Objectives

  • Improve hip and knee mobility by stretching the anterior leg musculature

Targeted Muscles

  • Anterior Hip and Leg Musculature
  • Lateral Abdominal Musculature
  • Lateral Back Musculature

How to Perform

1Starting in a kneeling position.
2Bring your right foot forward into a kneeling lunge position.
3Place right hand on left knee. For increased stability try using a wall or as in the picture, a Swiss ball.
4Gently tuck your tailbone under, lengthening the low back.
5Ensure your right foot is in alignment with your right knee behind.
6Inhale and lift your right hand up towards the ceiling, opening the right side of your body.
7Exhale and keep tucking your tailbone under to lengthen the low back while noticing the stretch in the front of your right hip and leg.
8Hold while maintaining deep breathing.

Alternative Exercise Suggestions for Patients with an ICD

1On the side of the ICD, keep arm to the side when bending to the opposite side. Do not bring it up over head.

Common Challenges

  • It’s common to have a crease at the hip, which reduces the hip stretch. To avoid this, ensure you tuck your tail under and push the front of the hip forward.

Load Sets Reps Tempo Rest
n/a 1 1 Hold 45 sec on each leg n/a

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