Stretching

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

Stretching, no equipment, Egoscue

EGOSCUE - Hip Lift

Cliff Scherb ·

  1. Lie on your back with your feet on the floor.

  2. Cross one ankle/foot over to the opposite knee, just above the knee.

  3. 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.

  4. As you pull the knee with your ankle on it toward you, press the other knee away from you.

  5. Hold this position as directed on your menu, then switch sides and repeat.

Stretching, Egoscue

EGOSCUE - Hip Crossover Stretch

Cliff Scherb ·

  1. Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead.

  2. Place your arms out to the side at shoulder level, with your palms flat on the floor.

  3. 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.

  4. Look in the opposite direction and relax your shoulders. 

  5. Press the left knee away from your body using the left hip muscles.

  6. Hold as directed on your menu, then switch sides and repeat.