Standing hamstring stretch:

Place the heel of her injured foot on a stool around 15 inches high. Keep your knee straight. Lean forward, bending in ~ the hips until you feel a gentle stretch in the earlier of her thigh. Make certain you do not role your shoulders and bend in ~ the waist once doing this or you will certainly stretch your lower earlier instead of your leg. Organize the stretch because that 15 to 30 seconds. Repeat 3 times.

You are watching: Quadruped arm and opposite leg raise


Cat and camel:

Get under on her hands and also knees. Let her stomach sag, allowing your back to curve downward. Hold this position for 5 seconds. Then arch your earlier and host for 5 seconds. Do 3 sets of 10.


Quadruped arm/leg raise:

Get under on your hands and also knees. Tighten your abdominal muscle muscles come stiffen your spine. While maintaining your abdominals tight, progressive one arm and also the the contrary leg away from you. Organize this position for 5 seconds. Lower your arm and also leg slowly and alternate sides. Perform this 10 times on each side.


Pelvic tilt:

Lie ~ above your ago with her knees bent and your feet flat on the floor. Tighten your abdominal muscle muscles and push her lower earlier into the floor. Host this place for 5 seconds, then relax. Execute 3 sets of 10.


Partial curl:

Lie top top your ago with your knees bent and your feet level on the floor. Tighten her stomach muscles. Tuck your chin to your chest. Through your hands extended out in former of you, curl your upper body forward until your shoulders clear the floor. Organize this position for 3 seconds. Don’t organize your breath. It helps to breathe out together you lift her shoulders up. Relax. Repeat 10 times. Construct to 3 sets of 10. To difficulty yourself, clasp your hands behind her head and keep your elbows out to the side.


Gluteal stretch:

Lying ~ above your ago with both knee bent, remainder the fishing eye of one leg over the knee that your other leg. Grasp the thigh that the bottom leg and also pull that knee toward your chest. You will feel a stretch follow me the buttocks and possibly follow me the outside of your hip on the optimal leg. Host this because that 15 to 30 seconds. Repeat 3 times.

Extension exercise:

Lie confront down on the floor for 5 minutes. If this harms too much, lie challenge down v a pillow under your stomach. This need to relieve her leg or earlier pain. When you can lie on your stomach because that 5 minutes without a pillow, climate you can proceed with the remainder of this exercise.

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After lie on her stomach for 5 minutes, prop yourself up top top your elbow for an additional 5 minutes. Lie level again because that 1 minute, then press down on her hands and also extend your elbows while keeping your hips flat on the floor. Organize for 1 2nd and reduced yourself to the floor. Repeat 10 times. Perform 4 sets. Rest for 2 minutes between sets. Girlfriend should have no ache in your legs once you execute this, yet it is common to feeling pain in your lower back. Perform this number of times a day.

Side Plank:

Lie on her side v your legs, hips, and also shoulders in a directly line. Prop you yourself up onto your forearm so your elbow is directly under her shoulder. Lift your hips turn off the floor and balance on your forearm and also the external of your foot. Shot to organize this place for 15 seconds, then progressively lower your hip to the ground. Switch sides and repeat. Job-related up come holding for 1 minute or longer. This exercise have the right to be made simpler by starting with her knees and also hips flexed to 45 degree angles

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© Jaspal Ricky Singh, M.D., sports Medicine and also Pain Specialist, new York.