cise, shoulders back on the floor
Position 2: Loop the strap under the heel of the straight leg
Pull back on the strap so your leg points towards the ceiling, you will feel a stretch in the back of your thigh. Keep your thigh tight and TOES RELAXED.
Lie on your back with your knees bent
Position 1: Take a strap or belt and loop it under the ball of one foot
Firmly holding the ends of the strap, straighten that leg and PULL YOUR TOES DOWN toward your hips to feel a stretch in the calf or back of your lower leg
The straight leg should be lined up with the bent knee.
Keep your thigh/quad tight and toes pulled back
Your upper body should be relaxed throughout the e-cise, shoulders back on the floor
Position 2: Loop the strap under the heel of the straight leg
Pull back on the strap so your leg points towards the ceiling, you will feel a stretch in the back of your thigh. Keep your thigh tight and TOES RELAXED.
Do NOT let the hip lift up off the floor
Hold as directed on your menu (30 to 60 seconds)
Switch legs and repeat both positionsDo NOT let the hip lift up off the floor
Hold as directed on your menu (30 to 60 seconds)
Switch legs and repeat both positions
Stretching, no equipment, Egoscue
EGOSCUE - Hip Lift
Lie on your back with your feet on the floor.
Cross one ankle/foot over to the opposite knee, just above the knee.
Lift the foot that is still on the floor up until your calf is parallel to the ground and the knee is bent at a 90 degree angle.
Relax your shoulders and put your arms out to the sides, palms up.
As you pull the knee with your ankle on it toward you, press the other knee away from you.
Hold this position as directed on your menu, then switch sides and repeat.
EGOSCUE - Hip Crossover Stretch
Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead.
Place your arms out to the side at shoulder level, with your palms flat on the floor.
Cross your left ankle over your right knee and rotate the ankle/knee junction down toward the floor.
Your left foot should now be flat on the floor, along with the outside of your right leg.
Look in the opposite direction and relax your shoulders.
Press the left knee away from your body using the left hip muscles.
Hold as directed on your menu, then switch sides and repeat.