By Cary Raffle | MS Exercise Science & Health Promotion | Certified Personal Trainer | Certified Orthopedic Exercise Specialist | www.trainercary.com | 917-603-3813 | Check with your doctor before beginning a new exercise program | Exercises are appropriate for most people, but it is best to meet with a qualified trainer for selection and instruction

Exercises NOTES

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is a static flexibility exercise for both the one- and two-joint hip flexor muscles. Start on one leg with your left leg being the back leg. Make sure the left heel is directly in line with your left hip. Prior to beginning the movement, do a posterior tilt to the pelvis, tucking the tailbone under and removing any lordosis in your low back. Hold that there and move your pelvis forward, bringing the right knee toward the right toe, only as far as you can go while maintaining that lack of lordosis or stabilization in your low back. At that point, the stretch will increase through those hip flexors in the front. You would progress by doing a little bit of hip rotation from this position, so you circumduct your pelvis around your fixed femur, which hits the hip flexors in a lot of different angles and a lot of different dimensions in space. Start clockwise and then reverse directions and go in counterclockwise position. If you want to regress this exercise, you'll want to provide some external stability. Get a chair next to the front leg and focus more on the actual stretch and worry less about balancing side to side in this position.


Neck Stretch


One Arm Lat Stretch with Ball

The one arm lat stretch on the stability ball is a great exercise for creating length through the lat, as well as teaching you to control your lumbopelvic region with your abdominals. Because the lats attach on the low back as tension increases here, extension might also increase. So keep your abdominals tight, almost like a posterior tilt, to keep your lumbar spine neutral. Put the arm out on the ball with the elbow extended. You will be supinated and externally rotated, which will start the lat on a stretch already. From here, bend your left elbow, lower your chest parallel to the floor and increase the length through the lat. Keep yourself square to the floor. Once you have achieved the maximal stretch you want to get here, you can roll the ball across your face in the direction that further creates more separation. If you want increase it a little bit more, hold this for about 30 to 45 seconds and then reverse it on the opposite arm.


Chest Stretch Against Wall


calf stretch - bent knee

1. In a modified push-up position with your right foot over your left heel and your weight should be on the ball of your left foot.
2. Pull your left toes up toward your shin while you push your left heel down toward the ground with your right foot.
3. Hold for a one count, and then raise your left heel.
4. Repeated for prescribed number of repetitions
5. Switch legs and repeat.

Be sure to: Exhale as you lower your heel.

You should feel it: Stretching the back of your lower leg


bent knee hamstring stretch

1. Lie on your back with both legs straight. Pull one knee toward your chest, grasping behind the knee with both hands.
2. Straighten your lower leg as much as possible without letting your knee move away from your chest. Hold the stretch for 2 seconds.
3. Relax and return to the starting position.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Keep your opposite leg on the ground by pushing your heel as far away as possible and contracting your glute.

You should feel it: Stretching the hamstrings of your bent leg and the front of the upper thigh on your straight leg.