Tag Archives: flexibility

Exercise of the Week: Towel ankle dorsiflexion stretch

This is a more gentle way to stretch your calf and your achilles if a standing stretch is too painful, or you are non-weightbearing. To determine if a calf stretch may be appropriate for you, refer to this post https://ascentpt.blog/2014/05/12/exercise-of-the-week-half-kneel-dorsiflexion-stretch/. … Continue reading

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Exercise of the Week: Standing Quad Stretch

Your quadriceps are a group of 4 muscles (rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis) that together work to straighten the knee, when activated.   If you do not have full knee flexion (a minimum of 120, but … Continue reading

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Exercise of the Week: Prone hip internal rotation stretch

Internal rotation is the amount that your femur (thigh bone) can rotate inwards with respect to your pelvis. To determine whether or not you have adequate internal rotation, have someone measure your hip angle in a seated position when you … Continue reading

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Exercise of the week: Half-kneel hip flexor stretch

This hip flexor stretch uses the same half-kneeling position that last week’s exercise described (used http://ascentpt.blog/2014/05/12/exercise-of-the-week-half-kneel-dorsiflexion-stretch/). Get into this position, with your hips and knees at 90 degree angles. Tuck your tailbone under by engaging your abs. You should feel … Continue reading

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Exercise of the Week: Prone hip extension stretch

Adequate hip extension is critical to normal function as well as most athletic activities. Hip extension means the movement of the upper leg relative to the pelvis in a posterior (backwards) direction. Normal hip extension is ~10 degrees from parallel … Continue reading

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Exercise of the week: Supine hip flexion (knee to chest)

This is an easy range of motion activity to maintain your hip flexion.  Lie on your back, and maintaining a neutral spine, draw one knee into chest. You may feel a stretch behind the hip or under the leg. If … Continue reading

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Exercise of the week: Figure-4 hip stretch

The figure-4 stretch is a commonly used hip stretch that targets the internal rotators of the hip.  This includes the gluteus medius and minimis, quadratus femoris, obturator externus, and at 90 degrees of hip flexion (as in the stretch position), … Continue reading

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Exercise of the week: Crossover hip stretch

This is a position that stretches the hip abductors and external rotators, as well as provides a stretch in the lumbar region. You can emphasize different areas depending on where you allow yourself to move the most. Lay on your … Continue reading

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Exercise of the week: Prone quad stretch

A good way to stretch the quadriceps muscle group is to lie on your stomach and loop a sheet or strap around the top of your foot. This allows you to pull it over your shoulder, providing a stretch through … Continue reading

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Exercise of the Week: Mobility Series- Cervical

Cervical extension is an important movement that allows us to look up without putting stress through the upper and lower back. If you do not have adequate cervical extension, you may be compensating by using your available thoracic and lumbar … Continue reading

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