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Exercises and Stretches

Standing Hip-Out Abductor Stretch

Posted by Judith Winer on

      Technique Stand with legs together, holding onto side of table Bend knee of the leg closest to the table slightly Bend body / trunk towards the side that the knee is bent Hold for 30 secs Repeat on the opposite side   How Often? Repeat three times, twice daily   Primary muscles: Tensor fasciae latae. Gluteus medius and minimus. Secondary muscles: Sartorius.   Injury where stretch may be useful: Trochanteric bursitis. Iliotibial band syndrome.   Note: It is important to keep your body straight and upright during this stretch, instead of bending forward. Try to concentrate on...

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Lying Abductor Stretch

Posted by Judith Winer on

      Technique: Sit on the ground with your legs extended Turn sideways and lean on your hand Bring your opposite leg up and place it in front of your other knee Push your body up with your arm, but make sure to keep your hip on the ground   Primary muscles: Tensor fasciae latae. Gluteus medius and mininus. Secondary muscles: Sartorius. Quadratus lumborum. Injury where stretch may be useful: Trochanteric bursitis. Iliotibial band syndrome.   Note: In order to increase the intensity of this stretch, move your hand away from your body and lower yourself towards the ground....

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Standing Leg-Up Adductor Stretch

Posted by Judith Winer on

      Technique: • Stand upright • Using a raised object, place one leg out to the side and rest your foot on the raised object • Keep your toes facing forward • Slowly move your other leg away from the object   Primary muscles: Adductor longus, brevis, and magnus. Secondary muscles: Gracilis. Pectineus.   Injury where stretch may be useful: Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.   Note: If you would like to increase the intensity of this stretch, use a higher object and hold...

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Lying Whole Body Stretch

Posted by Judith Winer on

  Technique: • Lie straight on your back • Extend your arms behind you • Point your toes upwards • Lengthen your body as much as you can   Primary muscles: Serratus anterior. Latissimus dorsi. Secondary muscles: Teres major.   Injury where stretch may be useful: Back muscle strain. Back ligament sprain.   Note: When extending your legs in order to lengthen your body, push with your heels.           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Sitting Feet Together Adductor Stretch

Posted by Judith Winer on

      Technique: Sit with the soles of your feet together and bring your feet towards your groin Hold onto your ankles Push your knees towards the ground using your elbows Make sure to keep you back straight and upright   Primary muscles: Adductor longus, brevis, and magnus. Secondary muscles: Pronator teres. Flexor carpi radialis. Flexor carpi ulnaris. Gracilis. Pectineus.   Injury where stretch may be useful: Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.   Note: In order to regulate the intensity of the stretch, keep your...

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