It is important to maintain self-care in the time between your chiropractic and occupational therapy visits. Performing these simple lower body stretches will help to avoid potential injury and improve your joint range of motion.
Ensure you maintain hold on the below lower body stretches for 30 seconds. Complete on both sides and repeat stretches twice on each occasion. Your body must be squarely aligned before beginning any stretch. Begin by repeating the stretches 2-4 times per day. You should only take the stretch to a comfortable range and you should not be in pain. Please only perform stretches advised by your practitioner.
Hip Flexors and Quads
Hip Flexor Stretch 1
- Place one foot forward and the other leg back on its toes
- Slowly slide your back foot further back
- Keep your spine straight and upright
Hip Flexor Stretch 2
- Place one on a chair and the other leg back on its toes
- Slowly slide your back foot further back
- Keep your spine straight and upright
Hip Flexor Stretch 3
- Kneel down on one knee with the other leg out in a lunge position
- Tilt your pelvis backwards so your lower spine is not arched
- Lean forward keeping your spine upright
Quad Stretch
- Bend one knee and pull foot towards your body
- Keep your spine straight and upright
Hamstrings
Hamstring Stretch 1
- Lie on your back.
- Lift one leg straight up and pull at back of knee towards chest
- Keep stretched leg straight
Hamstring Stretch 2
- Sit and have one leg straight and one leg bent
- Reach forward aiming to touch your toes on the straight leg side
- Keep stretched leg straight
Hamstring Stretch 3
- Stand and place foot on a chair
- Lean forward slightly over the straight leg side
- Keep stretched leg straight
Lower Back
Knees to Chest
- Pull both knees to chest
- Hold as close to body as possible keeping upper body neutral
Lumbar Stretch
- Start on hands/knees
- Sit back on your feet
- Reach forward with your hands/arms
Cat Stretch
- Position yourself on all fours.
- Arch middle back toward ceiling
Reverse Cat Stretch
- Position yourself on all fours
- Point stomach toward floor
Gluteals / Piriformis
Gluteal Stretch 1
- Lie on your back.
- Lift up knee and pull with hands towards chest
Gluteal Stretch 2
- Lie on your back.
- Lift up knee and pull with hands towards opposite shoulder
Gluteal Stretch 3
- Lie on back
- Pull one knee up with hands
- Cross opposite leg over.
* Please consult with your practitioner before incorporating any of the following exercises into your program