Stretching Exercises for Lower Body

(repeat all sequences twice)

1. Lower Leg Stretch
Stand at arms length from a wall or door frame, one foot in front of the other (both feet facing the same direction), stand erect, shoulders back, chest up. Moving foward, bend the front knee, keep the back leg straight at the knee, keep the foot of the back leg flat on the floor.
DO NOT bend forward at the waist, maintain an arch in the small of the back. Move as far forward until you feel the pull in the back of the leg around the knee.
Relax, hold for 10 seconds.

2. Continuation of Lower Leg
Stand at door frame and hold on. Lean back and sit on back leg with foot flat on the floor (do not concern yourself with position of forward leg).
Hold for 10 seconds. Now do other side

3. Upper Leg Stretch
Stand next to table, chair, or rail, the leg closest to what you are standing next to crosses in front of the other leg. Hang with opposite hand and relax.
Hold for 10 seconds. Now do other side.

4. Pelvic Girdle Stretch
Sit on floor with legs comfortably apart, reach through (if you can get your elbows to the ground fine, if not OK too.) Keep your head UP and chest out (this keeps your back straight).
Relax, hold for 30 seconds.

5. Pow Wow Sit
From the #4 stretch, bring your feet together and pull into your body (bottoms of feet facing each other). Use your elbows to push your knees down, keep your head up and chest out.
Relax, and hold for 30 seconds.

Have a nice day!

Back to the Silicone Dynamic Orthotics main page.
(dnk, footdoc@DrKiper.com, November 10, 1996)

	1. Lower Leg Stretch Stand at arms length from a wall or door frame, one foot in front of the other (both feet facing the same direction), stand erect, shoulders back, chest up. Moving foward, bend the front knee, keep the back leg straight at the knee, keep the foot of the back leg flat on the floor. DO NOT bend forward at the waist, maintain an arch in the small of the back. Move as far forward until you feel the pull in the back of the leg around the knee. Relax, hold for 10 seconds.
	2. Continuation of Lower Leg Stand at door frame and hold on. Lean back and sit on back leg with foot flat on the floor (do not concern yourself with position of forward leg). Hold for 10 seconds. Now do other side
	3. Upper Leg Stretch Stand next to table, chair, or rail, the leg closest to what you are standing next to crosses in front of the other leg. Hang with opposite hand and relax. Hold for 10 seconds. Now do other side.
	4. Pelvic Girdle Stretch Sit on floor with legs comfortably apart, reach through (if you can get your elbows to the ground fine, if not OK too.) Keep your head UP and chest out (this keeps your back straight). Relax, hold for 30 seconds.
	5. Pow Wow Sit From the #4 stretch, bring your feet together and pull into your body (bottoms of feet facing each other). Use your elbows to push your knees down, keep your head up and chest out. Relax, and hold for 30 seconds.