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Hip Flexor Stretch    6:1

^tarting Position: Kneel behind bali with hands on bali. Bring one foot as far forward tieside bali as comfort allows. Form an angle of at least 90° at hip and knee.

l\Aovement/Exercise: Place elbows on bali under shoulders and allow bali to roli forward as far as comfort allows. Allow ribs to rest on bali. Return, rest and repeat. Clhange sides. Feel stretch in hip flexor as the bali rolls forward.

KAUTIOH: KEEP FRONT KNEE IN UNE WITH TOES. DO NOT ALLOW KNEE TO PASS FARTHER FORWARD THAN TOES. STAY IN PAIN FREE RANGĘ.

Breathing: Do not hołd breath. Breathe comfortably.

Modification: Allow trunk to rest fully on the bali. Let hands touch floor.

Progression: Dig toes of back leg into floor and straighten knee. Reach backward with heel to stretch calf muscles.

Hołd Seconds

Repeat_Times

Do_Times/day

Purpose/Goal:_

Comments: The bali supports the weight ol the body and stabilizes the spine as the hip flexor muscle is gently stretched with the help ol gravity.

© 1995 by Joannę Posner-Mayer, PT

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