PIRIFORMIS AND GLUTE STRETCH • Lie on your back and lift leg toward your chest. • Grasp lower leg with your opposite hand. • Gently pull knee toward opposite shoulder, keeping your hips on the floor.
b.
c.
ONE-FOOTED SQUAT • Balance on one foot.
a.
• Visualize a clock below your feet with the 12:00 in front of you. • Bend knee to 45 degrees and reach with opposite foot to 12:00. • Return to start position.
PLANK
• Repeat sequence and reach toward 3:00, 6:00 and 9:00.
• Place hands at either sides of chest as you would for a pushup, elbows tucked at your sides. • Keeping the back perfectly flat, push up onto toes and forearms so that the body is off the floor. • Keep abdominals pulled in by visualizing your navel pulled into your spine. • Maintain normal breathing pattern and hold for 10-60 seconds. • Repeat as tolerated.
timesunion.com/HealthyLife
25