Prepared by Michael DeVries Illinois

Schaumburg High School Sports Medicine STEP 1

STEP 2

Access your exercises online! Visit URL: www.medbridgego.com Enter Access Code: XRQLHGJ8

Standing Hamstring Stretch on Chair Setup Begin in a standing upright position with a chair or step in front of your body. Movement Lift one leg to rest your heel on the chair with a very slight bend in your knee. Bending at your hips, lean your trunk forward until you feel a stretch in the back of your upper leg and hold. Tip Make sure to keep your back straight during the stretch.

STEP 1

STEP 2

Supine ITB Stretch with Strap Setup Begin by lying on your back with your legs straight and a strap secured around one foot, holding the end in your opposite hand. Movement Pull on the strap to draw your leg diagonally across your body and hold, feeling a stretch on the outside of your leg. Tip Make sure to keep your shoulders and hips on the ground during the stretch.

STEP 1

STEP 2

Supine Piriformis Stretch with Foot on Ground Setup Begin by lying on your back with both knees bent and feet resting flat on the ground. Cross one leg over the other so your foot is resting on your knee. Movement Grab your leg just below the knee and slowly draw it towards your opposite shoulder until you feel a stretch in your buttocks. Tip Do not allow your back to twist or bend excessively during the stretch.

STEP 1

STEP 2

Half Kneeling Hip Flexor Stretch Setup Begin in a half kneeling position with one knee bent in front of your body. Movement Tighten your abdominals, tilt your pelvis backward, and gently push your hips forward. You should feel a stretch in the front of your hip. Tip Make sure to keep your hips facing forward and back straight during the exercise.

STEP 1

Standing Quadriceps Stretch

STEP 2

Setup Begin in a standing upright position. Movement Bend one knee upward and grasp your foot, pulling it toward your body and pushing your hips forward until you feel a stretch in the front of your thigh and hold. Tip Make sure to keep your back straight and maintain your balance during the stretch.

STEP 1

STEP 2

Pigeon Pose Setup Begin on all fours. Movement Bring one knee up towards your arms and rest the outside of that leg on the ground, with your other leg straight behind you. Bring your trunk forward, with your arms straight on the ground, until you feel a stretch. Tip Make sure to perform this exercise slowly, and keep your back straight.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your physician.

Page 1 of 2

07/20/2016

Schaumburg High School Sports Medicine STEP 1

Prepared by Michael DeVries Illinois

STEP 2

Access your exercises online! Visit URL: www.medbridgego.com Enter Access Code: XRQLHGJ8

Tripod Calf Stretch Setup Begin on all fours. Lift yourself into a tripod position, tucking one ankle behind the other. Movement Slowly straighten your standing leg until your heel touches the ground. You should feel a stretch on the back of your ankle and calf. Hold this position. Then relax, and repeat. Tip Make sure to keep your heel on the ground and maintain your balance.

STEP 1

STEP 2

Supine Butterfly Groin Stretch Setup Begin lying on your back with your knees bent and feet resting on the floor. Movement Place the soles of your feet together and let your knees drop toward the floor until you feel a stretch in your inner thighs and hold. Tip Make sure to keep your low back flat on the ground during the stretch.

Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your physician.

Page 2 of 2

07/20/2016