Rehabilitative Stretching- Lower Extremities

Rehabilitative Stretching- Lower Extremities



sure take the arrow rope about eight feet long five eights diameter with the middle of the rope underneath the ball of your foot bubble your toes attached to your foot and wrap one time around and if you hold the rope with your right hand with enough tension to keep it from falling off your foot okay what you're going to do is point your toe with your leg muscles only now bring your toe towards your knee with your leg muscles only so we tighten that muscle on the front of your leg grab the rope with your left hand to a little for our full release and point your toe toe towards your knee little 4-ounce assists and points or cup toe towards your knee before out this is important to toe this isn't a class favorite toh toward your knee but I need it so we do 10 little pull point your toe anybody that has problems with heel spurs plantar fasciitis this is a really good stretch to help loosen your calves point Utah go toward your knee little bull I'm points ago there you go toh toward your knee with your leg muscles little assists and points or come all right toh toward your knee we do that pull you Phyllis struts deep in your cap and point your toe and I have no idea go toward your knee thank you little pull point your toe total towards your knee Loula thirst and point your toe you can just lift the loop up and switch it here the foot or you can retie it some stuff little of the road through the ball once around pull the rope with your left hand point your toe toe towards your knee with your leg muscles little for hours pull and point your toe toe towards your knee little pull point your toe it's a assist is just enough to feel that stretch happening when you're stretching connective tissue it may take four or five seven repetitions to loosen it up enough for to stretch 123 degrees so it's not a fast thing go towards your knee little pull points ago so mind is on this so called your knee will pull portugal go towards your knee will assist and pointy toe some people have like the outside of the calf height or the inside of the cast tight and so i give your outsides tight bring your big toe towards you first will assist I'm point your toe and that'll isolate the outside you bring your little toe towards you first and do the same exercise it will help stretch the inside of your cap point your toe toe towards your knee little fist and point your toe ok so now put the rope to the arts of your right foot holder open your right hand lay down on the floor without slamming your head in the floor there's no time to use the rope to pull your leg off the floor what you're going to do is lock your right leg straight raise it up as high as you can keep trying to raise it higher and add a little for out to pull on the rope with your left hand release lower down relax your leg you should feel that stretch between your knee and your hip but you feel a lot of it between your knee and your ankle to slightly point your toe for enough and do a lot more calf stretches lock your knee raise your leg keep trying to raise it and a little for our full release lower down relax your leg left leg is flat on the floor lock your knee raise your leg walking me again as you doing assess and really relax early now raise your leg up and hold it there take both ropes around the inside your ankle then the outside with a little bit of tension on the rope with your right hand I will spin your foot to the left lower your leg down relax your legs toes pointing to the left lock your knee raise your leg add a little assist and release relax ulit lock your knees your leg add an assist and release well actually lock your knee as your leg catalysis and really relax really now raise your leg up and take both ropes around the outside your ankle then the inside that will spin your foot to the right a little bit lower your leg down relax or like toes pointing to the right lock your knees straight raise your leg up keep trying to raise it at a little for offices and release relax really lock your knee raise your leg and the cyst and release relaxin lock your knees your leg an assist and release Earl action like that was 35 okay just switch the rope to other foot now what we do is stretch all three different aspects of the fibers in your hamstring muscle a lot of times people stretch one aspect go out and terror another aspect that didn't get stressed so we have the Rope through our to your left foot lock your left knee straight raise your leg up as high as you can keep trying to raise it at a little for off pull the rope with your right hand release slow it down relax your look it doesn't matter how high your leg comes with your knee bends now keep your knees straight keep locking your knee as you raise your leg add a little assist and release relax Alex lock your knees your leg and misses and release relax relate raise your leg up take both ropes around the inside your ankles on the outside spend your foot to the right lower your leg down relax really lock your knee raise your leg toes point to the right guy will assist and release well actually walk to me raise your leg lock your knee again see for cheating have an assist and release relax really lock your knee raise your leg madnesses and release relax raise your leg up take both ropes around the outside your ankle first then the inside a little bit of tension with your left hand has your foot spinning out to the left a little bit lower your leg down relax your leg goes playing to the left lock your knee raise your legs and the fist and release relax early lock your knees your leg and the sense and release relax look lock your knee as your leg and insist and release relax you're like okay slowly push yourself up to a seated position don't jump up and pass out put up your camping here and now we'll do this okay so we did this hamstring stretch now we're going to stretch a clause what you're going to do is stand on your left foot grab your right ankle hold on to something stable stand up straight with your glutes push your knee behind you as much as you can and then do a little for out pull away from behind you with your right hand on your left ankle and then straighten your leg relax should until that stretch through here most of the time you'll see people stretch their claws by touching their heels of there but that generally starts as a distal portion what we want to get as a whole muscle so by standing up straight push your knee behind you and that a little for hours pull away from behind you and you'll get that stretch through your whole cloth and straighten your leg and we'll do one more time contract push back little assist and release okay now stand on your left foot or your other left with your right foot sign grab your left ankle stand up straight push yourself push your knee behind you with your leg muscles and an assist and straighten your look so your contract push back and assist the straight you look there one more time it's your ankle push back will assist and release okay so a lot of people have knees replaced nowadays my left knees been replaced I can still bend my knee like that that's my replace me okay so I didn't do that right off the bat what you can do as well is to stretch trying to do this if you put your knee here step forward keep your body vertical and slowly bend this knee and you can slowly bend this back so that's one way to do a different variation the other one is probably safer you take the rope loop it around your ankle and say your knee only comes this far okay still push back and pull back away and then straighten your leg so you can still gradually get it more Beth and push back okay we did both legs yeah okay

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