Bent Kick Crosses
Get down on all fours (back straight, resting on knees and palms). Raise one leg
(push up and back) several inches off the floor until your hamstring is parallel to
the floor, with leg bent at a 90 degree angle. Your heel should be facing the
ceiling. Hold for a second while flexing your buttocks. Slowly lower your leg back
to the mat. Switch to the other leg and repeat.
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Inner thigh and groin stretch (for pain in inner thigh)
Sit on the floor. Place heels together and pull feet toward groin until stretch is felt
in groin and inner thigh. Hold the stretch 45 to 60 seconds. Release. Repeat 2
times. Do once per day.
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Lying Single Leg Lift
Lie on your left side on the floor, both legs in line with the torso and left leg
slightly bent. Rest your head on your arm and place right hand on floor in front of
chest for support.
Keeping torso stationary, lift right leg as high as you can without rolling forward or
backward. Lower leg to starting position. Perform one set of repetitions, and then
repeat with the opposite side. Strengthens upper hip and gluteus medius.
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Step-Ups
Stand in front of a step or an object similar in height. Keep your head up as you
step onto the step one foot at a time. With both feet on the step, return to the
starting position by stepping down one foot at a time. Alternate your leading foot
when going up and down. Control your breathing so that you sustain a slow,
rhythmic pattern.
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Hip Lift Combo
Stand on a step close to one end. (You may optionally hold a dumbbell in each
hand for additional challenge.) Step backward off the step into a lunge position
with the left foot. Now straighten both legs and lift your left leg out behind you.
Squeeze the gluteus muscles as you lift the leg out.
Bring the left foot back on the step and squat, bringing thighs parallel to the floor
and keeping knees in line with the ankles. Straighten up to starting position. Do
reps, and then repeat with other leg. |
Hamstring Press
Stand facing the back of a chair or a waist-high counter. Stand with your feet
together and knees soft (not locked). Holding the chair or counter for support,
bend one knee and lift your foot slowly toward your buttocks.
Keep your knees together and squeeze the hamstring and gluteus muscles. Hold
briefly, and then slowly lower. Perform one set of reps, and then repeat with the
opposite leg.
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Hamstring Lift
Position yourself on your hands and knees. Lower yourself down to your elbows,
making sure the elbows stay directly under your shoulders. Keep your back straight
and your abs pulled in tight.
Keeping the knee bent, lift the foot toward the ceiling until the thigh is parallel to
the floor. Squeeze the buttocks and be sure not to lift the thigh higher than hiplevel.
Lower the leg and repeat. Perform one set of reps, and then repeat with the
opposite leg.
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kickbacks
Position yourself on the floor resting on your hands and knees. Bend and pull your
right knee in to your chest. Straighten your leg, lifting it upwards and backwards,
extending your knee and hip as far as possible. Be careful to complete the
movement slowly and deliberately. Perform one set of repetitions, and then repeat
with the opposite side.
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