Main muscles worked:
Gluteus maximus, gluteus medius You should feel this stretch in your buttocks
Equipment needed:
None
Step-by-step directions
• Lie on your back on the floor with your legs extended straight out.
• Bend one knee and grasp your shinbone with your hands.
• Gently pull your knee toward your chest as far as it will go.
• Hold the stretch for 30 seconds and then relax for 30 seconds.
• Repeat on the other side, then pull both legs in together. Repeat the entire sequence 4 times.
Repetitions
2 sets of 4
Days per week
Daily
Observation :
- Keep your lower back pressed into the floor.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Gluteus maximus, gluteus medius You should feel this stretch in your buttocks
Equipment needed:
None
Step-by-step directions
• Lie on your back on the floor with your legs extended straight out.
• Bend one knee and grasp your shinbone with your hands.
• Gently pull your knee toward your chest as far as it will go.
• Hold the stretch for 30 seconds and then relax for 30 seconds.
• Repeat on the other side, then pull both legs in together. Repeat the entire sequence 4 times.
2 sets of 4
Days per week
Daily
Observation :
- Keep your lower back pressed into the floor.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.