Quadricep (Thigh) stretch
First, stand with your side to the wall, placing a hand on the wall for balance. Hold your outside foot with your outside hand and lift the foot up toward your rear end, keeping your thighs and knees together. You should feel a gentle to moderate stretch in the front of the thigh. Hold for a cycle of relaxation breathing, then do the same for the other foot.
Reclining Pigeon Pose
Pigeon pose is a common yoga pose. It works to open the hips. There are multiple versions of this stretch. The first is a starting version known as the reclining pigeon pose. If you’re just starting your treatment, you should try the reclining pose first.
While on your back, bring your right leg up to a right angle. Next, clasp both hands behind the thigh, locking your fingers. Then, lift your left leg and place your right ankle on top of the left knee.Hold the position for a moment. This helps stretch the tiny piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. Repeat exercise with the other leg.
The “world’s greatest stretch”
Take an extended lunge forward with your right foot. In lunge position, lean forward and put both hands on the ground. Twist and reach your left hand straight up into the sky, looking at your fingers. Take four deep breaths, and then put your hand back on the ground. Return to standing position, and then repeat on the opposite side by leading with your left foot forward. Do once with each foot forward, breathing deeply for each side.
Stand at the back of the mat with your feet hip-width apart and flat on the floor. Reach your hands to the floor and push your hips back, trying to keep your knees as straight as you can. Walk your hands forward until you are in a full plank position. At this point, you should be in a plank with your hands under your shoulders, core tight. From here, walk your hands back to your toes, keeping your knees as straight as possible as you lift your hips in the air. Stand up completely and repeat as directed. Do three rounds of 5–10 reps, depending on your fitness level.
More Mobility Examples
You can check out More Mobility Exercises in our Article on Avoiding Injury With Mobility Work. These are Personal Trainer and Physical Therapist approved exercises.
Need More Help?
If you’re a little unsure about what to do or simply want some extra help, then our personal trainers at Out Run Your Fork in Westfield NJ can do just that. Let our personal trainers customize the exact program that’s right for you. Learn More about our programs, pricing and availability.
Yours in health,
Talk to us on the phone.
- Book a free consultation. Click Here to SET UP Your FREE No-Obligation Personal Training Session or Nutritional Counseling Session