Post activity lower body maintenance stretching

Protocol

Post-activity Lower Body Maintenance Stretching

YOUR HOME PROGRAM

Created by Allan Parsells, MS, ATC Dec 12th, 2016 View at "www.my-exercise-code.com" using code: UKGNV5Q

Total 10

HAMSTRING STRETCH WITH TOWEL While lying down on your back, hook a towel or strap under your foot and draw up your leg until a stretch is felt under your leg. calf area.

Repeat 3 Times Hold 30 Seconds Complete 1 Set

Keep your knee in a straightened position during the stretch.

1 set pulling over your nose 1 set pulling over your right shoulder 1 set pulling over your left shoulder

SINGLE KNEE TO CHEST STRETCH SKTC While Lying on your back, hold your knee and gently pull it up towards your chest.

Prone Quadriceps Stretch Lie on your stomach; hook a strap around your foot/ankle. Gently pull your heel towards your bottom until a stretch is felt in the front of the thigh. Keep your back relaxed and your hips flat on the table.

Repeat 3 Times Hold 30 Seconds Complete 1 Set

Repeat 3 Times Hold 30 Seconds Complete 1 Set

1 set pulling over your head 1 set pulling over your right shoulder 1 set pulling over your left shoulder

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Created By Allan Parsells, MS, ATC

Dec 12th, 2016 - Page 1 of 4

It Band Stretch -Cross 1 leg over top of the other -Reach down to the back foot as per picture -Breathe deeply and try to get the muscle to release

Adductor/Groin Frog Stretch Activate your glutes to push your hip towards the floor, feel a stretch through the groin/inner thigh.

Low Lunge with Twist/QL and Hip Flexor Stretch Bring one leg forward into a kneeling lunge.

Make sure your knee stays over your ankle.

Slowly let the hips melt forward, stretch the front of the back leg. Gently pull the belly in towards the spine and bring the tailbone towards the floor. Keeping the hips square,as you exhale begin to twist toward the front knee from the belly button up.

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Created By Allan Parsells, MS, ATC

Repeat 3 Times Hold 30 Seconds Complete 1 Set

Repeat 3 Times Hold 30 Seconds Complete 1 Set

Repeat 3 Times Hold 30 Seconds Complete 1 Set

Dec 12th, 2016 - Page 2 of 4

Figure Four - Piriformis Begin by lying on your back with your knees bent, feet flat on the ground. Raise your right foot up to your left knee, pressing the back of your ankle against the top of your knee.

Reach under your left knee with both hands.

Using your arms assist in bringing your left knee towards your chest, lifting your left foot off of the ground. Pull only until you feel a stretch in your right glute and hip. Maintain this position for the recommended hold time and then switch legs.

Pretzel Stretch Start out on your left side, using your right(top) hand grab your left (bottom) foot and pull to provide a quad/hip flexor stretch, do NOT arch your back.

Repeat Hold Complete Perform

3 Times 30 Seconds 1 Set 2 Time(s) a Day

Repeat 3 Times Hold 30 Seconds Complete 1 Set

Use your left (bottom) hand and grab your right (top) knee and pull towards chest, feeling a stretch along glute/buttock area.

Exhale and GENTLY relax your right shoulder to the ground, hold at a moderate stretch, NEVER pain Repeat in reverse for other side.

PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks.

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Created By Allan Parsells, MS, ATC

Repeat 3 Times Hold 30 Seconds Complete 1 Set

Dec 12th, 2016 - Page 3 of 4

Plantarfascia/gastro stretch at wall Stand in front of wall. Place the foot you want to stretch close to the wall and so the ball of the foot is on the wall. The other foot is about 18 to 24 inches from the wall. Use the back foot to push forward at the hips (keep shoulder back). Stretch should be felt in the calf.

Repeat 3 Times Hold 30 Seconds Complete 1 Set

You may push the ball of the foot down the wall to increase the stretch in your arch/plantar fascia area.

Perform the stretch in the following sequence: 1 set knee locked - toes straight 1 set knee locked - toes pointed in 1 set knee locked - toes pointed out 1 set knee bent - toes pointed straight

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Created By Allan Parsells, MS, ATC

Dec 12th, 2016 - Page 4 of 4