Stretching

Foot support combo

N - Name – Foot support triceps dip A - Area – upper body (triceps)

S - Set up of equipment – knee

C – Chain – extensor chain

Teaching points

 in an ‘l’ shape position, facing the anchor, place the feet directly below the anchor in the foot supports  the legs initially remain straight but the upper body supported by the arms, with the elbows close in by the sides (shoulder width) and the fingers pointing towards the toes  the elbows bend and the body lowers towards the floor  return to start position, keep a slight bend in the elbow, and alternated legs.

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N - Name – Foot support running man plank A - Area – upper body, lower body and core (deltoids, triceps, rectus abdominus

S - Set up of equipment – knee

C – Chain – extensor chain

Teaching points

 start in the same position as for the hill press up  keep one leg extended as the other leg flexes at knee and hip and draws in towards the trunk  the hips lift as extra load is placed through the arms  slowly return and repeat for opposite side.

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Flexibility

N - Name – Standing wide hip flexion (and offset feet option) A - Area – extensor chain opening

S - Set up of equipment – mid

Teaching points

 stand facing the anchor, overhand grip, arms straight, slight bend at the elbows, shoulder width apart  feet are wide (twice hip width or greater)  feet may be parallel to one another or slightly angled out so as to be aligned with knees  hinge form the hips forward to feel a lengthening through the rear of the body  maintain trunk alignment throughout with particular reinforcement given to the neck.

Variations

 narrower or wider in the feet to meet client’s specific abilities  consider an off-set, asymmetrical stance to place additional emphasis on desired regions.

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N - Name – Piriformis (stand or sit) A - Area – lower body extensor and rotators opening

S - Set up of equipment – mid

C – Chain – extensor chain

Teaching points

 face the anchor with an overhand grip  arms are extended out at shoulder level  place the shin of one leg across the thigh of the supporting leg  aim to keep hips level as the supporting leg bends at the knee  ankles and hip flex to find the desired depth in which the stretch is felt  supporting knee and toes align forwards  ensure the upper body alignment is maintained in a client neutral position.

Variations

 can also be performed from seated

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N - Name – Lateral chain lengthener A - Area – lateral chain and rotation spiral opening

S - Set up of equipment – mid

C – Chain – lateral chain

Teaching points

 stand facing the anchor using a two hand pronated grip  slight bend in the extended arms  feet are hip width apart  keep the upper back, shoulders and head facing the anchor as the pelvis and legs pivot 90 degrees away from the line of pull  as this turn happens, the leg you are turning towards steps back as the other leg steps forwards  the hips can now drop away from the anchor on the rear leg side and the trunk can flex to increase the opening to the upper back especially.

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N - Name – Retractors and upper extensors lean A - Area – upper extensor chain opening

S - Set up of equipment – mid

C – Chain – extensor chain

Teaching points

 stand hip width facing the anchor  arms extended out at shoulder level with a slight bend in the elbows, allows the shoulder blades to protract forwards as the trunk sits back between the arms  the upper back can curl in a little further and the chin can be slowly tucked in to increase opening through the back of the body.

Stretching

N - Name – Chest

A - Area – flexor chain opening

S - Set up of equipment – mid

Teaching points

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 stand hip width facing away from anchor  take a supinated grip with the arms just slightly abducted away from the sides of the trunk  step forward with one leg into a lunge position  ensure the knee and toes align on the front leg, and the knee is directly above the ankle at the bottom of the lunge  keep hips level and pointing straight ahead  ensure the rear foot has weight evenly placed through all five toes as the heel lifts.

N - Name – Rectus femoris

A - Area – lower body flexor chain opening

S - Set up of equipment – mid

Teaching points

 face away from the anchor  come down into a low lunge position so the rear knee is supported by a mat  the front leg is at a 90 degree angle with knee and toes pointing forwards  knee on top of ankle  place rear foot into foot support and gently move forwards or hinge from the hip until an opening is felt on the front of the rear leg and hip.

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Further reading

Kokkonen, J., Nelson, AG., und Cornwell, A. (1998). Acute muscle stretching inhibits maximal strength performance. Res Q Exerc Sport 69: pp. 411–415

Lee, D. (2004). The Pelvic Girdle: An Approach to the Examination and Treatment of the Lumbopelvic-Hip

Region. Sydney, Australia: Churchill Livingstone

Myers, T. W. (2008). Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Sydney,

Australia: Churchill Livingstone

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