Slowly rotate your knees to the side and down Make sure to concentrate your movements only on your pelvis. Slowly tilt your pelvis forward, then tilt itīack to neutral, and tilt it backward. Make sure to keep your low back flat on the floor during the stretch.īegin by lying on your back with your knees bent You should feel a stretch in your buttocks. Opposite knee, then apply a gentle pressure to your bent knee with your hand. Lift one leg and place that ankle on your Supine Figure 4 Piriformis Stretch SETS: 2īegin lying on your back with both legs bent and Make sure to keep your back flat on the floor during the stretch. Slowly straighten your knee until you feelĪ stretch in the back of your thigh and hold. Make sure not to lift your head from the ground.īegin lying on your back with one leg straightīring your knee toward your chest and grab theīack of your thigh with both hands. Gently tuck your chin directly backward as if Make sure to keep your back flat against the floor during the exercise.īegin lying on your back with your neck relaxed. Squeeze your knees together into the ball, then Supine Hip Adduction Isometric with Ball REPS: 10īegin lying on your back with your legs bent,įeet resting on the floor, and a soft ball positioned between your knees. Make sure to keep your trunk stiff during the exercise and do not let your low back arch. Then return to the starting position and repeat Your legs off the floor, keeping your knee bent. Tighten your abdominals and slowly raise one of Make sure not to arch your low back or twist your body as you move your leg.īegin lying on your back with your arms restingĪt your sides, your knees bent and your feet flat on the ground. Until you feel a stretch in your knee or upper leg, then slide it back out and Slowly slide one heel on the floor toward your buttocks, Make sure to keep your low back flat on the floor during the exercise. Tighten your buttock muscles, digging your heels Try to flatten the back of your knee towards the bed.
Make sure to keep your toes pointing toward the ceiling during the exercise. Tighten the muscles in the thigh of your leg as you straighten your knee. Try to keep the rest of your leg relaxed while you move your ankle.īegin lying on your back on a bed or flat Slowly trace each letter of the alphabet with Make sure to keep the rest of your leg relaxed and only move at your ankle joint.īegin lying on your back with your legs resting
Slowly draw small circles with your foot, then On a towel roll slightly above your ankle. Try to keep the rest of your legs relaxed while you move your ankles.īegin lying on your back with your leg resting Make sure to keep your low back flat on the ground during the exercise. Inhale to a count of 3 seconds and exhale to a count of 6 seconds. Begin lying on your back with your knees bentĮxhale, drawing in your abdominals as if you are pulling your belly button toward the floor, then inhale, focusing on expanding your belly instead of your chest.