This series of stretching sessions is designed and targeted towards larger and tighter muscles groups. Hold the positions in a controlled and slow motion. (Never go deeper than an RPE of 6 on a scale from 1-10.)
Stretching, Stretching Routines
Stretching
Camel Pose - abdominal stretch 유
Neck stretch 유
Pelvic muscles stretching 유
Shoulder side stretching 유
Downward facing dog pose near the wall - lats and pectoral stretch 유
Extended triangle pose - oblique stretch 유
Muscles involved: Abdominal external oblique muscles.
Execution: Straighten up with your feet slightly wider than your shoulders. Extend your arms to the sides. Your right foot looks outward, and your left foot is turned at 90 degrees to your upper body. Put your right hand on your right shin, and, by keeping your back straight, raise your other arm. At the same time, move your pelvis backward and down. Repeat the exercise on the other side.
Side-lying quadricep stretch 유
The sidelying quad stretch is a great way to get a good stretch to your quads. Being on the floor in a supported position can help you focus in on the stretch in your quads. Here is how you do the sidelying quad stretch:
Lie on your side.
Bend the knee of your top leg as far as you are able.
Maintain position for 30 seconds.
Return to starting position.
Repeat exercise 3 to 5 more times with each leg.
Low back stretch - childs pose 유
ITband/hip leg cross-over stretch 유
Butterfly hip groin stretch 유
The butterfly stretch exercise stretches your inner thighs, groin, hips, and lower back. If you are prone to lower-back discomfort, take extra care to lean forward from your hips rather than rounding your lower back. This exercise may also cause some knee discomfort.
Hold the lifted straightness of the back leg and rotate your pubic bone toward the wall. If possible, hold that position and extend your arms upwards, lengthening upwards also through the side chest and the crown of your head.
Hold for five breaths and repeat for the other side.
High lunge hip flexor stretch 유
This strong exercise requires your hamstring and glute to work to straighten the back leg. Step up to a wall with your left toes about five centimetres away. Step back with your right foot until your left thigh is parallel with the ground, while your knee remains directly above the ankle. Place your fingertips on the wall. With the right heel lifted, rotate the right outer thigh down and broaden and lift the right hamstring to straighten the right leg.
Hold the lifted straightness of the back leg and rotate your pubic bone toward the wall. If possible, hold that position and extend your arms upwards, lengthening upwards also through the side chest and the crown of your head.
Hold for five breaths and repeat for the other side.
Reclining hip flexor stretch 유
Lie back on the floor and bring your knees above your hips with bent legs. Cross your left foot across your right knee, so that your left knee sticks out to the side. Place your hands on the back of your right knee and gently draw it toward you. This will stretch various hip flexors on your left side.
Hold or gently increase the stretch for 30 to 60 seconds. Repeat with the right knee out to the side.
IT Band Stretches
The Iliotibial tract band – IT band – is a long ligament that runs down the outside of your upper leg. This band of tissue connects to the hip via the tensor fascia latae (TFL) and the gluteus maximus and to the knee via the tibialis anterior and the peroneus longus. The IT band helps to stabilize and move the knee joint, and tightness or inflammation of this band can lead to problems like IT band syndrome and knee and hip pain.
A common misconception about the IT band is that you can stretch it. However, because the IT band is a ligament, not a muscle, you need to stretch the muscles connected to it. Stretching a tendon or ligament can lead to injury.
Hamstring Stretch - wall or doors
Starting Position: Lie flat on your back on the floor / mat adjacent to a wall edge (corner) or in a door jam. Elevate one leg to rest against the wall while the other leg will lie flat on the floor / mat past the wall edge or door jam. Adjust your position to allow you to rest as much of the back of the elevated leg against the wall without having to lift your hips off the floor and point your toes towards the ceiling. Extend your arms outwards at shoulder level with palms facing upwards and stiffen (“brace”) your abdominal muscles to stabilize your spine.
Psoas Stretch - "Runners Stretch"
Directions
Grab a Stretch-Out Strap, a towel, a rope, two belts fastened together—whatever.
Loop one end around one of your feet and hold the other in the same side hand
Lie on the edge of your bed with one leg planted on the ground and the other flat on the bed and parallel to the edge of the bed. The one on the bed should be the one that the strap is looped around.
Prop your torso up on your elbows.
Scoot the planted foot as far forward (toward your head) as possible. Doing so, you might feel a hamstring stretch in the planted leg.
Pull on the strap, bringing your foot toward your shoulder blades. Hold 30 seconds and repeat for each leg as needed.
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.