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Overactive muscles:
Hamstrings
Gluteus maximus
Gluteus medius
Erector spinae
Quadratus lumborum
Stretches:
Runner's stretch
Worlds greatest stretch
Seated glute stretch
Lying crossover
Hamstring stretch
Hamstring self-myofascial release (foam rolling)
Underactive muscles:
Iliopsoas (Hip flexors)
External obliques
Rectus Fenirus (Quad)
Strengthening exercises:
Cocoon
Exercise ball pull-in
Hanging leg raise
Scissor Kick
Overactive muscles:
Iliopsoas (hip flexors)
Erector spinae (low back)
Stretches:
kneeling hip flexor,
quadriceps stretch,
quadriceps self-myofascial release,
hug knees to chest
Underactive muscles:
Abdominals
gluteus maximus
Strengthening exercises:
Pelvic tilt to bridge
single-leg glute bridge
exercise-ball hip bridge
leg-elevated crunch
frog sit-up
Overactive muscles:
Pectoralis major (chest)
Pectoralis minor (chest)
Stretches:
Front deltoid stretch
elbows-back stretch
chest stretch on stability ball
dynamic chest stretch
chair upper-body stretch
Underactive muscles:
Rotator cuff,
lower trapezius,
serratus anterior
Strengthening exercises:
Seated cable row,
back fly with band,
shoulder external rotation,
rear- delt row
Overactive muscles:
Neck extensors,
upper trapezius
levator scapula
Stretches:
Neck self-myofascial release
chin to chest
sternocleidomastoid stretch
Underactive muscles:
Neck flexors
Strengthening exercises:
Isometric front-neck exercise
Overactive muscles:
Trapezius
levator scapula
pectoralis major
pectoralis minor
neck extensors
Stretches:
Neck self-myofascial release
chin to chest
front-delt stretch
elbows-back stretch
chest stretch on stability ball
dynamic chest stretch
chair upper-body stretch
Underactive muscles:
Rotator cuff
lower trapezius
rhomboids
serratus anterior
deep neck flexors
Strengthening exercises:Isometric front-neck exercise
seated cable row
back fly with band
shoulder external rotation
rear-delt row
Overactive muscles:
Sternocleidomastoid tilted toward midlin
Stretches:
Side neck stretch
HEAD TILT
ed toward midline
ease
etch
Overactive muscle:
Trapezius on the elevated side
Stretches:
side neck stretch
neck self-myofascial release
Underactive muscles:
Serratus anterior on the elevated side
Strengthening exercises:
Perform daily activity evenly on both sides
single-arm high-pulley row
Overactive muscles:
Internal and external obliques,
hip abductors,
erector spinae
quadratus lumborum on the raised side
Stretches:
Runner's stretch,
world's greatest stretch,
IT-band stretch,
IT-band self-myofascial release,
seated glute stretch,
lying cross-over,
piriformis self-myofascial release,
dancer's stretch
Underactive muscles:
Varies based on individual
Strengthening exercises:
Avoid high-impact and high-repetition exercises
Overactive muscles:
Tensor fasciae latae (outside of your hip)
Stretches:
IT-band stretch
Overactive muscles:
Piriformis
deep external rotators
Stretches:
Seated glute stretch
lying cross-over
piriformis self-myofascial release
IT-band stretch
IT-band self-myofascial release
dancer's stretch
Underactive muscles:
Hip flexors
obliques
Strengthening exercises:
Cocoon
exercise ball pull-in
hanging leg raise
chin to chest
dancer's stretch
elbows-back stretch
Hamstring stretch
Sit on a mat with your right leg extended in front of you and your left leg
Lean forward from your hips and reach for your ankle until you feel a stre
IT-band stretch,
Kneel on a mat and bring your right knee up so the bottom of your foot is
Shift your weight forward until you feel a stretch in your hip. Hold for 15 s
Lying crossover
quadriceps stretch,
Runner's stretch
sternocleidomastoid stretch
Then tilt the head slightly back, as if trying to reach the ear to the should
Hold for 20 seconds, rest and stretch the other side.
Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahea
Slowly pull your head down to your chest. Hold for 20-30 seconds.
Stand with your hands together, arms extended directly in front of you. This will be your starting position.
Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerate
Stand up straight.
Place both hands on your lower back, fingers pointing downward and elbows out.
Then gently pull your elbows back aiming to touch them together.
Reach your left arm across your body and hold it straight.
With your right hand, grasp your left elbow and pull it across your body towards your chest.
In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your han
Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of
Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Re
nded in front of you and your left leg bent with your foot against your right inner thigh.
ach for your ankle until you feel a stretch in your hamstring. Hold for 15 seconds, then repeat for your other side.
Lie down on your back and pull both knees up to your chest.
Hold your arms under the knees, not over (that would put to much pressure on your knee
Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.
Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be cros
Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact w
Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the o
Loop a belt, rope, or band around one of your feet, and swing that leg across your body to the opposite side, keeping th
Keeping your foot off of the floor, pull on the belt, using the tension to pull the toes up. Hold for 10-20 seconds, and repe
knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
eel a stretch in your hip. Hold for 15 seconds, then repeat for your other side.
Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
Lift one leg and cross it over your body, attempting to touch the ground near the opposite hand.
Using a muscle roller or a rolling pin, place the roller behind your head and against your neck.
Do not place the roller directly against the spine, but turned slightly against the muscles to either side of the spine.
Starting at the top of your neck, slowly roll down the muscles of your neck, pausing at points of tension for 10-30 secon
Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee.
Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You m
Hold this position for 10-30 seconds, and then switch sides.
Lay face down on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg
Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the
Start off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (thi
Bend your left knee behind you and hold your left foot with your left hand, press your left hip forward as you push your l
It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to th
Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
Place your hands on either side of your front leg. Push your butt up toward the ceiling, and then gradually lower it back
Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.
Start with your shoulders relaxed, gently tilt your head towards your shoulder.
Assist stretch with a gentle pull on the side of the head.
as is comfortable
pper body forward so you feel a stretch. Hold for 20-30 seconds.
starting position.
est.
f the upper legs. Place your hands to the side or behind you to help support your weight.
eep your bottom leg in contact with the ground.muscles of the leg you are stretching.
to the opposite side, keeping the leg extended as you lay on the ground.
oor.
e hand.
neck.
to either side of the spine.
nsion in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest.
e a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground.
t hip forward as you push your left foot back into your hand. Switch sides.
econds.
rward, with your front foot flat on the ground and on the toes of your back foot.
ent, squat down until your knee is almost touching the ground.
he same side as your front leg on the ground, with the elbow next to the foot.
ould be placed on the ground, parallel to your lead leg, to help support you.
onds, and then repeat the entire sequence for the other side.