Place the top one foot up on the wall with the same knee on the ground as close to the wall as is comfortable
You may want to place a cushion or blanket on the floor under your knee for comfort
Step forward into a lunge position with the other foot keeping the forward knee directly over the ankle and your foot pointed straight ahead
You will feel a stretch on the front of the thigh that is on the wall
Moving the knee of the foot that is on the wall farther away from the wall will decrease the stretch and moving the knee closer to the wall will increase it
The stretch should be comfortable, not painful
Place your hands on the front knee and push your upper body back toward the wall
Relax your shoulders and breathe
Hold as directed on your menu, then switch sides and repeat
Lie on your back with your legs pointed straight up and against the wall, upper body relaxed with arms out to sides at about 45 degrees and palms facing up feet should be hip width apart.
When getting into this position, get your hips as close as possible to the wall, so once you are in position your butt is also as close as possible to the wall.
If your hips are lifting off the floor then scoot your butt back until you are able to place your hips flat. As you get more functional, your hips will sit closer to the wall and be flat on the floor at the same time.
In this position tighten your thighs and pull ALL of your toes down and back evenly towards your face.
Your feet must be pointed straight(parallel) for your hips to properly do the needed work to stabilize your spine.
Hold as directed on your menu.
This exercise promotes thoracic extension while limiting the rotation ability of the lower load joints.
Lie on your back with one leg extended and the other leg bent and pulled up toward your chest.
Clasp your hands behind the bent knee.
Keep the foot on the floor pointed straight up toward the ceiling and your thigh muscles relaxed.
Circle the lifted foot one way for the indicated number or repetitions, then reverse direction for the same number of reps.
Make sure the knee stays absolutely still with movement coming from the ankle and not the knee.
For the point/flexes, bring the toes back toward the shin to flex, then reverse the direction to point the foot forward for the indicated number of reps.
Position 1: Take a strap or belt and loop it under the ball of one foot
Firmly holding the ends of the strap, straighten that leg and PULL YOUR TOES DOWN toward your hips to feel a stretch in the calf or back of your lower leg
The straight leg should be lined up with the bent knee.
Keep your thigh/quad tight and toes pulled back
Your upper body should be relaxed throughout the e-cise, shoulders back on the floor
Position 2: Loop the strap under the heel of the straight leg
Pull back on the strap so your leg points towards the ceiling, you will feel a stretch in the back of your thigh. Keep your thigh tight and TOES RELAXED.
Lie on your back with your knees bent
Position 1: Take a strap or belt and loop it under the ball of one foot
Firmly holding the ends of the strap, straighten that leg and PULL YOUR TOES DOWN toward your hips to feel a stretch in the calf or back of your lower leg
The straight leg should be lined up with the bent knee.
Keep your thigh/quad tight and toes pulled back
Your upper body should be relaxed throughout the e-cise, shoulders back on the floor
Position 2: Loop the strap under the heel of the straight leg
Pull back on the strap so your leg points towards the ceiling, you will feel a stretch in the back of your thigh. Keep your thigh tight and TOES RELAXED.
Do NOT let the hip lift up off the floor
Hold as directed on your menu (30 to 60 seconds)
Switch legs and repeat both positionsDo NOT let the hip lift up off the floor
