| Lying Torso
Twist |
| 1. Lying on back, lift one leg
to right angle |
| 2. Take your opposite hand and
grasp the lifted leg by the outside of the knee. |
| 3. Pull the knee, slowly, to
the opposite side. |
|
|
| Prone Back
Hyper-Extension |
| 1. Lying on your stomach,
place hands in a close push up position |
| 2. Slowly raise your body,
keep hips in contact with the floor. |
| 3. Focus on RAISING your chest
bone forward and up. |
|
|
| Trunk
Flexion |
| 1. Grasp a firm
object (door jam, door knob). |
| 2. Place your feet just under
your hands. |
| 3. Slowly lean back into a V
shape leading the motion backward with your Hips and Buttocks.
|
|
|
| Lying Knees
to Chest |
| 1. Lying on your
back, raise your feet off the floor. |
| 2. Grasp around your kneecaps
with both hands. |
| 3. Slowly pull your knees
toward your chest and Focus on squeezing the legs to the chest
and slowly lifting the tailbone off the floor. |
|
|
| Lying Knees Side to
Side |
| 1. Lying on your back raise
both legs to right angles with your knees DIRECTLY over your
hips. |
| 2. Moving BOTH LEGS TOGETHER,
lower one knee to the floor. |
| 3. Return to the middle
position affter a 30 second hold and repeat on the opposite
side. |
|
|
| Lying Quad/Hip Flexor
Stretch |
| 1. Lying on your side, raise
one foot to the buttocks. |
| 2. Grasp your foot around the
shoelaces, and pull slowly towards the buttocks. |
| 3. Focus the motion on pulling
UP towards the head and then in to the buttocks. Rollover and
repeat on opposite side. |
|
|
