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Hip Stretch

The document outlines a home exercise program created by Carolina Sison on November 6th, 2015, consisting of five exercises aimed at stretching and strengthening the hip and back areas. Each exercise includes specific instructions on repetitions, duration, and frequency of performance. The exercises include the Kneeling Psoas Stretch, Hip Flexor Stretch, Piriformis and Hip Stretch, Cat and Camel, and Prone on Elbows.

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Beeboy CroSel
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91 views2 pages

Hip Stretch

The document outlines a home exercise program created by Carolina Sison on November 6th, 2015, consisting of five exercises aimed at stretching and strengthening the hip and back areas. Each exercise includes specific instructions on repetitions, duration, and frequency of performance. The exercises include the Kneeling Psoas Stretch, Hip Flexor Stretch, Piriformis and Hip Stretch, Cat and Camel, and Prone on Elbows.

Uploaded by

Beeboy CroSel
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Home Exercise Program

YOUR HOME PROGRAM


Created by carolina sison Nov 6th, 2015
View at "www.my-exercise-code.com" using code: 7BSSN65

Total 5

Kneeling Psoas Stretch Repeat 3 Times


Hold 15 Seconds
Start in a lunge position and let the back knee
Complete 2 Sets
drop to the floor. Front knee should be bent
slightly more than 90 degrees. Make sure back is Perform 2 Time(s) a Day
straight and shoulders are facing frontwards and
square. Push forwards through the hips, keeping
them square also. The back leg is the one being
stretched. If no stretch is attained, hold a stick
vertically in front of the front foot. Use the same
hand as the front foot to hold the top of the stick.
Push the stick into the ground while maintaining
the stetch. This will trigger the hip flexors to be
stretched.

HIP FLEXOR STRETCH Repeat 3 Times


Hold 20 Seconds
While lying on a table or high bed, let the affected
Complete 1 Set
leg lower towards the floor until a stretch is felt
along the front of your thigh. Perform 1 Time(s) a Day

PIRIFORMIS AND HIP STRETCH - SEATED Repeat 2 Times


Hold 30 Seconds
While sitting in a chair, cross your affected leg on
Complete 1 Set
top of the other as shown.
Perform 1 Time(s) a Day
Next, gently lean forward until a stretch is felt
along the crossed leg.

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CAT AND CAMEL Repeat 1 Time
Hold 1 Second
While on your hands and knees in a crawl
Complete 1 Set
position, raise up your back and arch it towards
the ceiling. Perform 1 Time(s) a Day

Next return to a lowered position and arch your


back the opposite direction.

PRONE ON ELBOWS - POE Repeat 3 Times


Hold 30 Seconds
Lying face down, slowly raise up and prop
Complete 1 Set
yourself up on your elbows.
Perform 1 Time(s) a Day

Powered by HEP2go.com Nov 6th, 2015 - Page 2 of 2

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