DISCLAIMER: Do not continue to do any exercises if you feel pain, dizziness, or if your condition becomes worse. Please report any issues to your chiropractor medical doctor before continuing.
Hip Rotator Stretch - Static
Sit in a chair with one leg on the floor. Bend the other leg so that your ankle rests on top of your first leg’s knee. Bend at the hip, feeling the stretch in the back of the hip that is in the up position.
Hold for 2 minutes and then switch sides. Hold the other side for 2 minutes (at least).
Modified Pigeon Pose
Stand on one leg. The other leg is flexed and the ankle should be turned in so that you can rest the lower leg on a box or a chair. Bend at the hip, stretching the back of the hip.
Hold for 2 minutes, then switch sides. Hold other side for 2 minutes.
Start in a plank stance. Bend one knee and bring it forward to the same elbow. Turn the knee so the lower leg crosses the body like a “T.” Lower the upper body, which should be bending at the hips and stretch the back of the hip. The other leg stays extended behind the body.
Hold for 2 minutes and then switch sides. Hold the other side for 2 minutes.
Hip-Flexor Stretch - Static
Lunge forward with the front knee bent and the back leg extended behind you. Lower the back leg a couple of inches so that you feel the stretch in the front of the hip. (Increase intensity by bringing the knee to the floor.) Hold onto a chair for balance, if needed.
The stretch should be felt in the extended leg at the front of the hip. Hold for 2 minutes and then switch sides. Hold other side for 2 minutes.
Bend the knee of the leg you are stretching so that the knee is on the ground (or on a pillow) and the foot is propped up against a wall (or the couch). Lunge forward with the other knee bent, but don’t bend it beyond the foot that is planted on the ground.
Hold onto a chair for balance, if needed. The stretch should be felt in the back of the leg and at the front of the hip. Aim to straighten your upper body in line with the leg that’s parallel to the wall. Hold for 2 minutes and then switch sides. Hold the other side for an additional 2 minutes.
Hamstring Stretch - Static
Sit on the floor with your leg stretched out in front of you. You can fold the other leg in towards you. Bend at the hip, reaching for your toes. You are lengthening the portion or your hamstring that crosses the back of the knee.
Hold this for 2 minutes and then switch sides. Hold the other side for 2 minutes.
Standing Hamstring Stretch
Stand on one leg, with the other leg extended onto the back of a sturdy chair or surface. Band at the hip, reaching for your toes. You are lengthening the hamstring as it crosses the back of the knee.
Hold this for 2 minutes and then switch sides. Hold the other side for 2 minutes.
Start on your hands and knees. Bring your knees and feet together as you sit your butt onto your heels. Stretch your arms forward and allow the upper back to stretch and pull away from the lower back. Breathe in deep and then relax.
Hold for 8 – 10 breaths and then sit up. Repeat 2 more times.
Start on all fours and then place your wrists underneath your shoulders with your knees underneath your hips. Balance your weight evenly between all four points. Inhale as you look up and let your stomach drop down toward the mat.
Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling. Maintain awareness of your body as you do this movement. Focus on squeezing and releasing tension in your body. Continue this fluid movement for 30 seconds to 1 minute.
Seated Spinal Twist
From a seated position, keep your left leg straight and bend your right leg so your foot is flat. Place your right hand on the floor behind you for support, like a tripod, and twist so you can hook your left elbow over the right thigh.
If this is too much, you can also grab hold of your right knee and twist to look over your right shoulder. Lengthen your spine as you twist your body to the right. Try to keep your hips square to deepen the twist in your spine. Turn your gaze to look over either shoulder. Hold this pose for up to 1 minute. Repeat on the other side.
Two-Knee Spinal Twist
Lie on your back with your knees drawn into your chest and your arms extended to the side. Slowly lower your legs to the left side while keeping your knees as close together as possible. You may place a pillow under both knees or in between your knees. You can use your left hand to gently press down on your knees.
