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Stretches in the Exercise Encyclopedia
Bend your knees and put the soles of your feet flat on your bed. Gently drop both knees side to side. Do this about 5 times counting right side to left side as one repetition.
Knee & Hip Stretch
Lay flat on your back draw your right knee up towards your chest keeping your hands on the back of the thigh. Hold for about 5 deep breaths.
With your right knee still held towards your chest, drop the knee to the right holding it in your right hand. Allow it to rest there for a few seconds and then with your right hand on the knee cap begin to move the knee in slow circles. This movement will open the knee and hip joints and the pelvis. Repeat the complete Knee Stretch on the other side.
Knees to Chest
Draw both knees toward the chest and place one hand on top of each knee. Pull the knees in to your chest on an exhale. Inhale and press the knees arm length away from your body. Exhale and draw the knees back against your chest pressing the air out. Repeat this exercise 5-8 times.
Relax on your back with your knees bent, feet flat on the bad, and your hands at your side. Inhaling press your feet into the bed and slowly raise your pelvis, then exhale and roll slowly down pressing your back flat against the bed. Repeat 5 times.
Hands & Feet
Resting comfortably with legs straight or knees bent lift your arms and make slow wrist circles. Spread your fingers wide and then together; draw the fingertips towards you and then press them away.
Modified Back Extensions
•Lie on your stomach, supporting your body with your forearms.
•Press your elbows down into the floor to raise your upper back.
•Engage your stomach muscles and allow your back to arch without using your back muscles.
•As you press up, do not let your hips or pelvis come off the floor.
•Hold for 15 to 30 seconds, and then relax. Repeat 2 to 4 times.
•Lie on your back with both knees bent and feet flat on the floor.
•Tighten your ab muscles by pulling your belly button toward your spine.
•Push your heels into the floor, squeeze your buttocks, and lift your hips,back and shoulders, off the floor, in that order, until your shoulders, hips, and knees are all in a straight line.
•Hold about 6 seconds breathing normally, and then slowly lower your shoulers, back, and hips to the floor.
•Rest for up to 10 seconds. Do 8 to 12 repetitions.
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