Phase 1.5 Back in Minneapolis
Hamstring Stretch
- Sit with legs outstretched, straight ahead, or stand upright
- Slowly reach forward towards toes until a stretch is felt in the back of the legs
- Hold for 10 seconds, return to starting position and repeat( repeat on opposite leg if standing)
Supine Piriformis Stretch
- Begin lying on back
- Cross one leg over the other, placing ankle on opposite thigh below knee
- Grasp uncrossed leg under the thigh and gently pull towards chest
- Hold for 10 seconds, repeat on the opposite side
Seated Piriformis Stretch (Alternative)
- Begin seated with spine in neutral position
- Cross one leg over, placing ankle on opposite thigh below knee
- Slowly lower chest down towards knees trying to keep a flat low back
- HOld for 10 seconds, repeat on the opposite side
Low Back Stretch
- Begin laying on back, knees bent with feet flat on floor, arms extended at sides
- While maintaining shoulder contact with the floor, gently roll knees to one side
- Hold for 10 seconds, return to start position
- Repeat on the opposite side
Advanced Stretches/ Foam Rolling
Advanced Pigeon Stretch
- Bring your left knee just behind your left wrist
- Slide your right leg back while keeping the hips neutral, keep the weight evenly distributed between both hips
- Hold for 10 seconds, return to start position
- Repeat on opposite side
Advanced QL Stretch
- Place roller in the small of back, bend knees, feet flat on the floor (or extend your leg)
- Arch over roller, letting bottom rise off the floor
- While maintaining shoulder to floor contact, gently roll knees to one side
- Hold for 10 seconds, return to start position
- Repeat on opposite side
Quad Foam Roller
- Start with roller just above the knee, bending elbows, letting forearms support upper body, rest legs on roller
- Pull body forward with arms, slowly moving the roller over the thighs up into the hips
IT Band Foam Roller
- Lie on side, supporting upper body with elbow positioned directly underneath shoulder, place roller under outside of thigh around the knee area
- Cross opposite leg over so that foot is firmly on floor
- Slowly move your body over the roller working from knee area, through thigh, up into and past hip area
Monday
8:00am - 11:30am
2:30pm - 6:00pm
Tuesday
2:30pm - 5:00pm
Wednesday
8:00am - 11:30am
2:30pm - 6:00pm
Thursday
2:30pm - 6:00pm
Friday
8:00am - 11:30am
Saturday & Sunday
Closed
Nokomis Chiropractic and Wellness
5313 Lyndale Avenue S
Minneapolis, MN 55419
(612) 822-0149