Tfcwellness

I-T Band Stretch

With the band still positioned around the arch of the foot, grab the end of the band with your right hand. With your left hand, grasp the middle of the band and take the band behind your head. Set the elbow down on the floor and reach the leg across your body keeping both shoulders on the ground. Lock the knee and hold for 5 seconds. Next, bend the knee slightly and straighten 10 times. Add more pressure by pulling on the band and hold for 5 seconds. <<<<<<<

Do not switch band to the left leg until you have completed the Hip Flexor and Quad Stretches for the right.

Quad and Hip Flexor Stretch

 With the band still positioned around the arch of the right foot, roll onto your left side with the knees bent.  Holding the top of the band above the head with both hands, move your leg around to stretch out the hip area. Move your leg in any direction for about 15-30 seconds.       >>>>>>>

Do not switch band to the left leg until you have completed the Glute and Hamstring activities for the right.

Glute/Hamstring Strengthening

While still holding onto the band with both hands behind the head and the band wrapped around the arch of your right foot, roll over onto your stomach. Bend the knee and gently stretch out the quad. Then, with the toes pointing toward the ceiling, lift the knee off the ground by pulling up on the band. Repeat 10 times. <<<<<<<<

Advanced athletes may then lift the knee further off the ground to stretch the upper quad and strengthen the high hamstring/glute areas . Repeat 10 times.

Now sit up and transfer the band to your left  foot. Repeat the Hamstring, Groin, I-T Band and Hip Flexor/Quad Stretches plus the Glute Strengthening for the left leg. Since instructions are shown for the right leg, be sure to switch all right/left hand directions accordingly.

Low-Back Stretch

To get into position, sit on the floor and position the band across your belt line. Place one loop of the band over one knee. Then lie back on the floor with the knees bent. Stretch the lower back by pressing on the things and pushing the back to the floor. Gently bring the knees to the chest one at a time.

Complete additional back and abdominal exercises (shown below) with the bands in this same position. Do not remove bands from the knees until directed to do so.

Keeping both shoulders on the floor, gently stretch to the left side and then back to the right.    >>>>>>>