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Back Exercises

(continued)

Stretching Exercises continued...

Lying Piriformis / Glute Stretch III

 

Lie on back with knees bent. Lift left leg towards chest, keeping knee bent. Grasp lower left leg with both hands and pull leg toward the opposite shoulder. Hold for 30 seconds. Switch sides and repeat.

Lying Piriformis/ Glute Stretch III

seated glute stretchSeated Piriformis / Glute Stretch:

Sit on chair
Place your left ankle over your right leg, just above the knee.
Bend forward slightly from the hips (do not round your back).
Hold for 30 seconds. Switch sides and repeat.

HAMSTRING STRETCHES:

You can pick one or two of the following hamstring stretches per exercise session.

standing hamstring stretch
Standing Hamstring Stretch

Standing Hamstring (back of thigh) Stretch:

Stand in front of chair or stool or any elevated surface. Place left leg on chair keeping leg straight Bend forward at the hip, keeping back straight. Hold stretch for 30 seconds. Switch sides and repeat

Hamstring Stretch:

Sitting on floor, extend right leg, place left foot against right knee. Lean forward (keeping back straight), reaching for foot until you feel a slight pull on you hamstring. Hold for 30 seconds. Switch sides and repeat.

Lying Hamstring Stretch:

Lying flat on back. Raise left leg up. Grab leg and pull up further until you feel a gentle pull in the hamstring. Hold for 30 seconds. Switch sides and repeat.

back exercises continued...