Cat Arch
On the floor on hands and knees.
Let head relax down, suck stomach muscles in toward the spine and arch spine up to the ceiling like an ‘angry cat’.
Reps: 2x
Hold: 15 sec
Freq: 3x/week
Active Knee to Chest
Lying on back, hug both knees to chest.
Gently push knees up to ceiling (against resistance).
Then hug knees tight to chest again, hold and repeat.
Reps: 2x
Hold: 15 sec
Freq: 3x/week
Hamstrings Supine – Belt
Lying on back, bring one knee to chest and place a belt or scarf around foot.
Straighten leg up toward ceiling using the scarf to increase the stretch and keep foot pulled back.
Hold, breathe, feel a release in the back of the leg.
Return to start position and repeat with opposite leg.
Reps: 2x
Hold: 15 sec
Freq: 3x/week
Side Lying Hip Flexors
Lying on side, grasp ankle of top leg.
Keep knee, hip and shoulder in line.
Maintain a pelvic tilt and squeeze the buttock muscles to extend hip further (do not pull with hand) to feel a stretch in the front of the hip.
Reps: 2x
Hold: 15 sec
Freq: 3x/week
QL Side Bend Reach
Standing or sitting in readiness position.
Slowly bend to one side, without rotating, bringing one arm overhead.
Keep hand that is above head slightly forward and always in view.
Support upper body with opposite hand on hip. Feel a stretch in the side of the low back.
Reps: 2x
Hold: 15 sec
Freq: 3x/week
Lunge with Overhead Reach
Standing, step one foot forward into a long lunge position keeping spine tall.
Raise opposite arm overhead and bend to the side reaching arm up as you bend.
Reps: 2x
Hold: 15 sec
Freq: 3x/week
Lumbar Rotation – Supine
Lying on floor with arms out at shoulder level.
Bend one knee and cross that leg over opposite leg. Let knee drop across and over toward floor while turning the head to the opposite side.
Feel a stretch in the hip and low back.
Reps: 2x
Hold: 15 sec
Freq: 3x/week
