Corrective Exercise - Supine Calf & Hamstring Stretch

Описание: Instructions:
Part One: Supine Calf Stretch
1. Begin by lying down on your back with your knees bent and feet flat on the floor (six inches apart at both the knee and ankle joints)
2. Position 1: Use a yoga strap, belt or something with length so you can and loop it under the ball of the foot
3. Stay relaxed in the upper body, and gently apply pressure at the end of the strap. Then actively draw the knee and ankle up in the air (straighten the knee) and draw the top of your foot down toward your midline of the body to actively stretch the calf muscles. You may also feel an added stretch in the hamstrings.
• Do your best not to bend the knee or allow the upper body to curl off the floor (pay attention to the neck and head and low back for example)
• The upper body should remain relatively relaxed throughout the stretch. If you find your shoulders or neck straining, start over and add a small towel or pillow under the head.
4. Hold for 60 seconds to two minutes. Be sure to do deep diaphragmatic breathing while in the exercise.
*Take a break and reposition the strap under the ball of the foot, closer to the heel.
Part One: Supine Hamstring Stretch
5. Using all the previous cues and positions, now actively pull the leg toward the midline by moving from the HIP joint.
6. Draw the leg toward the hips to feel a stretch in the back of the upper thigh.
7. Hold energy in the front of the thigh musculature.
8. After a minute or so, you can add (optional) 3-5 small bends and extends in the knee of the leg in the air. These short active range of motion movements will allow you to increase the range of motion.
9. Hold for 60 seconds to two minutes
10. Switch legs and repeat both corrective exercise positions

As with any exercise, this is for demonstration purposes only. If you experience any pain with this movement, discontinue immediately and contact your local physician, physical therapist or corrective exercise specialist for a program designed for your unique needs.

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