Written by:
JASON HAAK PT, DPT, OCS, Cert. DN
Jason can be reached at jason@apexptwellness.com
Downward Dog
SETS: 3 | HOLD: 30 | DAILY: 2 | WEEKLY: 7
Setup
Begin on all fours.
Movement
Prop your feet up on your toes, then push your body up into an inverted V position with your elbows and knees straight. Hold this position, feeling a stretch through your back and legs.
Tip
Make sure to keep your shoulders down, as well as your hands and feet flat on the floor during the stretch
Cobra
SETS: 3 | HOLD: 30 | DAILY: 2 | WEEKLY: 7
Setup
Begin lying on your belly with your forehead resting on your hands.
Movement
Place your hands under your shoulders. Then pretend you are a cobra as you press your chest up so you are looking forward.
Tip
Keep your legs straight, head up, and chest open and breathe slowly during the exercise.
Chest and Bicep Stretch – Arms Behind Back
SETS: 3 | HOLD: 30 | DAILY: 2 | WEEKLY: 7
Setup
Begin in a standing upright position.
Movement
Clasp your hands behind your back and straighten your arms, then slowly raise them toward the ceiling. Hold when you feel a stretch in your chest and the front of your arms.
Tip
Make sure to keep your back straight during the exercise.
Half-Kneeling Hip Flexor Stretch
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a half-kneeling position with one knee bent in front of your body.
Movement
Tighten your abdominals, tilt your pelvis backward, and gently push your hips forward. You should feel a stretch in the front of your hip.
Tip
Make sure to keep your hips facing forward and back straight during the exercise.
We are a private practice outpatient physical therapy clinic offer high quality care with a personal touch. We believe that every patient should receive the quality care needed to help them prevent or rehabilitate their injuries or illnesses.
