RECUMBENT PSOAS STRETCH - Durham House Chiropractic Clinics

RECUMBENT PSOAS STRETCH
 Lie on the side of your bed hugging one leg to your chest
and hanging the leg you want to stretch off the side of the
bed
 Raise the hanging leg about an inch off the floor and hold it
there for 1-2 breaths (fig 1a), then let your knee drop as far
as it can to the floor (fig 1b).
 Repeat 3-5 times, twice a day
KNEELING PSOAS STRETCH
 Kneel in a lunge position with head and trunk tall.
 Squeeze your buttocks so that your pelvis tilts backwards and
you start to feel a slight pull in the front of your thigh (fig 2b)
 Gently push your thigh forwards to increase the stretch.
 Finally, raise your arm on the side you are stretching and
bend your trunk away from that hip (fig 2b)
 Make sure to keep a neutral curve in your low back
throughout.
 Hold for 10 seconds and repeat 8-10 times twice a day.
Fig 1
Fig 2
RECTUS FEMORIS STRETCH ON CHAIR
 Set up as shown fig 3
 Stand tall and squeeze your buttocks so that your pelvis tilts backwards and you start
to feel a slight pull in the front of your thigh.
 Slowly perform 10 side bends, from the trunk, to each side
 Then 10 rotations to each side
 Then 10 forward and backwards leans
 Switch sides and repeat
 Squeeze your buttocks and brace the core throughout the exercise to ensure the
movement happens at the hip and not the low back.
HAMSTRING STRETCH
 Set up as shown in picture (fig 4a)
 Lean forward, making sure to keep the low back in a
neutral position, by hinging from the hips and
keeping the chest up (fig 4b)
 You should feel this stretch in the back of the thigh
but no strain into the low back should be felt
A
B
Fig 4
Figures reproduced from Liebenson. C., Journal of Bodywork and Movement Therapies
Fig 3
SEATED POSTERIOR HIP STRETCH
 To perform the exercise seated sit on a chair and cross one foot over the
opposite knee (fig 1a)
 Lean forward from your hips (keeping your chest up) so that you feel a
stretch in the back of your hips and buttocks (fig 1b)
 Hold the stretch for a few seconds (making sure to breath evenly
throughout)
 Repeat the stretch 8-10 times.
SUPINE SEATED POSTERIOR HIP STRETCH
 Lie on your back with one foot against a wall with
the knee bent at 90° (fig 2a)
 Cross your other foot onto your knee and use
both hands to pull that knee towards your
opposite shoulder (fig 2b)
 Hold this position for a few seconds (breathing
evenly throughout) and then repeat for 8-10
repetitions.
Fig 1: (A) start position (B) stretch
Fig 2: Lying hip stretch (A) start position (B) stretch
ITB FOAM ROLL
 Set up as shown in picture.
 Roll the outside of your leg slowly up and down the foam roll,
focusing on tight /painful areas
 Repeat 8-10 times
Fig 3
ADDUCTOR STRETCH: SEATED
 Set up as demonstrated, making sure to chest the chest up to avoid rounding of
the low back.
 (If this position cannot be achieved with rounding of the low back perform the
alternate adductor stretch.)
 In this position relax knees down towards the floor.
 Hold for 30 seconds
ADDUCTOR STRETCH: ALL FOURS
 Set up as shown in fig 5 (with or without foam roll under ankles)
 Gently contract adductors (inner thigh muscles) as if to bring knees
together but without any movement taking place
 Breathe in.
 Hold this contraction and your breath for 5-10 seconds and then breathe
out and relax
 You should find you can sink slightly further back into the stretch
 Repeat 3-5 times, ensuring not to round the low back throughout.
Fig 4
Fig 5
Figures reproduced from Liebenson. C., Journal of Bodywork and Movement Therapies
CALF STRETCH 1
 Set up as shown in picture (fig 1a)
wedge can be substituted for a
book under the forefoot.
 Lean into wall, maintaining your
weight through the heel of your
back leg
 Hold for 30 seconds
CALF STRETCH 2
 As calf stretch 1 but perform
with the involved leg bent at
the knee throughout
A
Fig 1
SHORT-FOOT MOBLITY
 To start stand in a semi-squat position on
your right leg with your left knee flexed
towards opposite shoulder (fig 2b)
 Slowly bring your leg foot down and
touch it on a point on the floor behind
you at about 8 o’clock. Twist through
your hips and let your planted foot
flatten as you do so (fig 2a)
 Repeat 8-12 times both sides
Fig 2
A
Figures reproduced from Liebenson. C., Journal of Bodywork and Movement Therapies
B