This stretch opens up tight hips and IT bands.and extend your arms upwards, lengthening upwards also through the side chest and the crown of your head.
GOAL: Improve the running stabilization muscles.
Start on all fours with your knees directly under your hips and your hands under your shoulders.
Keep your belly drawn in, shoulders back and down, and your spine in a long line. Place a light (3- to 8-pound) dumbbell in the crook of your left knee. (May be done with our without weights.)
Use the power of your right glute to balance and the power of your left glute to lift up your leg.
Flex your foot and raise your knee up a little higher than your hips. Maintain your balance by distributing your body weight equally over both hands and your lowered knee.
Lie on your back with one leg up over your inflatable large block or chair.
Your other leg is straight out on the floor with it propped up from the side.
Your arms should be at 45 degrees with your palms up. Relax your upper body and notice that your low back should begin to get flatter to the floor the longer you are in this position.
HOLD and relax, then repeat on other leg. (Lay in this position for a minimum of 5min and up to 20minutes for each side, left and right)
How to Perform this E-cise™
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 your feet on the floor.
Cross one ankle/foot over to the opposite knee, just above the knee.
Lift the foot that is still on the floor up until your calf is parallel to the ground and the knee is bent at a 90 degree angle.
Relax your shoulders and put your arms out to the sides, palms up.
As you pull the knee with your ankle on it toward you, press the other knee away from you.
Hold this position as directed on your menu, then switch sides and repeat.
Lie on your back with both knees bent and your feet flat on the floor pointed straight ahead.
Place your arms out to the side at shoulder level, with your palms flat on the floor.
Cross your left ankle over your right knee and rotate the ankle/knee junction down toward the floor.
Your left foot should now be flat on the floor, along with the outside of your right leg.
Look in the opposite direction and relax your shoulders.
Press the left knee away from your body using the left hip muscles.
Hold as directed on your menu, then switch sides and repeat.
Lie face-up and rest your feet on the ball. Bend your knees 90°, rolling the ball toward you a bit. Brace your abs, and drive through your heels to raise your hips into the air until they’re in line with your torso.
Lie back on a Swiss ball so your upper back is supported, and your butt is in front of the ball hovering above the floor. Place the soles of your feet together, and rest them on the floor in front of you. Brace your abs, push your knees out, and drive your feet into the floor to raise your hips until they’re level with your torso.