How to Improve Your Health With 4 Easy Stretches
1. HAMSTRING STRETCH Stand facing a wall (or a counter), use it to steady yourself if needed. Take a large step forward with one leg. Straighten the knee of the forward leg, while shifting your body weight onto the bent, back leg. Hands on the forward knee. Hinge forward from the hips, keeping your back straight. Push your hips back until you feel a definite, but not painful, stretch at the back of the forward knee. For a greater stretch put your heel on a step. Hold for 20 seconds. Repeat 3 times on both legs. 2. ILIOPSOAS TABLE STRETCH Lay flat on your back on a table or bed. Slide close to the side edge of the surface so that you can hang your affected leg down off the end. Hug the knee of your uninvolved leg to your chest. Let your leg hang off the end of the table. Hold for 20 seconds. Repeat 3 times on both legs. 3. SHOULDER FLEXION STRETCH Stand in a corner of the roomwith one foot in front of the other. Put your hands on the wall. Make sure to keep your back flat! Reach arms up overhead. Move chest towards the wall to feel a stretch in the chest. Hold for 20 seconds. Repeat 3 times. 4. PIRIFORMIS STRETCH Lie on your back with knees bent, feet flat on floor. Cross one leg overtop. Lock hands around knee. Pull knee to chest. Hold for 20 seconds. Repeat 3 times on both legs.
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