Hip and Knee� Mobility Flow

Jessica Obiedzinski, MS, LAT, ATC, TSAC-F, RYT 200

 �1. Standing Hamstring Stretch�

• Gently bending forward, reach as far down your legs as possible
• Keep a soft bend to your knees, do not lock out knees
• Breathe deeply, holding for 30 seconds, attempting to move deeper into the stretch with each exhale

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2. Downward Dog�

• Lean forward, placing hands on the ground, with soft bend in knees
• Bend knees slightly if you are feeling more pain then stretch
• Count for 30 seconds, trying to move deeper into the stretch with your exhales
• After 30 second, start walking out calves
• Slowly bring one heel toward the ground while allowing the opposite heel to relax up toward your calf
• Walk out calves for 30 seconds
• Moving further into the stretch with each exhale

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3. Kneeling Lunge �

• Place one leg in front of the other in a kneeling position
• Lunge forward until you feel a stretch in the leg that has its knee on the ground
• The further forward your front leg is, the deeper the feel of the stretch
• Breathe deeply, holding for 30 seconds, attempting to move deeper into the stretch with each exhale
• Leaning your torso backwards will move the stretch from the belly of the quad muscle up into the hip flexor
• Do not round your back or lean toward one side

4. Rocking Back Hamstring Stretch�

• From the lung position, shift your butt back toward your heel, extending your front leg forward
• You should feel a stretch in the hamstring of the extended leg
• Bending forward or sinking your hips backward will deepen the stretch
• Hold for 30 seconds, breathing deepening and attempting to sick into the stretch with each exhale

Repeat lung and hamstring stretch on opposite leg

5. Anterior Shin Stretch�

• Kneel with your toes pointed behind you
• Lower your butt to your heels
• Lean backwards to increase the stretch
• You should feel the stretch in your shins and your thighs
• Hold for 30 second count

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6. Laying Quad Stretch

• Lay on your right side and bring your left foot back toward your butt
• Grasp your ankle with your left hand and pull so your hip extends backwards
• Keep your torso as straight as possible
• Hold for 30 seconds
• Repeat on opposite side

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6. Wide Squat �

• Squat down with legs spaced wide
• Hold for 5 seconds
• Rock to the right to move into a squatting lunge
• Hold for 5 seconds
• Rock to the left to move into a squatting lunge
• Hold for 5 seconds
• Repeat for a total for 35 seconds in stretch

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7. Lizard Stretch �

• Kneel on the ground with one foot stretched forward in front of you
• Put both hands on the inside of your forward leg
• Place hands near the insole of your foot
• Sink hips forward and low towards the ground, allowing forward leg to relax and fall slightly to the side
• Shifting slowly from side to side will allow the hip joint capsule to loosen up
• Hold for 30 seconds, breathing deeply and attempting to sink into the stretch with each exhale
• Option to lower torso onto your elbows to deepen stretch
• Switch legs

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8. Pigeon Stretch�

• Hips square, front knee in line with hip
• Shin does not have to be parallel with the mat
• Back foot extends straight out in line with the hip
• Start by keeping torso straight
• Leaning backwards will add a stretch into the hip flexor of the leg extending backwards
• Leaning forward toward front knee will deepen stretch in IT band and hip joint of bent leg
• Hold for 30 seconds, breathing deeply and attempting to sink into the stretch with each exhale
• Switch legs

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