Focus on breathing deeply in this position. Hold this pose for at least 30 seconds. Repeat on the opposite side. Modify by lengthening the leg you are not crossing over the body to get the knee that you are stretching further away and therefore a deeper stretch.
Deep Squat Stretch
Hold onto a counter while standing with your feet shoulder width apart. Lower into a deep squat, pushing your knee out. Hold in the bottom of the squat for 3 seconds, flexing the lower spine. Perform 10 repetitions, then hold in a deep squat position for 5 deep breaths.
This brain and posture training exercise can most easily be done in a supine position (laying on your back). Put both legs straight and place both arms down at the sides. This technique may also be done standing or sitting. Raise and elevate the right arm above the head, at the same time raise the opposite leg, bending the knee.
Improve your results by turning the head towards the raised right arm, then straighten your head as the arm and left leg come down. Repeat procedure with left arm & opposite right leg, turning head towards the raised left arm. Breathe in as the opposite arm and leg raise, exhale as the arm and leg come down.
Do in series of 12 right and 12 left for a total of 24 movements. Visualize marching.
Kneel with knees hip-width apart and your hands placed on the ground shoulder-width apart. Hold your core/abdominal muscles tight and strong. Practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered. Continue to point the arm out straight in front and extend the opposite leg behind you.
You should form one straight line from your hand to your foot, keeping hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping your back straight. Hold for a few seconds then return your hands and knees to the starting position. Keep your abs engaged throughout the entire exercise, and work to minimize any extra motion in your hips during the weight shift.
Aim to complete 5 strong repetitions on each side, 10 repetitions in total. Add additional sets as you feel comfortable, up to 3 sets.
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
Get into a side plank position. Drop your bottom hip toward the floor. Reverse the movement and lift hip up as high as you can. Repeat 10 times. Repeat on the other side.
Modified: do this up against a wall on your elbow. Feet parallel to the wall and about a foot away from your upper body. Move your hip toward the wall and then back to your starting position. Repeat 10 times. Repeat on the other side.
Start on all fours and raise your knees off the ground. Arch your back, raise the upper body up, opening the lower back. Hold for 20 – 30 seconds.
Lie on your back with your knees bent and your feet flat on the floor hip-width apart. Your arms should be relaxed at your sides. Lift your glutes off the floor, tucking your pelvis to flatten out your lower back, pushing with your heels. Your body should look like a straight line from your knees to your shoulders.
Squeeze your glutes and abdominals, hold for 2 seconds, and then take 3 seconds to slowly lower your back to the starting position. Perform 3 sets of 10 repetitions.
Stand with both feet under hips. Shift your weight to the right leg, which should be straight with a slight bend in the knee. Begin to lift your left foot back behind you, keeping your leg straight. Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor. Keep your arms straight, at shoulder height, and perpendicular to the floor at all times.
At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. Hold for 3 sec. Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until you’re standing again. Repeat all reps on one side, then switch legs.
Get on all fours. Place your hands in alignment under your wrists and your knees under your hips. Press into your hands, tuck your toes under, and lift up your knees. Bring your sit bones up toward the ceiling. Keep a slight bend in your knees and lengthen your spine and tailbone. Keep your heels slightly off the ground. Press firmly into your hands.
Distribute your weight evenly between both sides of your body, paying attention to the position of your hips and shoulders. Keep your head in line with your upper arms or with your chin tucked in slightly. Hold this pose for 30 sec - 1 minute.
Lie on your stomach with your hands under your shoulders and your fingers facing forward. Don’t allow your elbows to go out to the side. Press into your hands to slowly lift your head, chest, and shoulders. You can lift partway, halfway, or all the way up. Don’t go to the point of pain.
Maintain a slight bend in your elbows. You can let your head drop back. Release back down to your mat on an exhale. Look straight ahead or slightly upward as you lengthen the back of your neck. Remain in this pose for up to 1 minute. Rest before repeating the pose.
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