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Stretches (Flexion)

Icon demonstrating Supine-Twist-Advanced with text below saying Supine-Twist-Advanced

Supine Twist – Advanced

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Supine Twist – Advanced

  1. Lie on your back with your arms out to the side, one knee bent, and the other straight
  2. Bring the flexed knee across your body towards the floor, keeping your shoulder-blades down
  3. You should feel the stretch in your low back and buttock
  4. Place your hand on your knee to accentuate the stretch
  5. Relax your leg to the floor
  6. Hold the position
  7. Repeat for both sides
Icon demonstrating Supine-Twist-Beginner with text below saying Supine-Twist-Beginner

Supine Twist – Beginner

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Supine Twist – Beginner

  1. Lie on your back with your knees bent, feet flat and arms out to your side
  2. Keeping your ankles together drop your knees to the right or left towards the floor, keeping your shoulder-blades down
  3. You should feel the stretch in your low back and buttocks
  4. Relax your legs to the floor
  5. Hold the position
  6. Repeat for both sides
Icon demonstrating Hip-Flexor-Stretch with text below saying Hip-Flexor-Stretch

Hip Flexor Stretch

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Hip Flexor Stretch

  1. Kneel on one knee
  2. Make sure that both knees are at a 90 degree angle
  3. Keep your legs parallel to each other and place your hands on the knee in front, let your hips sink forward to the floor, keeping your upper body straight
  4. Do not bend at the waist
  5. You should feel the stretch in the front of your hip/thigh
  6. Hold the position
  7. Repeat for both sides
Icon demonstrating Abductor_Stretch_Lying and text below saying Abductor_Stretch_Lying

Abductor Stretch – Lying

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Abductor Stretch – Lying

  1. While lying, bend your knees drawing your ankles up as close to your buttocks as possible
  2. Put the soles of your feet together while lowering your knees outward to stretch the inside of your thighs
  3. Let your legs relax to the floor
  4. You should heel the stretch in the inside of your thighs
  5. Place your hands on your knees to accentuate the stretch
  6. Hold the position
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