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La Mesa Chiropractor | La Mesa chiropractic care | CA | Standard Stretches

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                                                       Gary M. McDowell, DC, CCSP, QME
          Certified Chiropractic Sports Practitioner | Qualified Medical Evaluator

8300 University Avenue
    La Mesa, CA 91942 
       619-670-7700

Standard Stretches
 

Buttock Stretch

Position: Lay on back and grasp bent knee with hands; other knee remains flexed.

Movement: Slowly pull bent knee towards chest with hands. You should feel a comfortable stretch in the buttocks. Hold this position for a count of ___ seconds*, then perform this same movement on the opposite side. Alternatively, this stretch may be performed by grasping both bent knees together and pulling them towards the chest - as opposed to one knee at a time.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Calf Stretch

Position: Leaning towards wall using both hands for support. The leg with the calf to be stretched is extended behind the torso while the opposite leg is placed forward with the knee bent.

Movement: Gastrocnemius Stretch - Keeping the back leg straight, slowly lean towards wall allowing front knee to bend. A comfortable stretch should be felt in the calf of the rear leg. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this same movement on the opposite side.

Soleus Stretch - Keeping the back leg slightly bent, slowly lean towards wall allowing front knee to bend. A comfortable stretch should be felt in the calf of the rear leg. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this same movement on the opposite side.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Groin Stretch

Position: With knees bent, place bottoms of feet together in either the seated or supine (on back) position.

Movement: Seated Stretch - In the seated position with knees bent and feet together, gently press on the tops of the knees down with the elbows. A comfortable stretch should be felt in the region of the inner thigh. Hold this position for a count of ___ seconds*.

Supine Stretch - While laying on the back, bend the knees and place the feet together. Allow the legs to passively stretch towards the floor. A comfortable stretch should be felt in the region of the inner thigh. Hold this position for a count of ___ seconds*.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Hamstring Stretch

Position: Either seated on floor with stretching leg extended and other knee bent or supine (on back) with hands holding back of thigh with the other knee bent.

Movement:

Seated Stretch - While seated on the floor, extend one leg and bend the other so that the foot faces the inner thigh of the extended leg. Gently lean forward until a comfortable stretch is felt in the back of the thigh. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this same movement on the opposite side. A towel may be placed around the foot of the extended leg to assist in the stretch.

Supine Stretch - While lying on the back, grasp the back of one thigh. With that knee slightly bent, pull the thigh towards the chest until the back of that thigh tightens. Then, slowly straighten the knee. A comfortable stretch should be felt in the back of the thigh. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this same movement on the opposite side.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Hip Flexor (Quad) Stretch

Position: The "stretched" leg is extended behind the torso while the other leg is bent and positioned in front of the torso.

Movement: Gently lean forward while thrusting the pelvis forward and down. A comfortable stretch should be felt in the front of the anterior thigh of the rear leg. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this movement on the opposite side.

Important Tips: Be sure to keep the back straight.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Iliotibial Band (ITB) Stretch

Position: Supine with hand grasping outside of opposite side knee.

Movement: Keeping back and shoulders flat on floor and arm extended for support, gently pull knee and thigh across to opposite side of the body. A comfortable stretch should be felt along the lateral aspect of the thigh. Hold this position for a count of ___ seconds*. Repeat ___ times*, then perform this movement on the opposite side.

Important Tips: Perform this movement slowly avoiding any jerking motions.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.


Piriformis Stretch

Position: Seated on floor with foot placed on the lateral aspect of the opposite side knee.

Movement: Using your arm, gently pull the thigh of the bent leg and twist the body. A comfortable stretch should be felt in the buttock area of the leg which is bent. Hold this position for a count of ___ seconds*, then perform this same movement on the opposite side.

Important Tips: Be sure to keep the back straight during the stretch.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.

 

Tensor Fasciae Latae Stretch

Position: Standing with crossed legs.

Movement: With the legs crossed, slowly bend forward at the waist. A comfortable stretch should be felt in the lateral thigh of the rear leg. Hold this position for a count of ___ seconds*, then perform this same movement on the opposite side.

Important Tips: If you have problems with balance or dizziness, use a wall to assist with balance or stretch with an assistant.

Repetitions and Sets: *See personalized exercise prescription sheet.

IMPORTANT: If this or any other stretch/exercise causes pain, tingling, numbness or other abnormality discontinue and contact our office immediately. The exercises/stretches contained within this web site are solely for the use of existing, active patients of our clinic who have received a prescription for these exercises/stretches. Other individuals do not have our permission to perform the exercises/stretches contained within and should not attempt to do so. Attempting to perform these exercises/stretches, unless explicitly prescribed by our office, could result in serious injury or a worsening of existing conditions.

 
 
 
La Mesa Chiropractor | Standard Stretches. Dr. Gary McDowell is a La Mesa Chiropractor.