Back and Hip Stretches

Hip Stretch 1 – Piriformis

                  

Hip 2 – Glute Max

         Hamstrings

   

Quadriceps – Seated

             

Calf 1 & 2 Stretches – notice the knee bend

                   Calf                                       Soleus

     

Single Knee to Chest

         

Hip Flexor Stretch – note drop the other leg off the table

       

Double Knee to Chest

          

Prone Hip Rotations

   

Windshield Wipers

       

      

Pelvic Tilts

           

The Bridge

         

Dead Bug – Alternating Arm / Leg

      

     

 

 

Piriformis / Gluteal Stretch

         

         

 

Supine Hamstring Stretch

           

Standing Hamstring Stretch

   

Standing Quadriceps Stretch

Lunging Hip Flexor Stretch

         

 

         

 

Prayer Stretch

      

Cobra Pose – Prone Push Ups

             

             

 

 

Windshield Wipers – Feet Up

   

      

Seated Rotations – Ball + Wand

   

Seated Tilts – Ball + Wand

   

Lunges

   

 

 

 

 

Planks / Knee Assisted Planks

              Plank                     Knee Assisted Plank

           

 

Side Planks

           

           

 

Prone Hip Extensions

         

 

Back Extensions

           

Standing Hip Raises

         

         

Standing Hip Extensions / Side Extensions

     

Quadruped – Alternating Arm / Leg – “Superman”

            

           

Quadruped Hip Extensions

 

Bridges on a Ball