Flex 4

Exercise    
Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.

Trainer's comments:
Letter T Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight.


Trainer's comments:
Glute
Lie on your back and pull one knee towards your chest.
You should feel a stretch in your glutes.
Hold for the prescribed number of seconds.


Trainer's comments:
Supine Hamstring Stretch
1. Lie on back and place rope or towel over the foot. Other leg should remain flat on floor at all times.
2. Slowly straighten knee until stretch is felt in back of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight to isolate stretch in hamstring.


Trainer's comments:
Double Leg Straddle
1. Sit with the upper body upright and your legs spread as far apart as possible.
2. Lean forward and reach out to grab your feet.
3. Hold for prescribed time and then repeat.

Trainer's comments:
Childs Pose
1. Sit the hips back into the heels and extend the arms forward. Rest the forehead onto the floor. Relax the neck, face and shoulders.
2. Keep the arms stretched and the fingers spread. Take 10 to 15 deep, slow breaths.


Trainer's comments:
Low Back (cobra)
Lie on your stomach in a pushup position.
Pushup with your hands while keeping your hips flat on the floor.
Your back should be in a hyperextended position.
Hold for the prescribed number of seconds and repeat.

Trainer's comments:
Prone Calf Stretch
1. Start by placing both feet flat on the ground. Lean forward and place your hands on the ground in a semi pushup position.
2. Walk your hands in toward your feet until a stretch is felt in your calves.
3. Hold for the prescribed time and then repeat.

Trainer's comments: