Lower Body Streching Program

1.Hip Flexors - Psoas Major, Psoas Minor, Iliacus, Rectus Femoris
Kneel with your right knee on the ground and your left knee up.
Pelvic Neutral
Anchor your scapulas.
Chin gently tucked and neck lengthening upwards.
If you need to, steady yourself by resting one hand against the wall or on a chair back.

2.Knee Extensors - Quadriceps
Preparation
Lie prone on mat or floor.
Grasp top ankle or forefoot behind.

Execution
Pull ankle or forefoot to rear end.
Hold stretch.
Repeat with opposite side.

Comments
A thickly folded towel can be placed under the upper hip if the lumbar spine hyperextension would otherwise be uncomfortable.
A thickly folded towel can be placed under the knee to further stretch the Rectus Femoris.
Tibialis Anterior can be stretched if ankle is completely plantor flexed.

3.Hip Abductors - Gluteus Maximus, Gluteus Medius, Piriformis
Prone Glute/Piriformis Instructions

Preparation
Sit on floor or mat with the outside of the lower leg bent in front so it is approximately perpendicular to body.
Place hands on floor in front and extend opposite leg back on floor so knee is toward floor.

Execution
Allow body to ease down toward floor with support of the arms.
Hold stretch and repeat with opposite leg.

Notes
Allow hip to straighten toward floor for additional hip flexor stretch.

4.Hip Extensors - Hamstrings (Biceps Femoris, Semi-Tendonosis, Semi-Membranosis
Preparation
Sit on floor or mat with legs apart and knees straight.

Execution
Reach toward one foot or bring torso toward one leg.
Hold stretch for 20 seconds.
Repeat with opposite leg.
Alternatively, the leg not being stretched can be bent so the sole of the foot is next to the stretched thigh.
Keep knee of stretched leg straight by tensing Quadriceps.
Knees may inadvertently bend if feet are extended off of thick mat or bench.
Spine may be kept straight.
Pelvis may be tilted forward to intensify stretch.

5.Hip Adductors (Groin) - Adductor Magnus, Adductor Longus, Adductor Brevis, Gracilis
Kneeling groin stretch Instructions

Preparation
Kneel with feet pointed out to sides.
Place forearms and hands on floor.

Execution
Spread knees apart and gently lower hips.
Hold stretch for 20 seconds.

Lying Groin stretch Instructions

Preparation
Lie on floor or mat.
Place soles of feet together on floor close to body with knees far apart.

Execution
Lower knees toward floor.
Hold stretch.

Comments
Arms can push legs down if preferred.

6.Iliotibial Band (ITB)
Use: 36 X 6 inch round foam roll

Starting position:
Lay on your side on the foam
Support yourself on your feet and forearm

Iliotibial Band (less pressure)
Roll from the pelvis down the outside of the leg. DO NOT roll onto the knee itself. Use your left leg to control the amount of pressure.

Iliotibial Band (more pressure)
This time place the left leg on top of the right so that your feet do not touch the ground at all. Progress to this particular version only after being able to handle the previous position without a problem.

ttrtherapy@shaw.ca