Topics of Interest
Chris Tompson.
"I believe very strongly that people should take responsibility for their own health. That, to me, is the start of healing the body, mind, and soul to achieve a body in balance."
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Hamstring Stretch in Long-sitting: 2 reps, 30 sec hold, 1 set
Sit with involved leg out straight. Reach forward toward your ankle. You should feel the stretch in your hamstring.
Quadriceps Stretch in Standing: 2 reps, 30 sec hold, 1 set
Stand near chair for balance. Bend your involved knee and grasp at the ankle. Keep your body upright and hips straight.
Straight Leg Raise in Supine: 10 reps, 1 set
Lie on your back. Bend you un-involved leg. Raise leg keeping knee straight and toes up. Raise up until you leg is even with the bent knee.
Straight Leg Raise in Supine: 10 reps, 1 set
Place a towel roll under your knee. Tighten your thigh. Keep your knee straight. Relax your thigh and repeat the contraction.
Illio-tibial Band Stretch: 2 reps, 30 sec hold, 1 set
Stand with your involved side next to a wall. Cross your un-involved leg in front. Lean your hip into the wall.
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