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Low Back, Hip, Groin, & Hamstring
StretchesDr. Michael P. Gillespie
Hamstring Stretch Relax
Breathe
Standing with feet shoulder width apart
Slowly bend from hips
Keep knees slightly bent
Neck and arms relaxed
10 – 15 seconds
Do not lock knees or bounce
Returning to Upright First bend your knees
This takes the pressure off your low back
Use the larger muscles of your legs to stand up as opposed to your back muscles
Slowly roll spine up and stand erect
Hamstring PNF Technique Relax
Breathe
Bent knee positon
Toes straight ahead
Hold for 30 seconds
Stretch hamstrings as before
Hamstring Variation If you are unable to reach
your toes with the knees slightly bent you can use a stair, curb, pile of books, or yoga block as a variation
This is also helpful if you are still working on your balance
Hamstring Variation Hold on to the back of
your lower legs with your hands
Hold in the calf or ankle area
You can gently pull your upper body downward to increase the stretch
Seated Hamstring Stretch Relax
Breathe
Sitting with legs straight and feet upright
Heels no more than 6 inches apart
Bend from the hips
10 – 15 seconds
Seated Hamstring Caveat Do not dip your head
forward as you stretch
Keep your hips from rolling backwards
Think of bending your hips without rounding your upper back
Seated Hamstring Variation
Sitting against a wall can help to keep your lower back flat
Seated Hamstring Variation
You can use a towel to pull yourself forward gently
Work your way down the towel with your fingers
Be careful not to overstretch
Recumbent Hamstring Stretch
Relax
Breathe
Lie on your back
Lift your leg up to 90 degrees
Keep lower back flat
Hold for 15 – 20 seconds
Use a towel if necessary
You can use a pillow under your head
Groin Stretch Relax
Breathe
Place soles of feet together and hold onto your toes
Gently pull yourself forward until you feel a good stretch
Hold for 20 seconds
Move from the hips not the shoulders
Groin Stretch Modification If you are having trouble
bending forward, your heels may be too close to your groin
Move your feet further out in front of you
Groin Stretch Variation Hold onto your feet with
one hand
Place your other hand on the inside of the leg (NOT the knee) and gently push downward
Hold for 10-15 seconds
Repeat on both sides
Groin Stretch PNF Use your hands to apply
resistance on the insides of the opposite thighs
Hold the contraction for 4-5 seconds
Relax and stretch
Groin Stretch Variation Sit against a wall or
couch for support
Keep your back straight
With the soles of the feet together, gently push down on the thighs (NOT knees)
Hold for 20-20 seconds
You can also do this stretch with a partner
Cross Legged Stretch Sit in a cross legged
position and lean forward until you feel a comfortable stretch
Elbows out in front of you
Hold for 15-20 seconds
Cross Legged Variation Move your upper body
over your knee instead of straight ahead
Think of bending from the hips
Spinal Twist Relax
Breathe
Right leg straight
Bend left knee, cross left foot over to outside of right knee
Bend your right elbow and rest it on the outside of your left thigh
Left hand resting behind you
Rotate your upper body towards your left arm
Hold for 10-15 seconds b/l
Spinal Twist Variation Pull your knee across
your body toward the opposite shoulder until you feel an easy stretch
Hold for 20-30 seconds
Routine