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Egoscue

EGOSCUE - Supine Groin Stretch

Cliff Scherb ·

Lie on your back with one leg up over your inflatable large block or chair.

  1. Your other leg is straight out on the floor with it propped up from the side.

  2. 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.

  3. 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)

Stretching, Egoscue

EGOSCUE - Supine Calf & Hamstring Stretch

Cliff Scherb ·

Lie on your back with your knees bent

  1. Position 1: Take a strap or belt and loop it under the ball of one foot

  2. 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

  3. Position 2: Loop the strap under the heel of the straight leg

  4. 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

  5. Hold as directed on your menu (30 to 60 seconds)

  6. Switch legs and repeat both positions