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Flexibility "sample" Program© Mindy Herzog
Low Back Stretch (Low Back)
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Lying Outer Hip
Stretch Lie on mat with knees
bent, right ankle on the left thigh just below left knee. Reach around
left leg with both hands and gently pull the left knee up and towards the
body. Fell mild tension in the right hip and buttocks. Hold 10-30 seconds,
and repeat on other side |
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Supine
Hamstring Stretch Lie on mat with knees
bent, feet flat on mat. Lift right leg, with leg straight, knee soft
(slightly bent), foot flexed. Now, with both hands reach around right leg.
Keep hips to the mat, as you gently pull right leg toward your body. Feel
mild tension in back of upper right leg. Hold 10-30 seconds, and repeat on
other side. |
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Prone Abdominal
Stretch Lie face down on mat
with palms down on mat, directly under shoulders, toes pointed. Exhale as
you extend arms straight, keeping head in line with the spine. Feel mild
tension through the abdominal muscles. Hold 10-30 seconds. Repeat 3 times.
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Kneeling
Superman Reach Kneel down on mat. Sit
back moving buttocks toward the heels with arms extending out in front of
body, elbows straight and palms pressing down into mat. Feel mild tension
through upper arms and shoulders. Hold 10-30 seconds. |
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Side Lying
Quadricep Stretch |
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