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Dynamic Physical Therapy Chicago

Dynamic Physical Therapy Chicago River North

Seated hamstring stretch

Instructions:

1. Extend your leg, working towards a straight knee position.  

2. Get into an anterior pelvic tilt by tipping your pelvis forward and extending through your low back.  

3. Sit tall through your trunk.  

4. Slowly bend forward bringing your chest towards your thigh. 

5. Hold the stretch for 30 seconds. Switch to the other leg. Repeat 3 times.

Lower Body Foam Rolling

Your glutes, quads, hamstrings and calves can feel pretty tight after running or other exercises. In the short term, foam rolls and mobility balls can be a good strategy to get muscles feeling less tight. In the long term, strengthening these muscles and adhering to a good training program will keep your muscles feeling loose.

Instructions: Foam roll each muscle (Glute max, Glute Med/TFL, Quads, Hamstrings & Calves) 1-2 minutes. You can also perform all of these techniques with a mobility ball.


Lateral Lunge with Glider

This exercise can also be done with a paper plate on carpet or a towel on a tile or wood surface. This is a great frontal plane exercise to work on the glutes, which are essential for preventing injuries. It is important to work out of the sagittal plane and work in other planes of motion including the frontal plane. Stand with the feet facing forward and slide 1 leg to the side keeping the knee straight and maintaining the ribs over the pelvis slowly return back to the middle using you glutes.

PNF D2 UE Flexion

This PNF D2 flexion pattern with a resistance band should be added to any upper body routine to improve functional strength and decrease risk for a shoulder injury.

Stand upright with one arm crossed in front of your body, thumb down, holding band that is anchored below. Slowly raise your arm overhead across your body so the thumb points up and slowly reverse the motion back to the starting position. Try 2-3 sets of 10.