general full body stretch
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8/8/2019 General Full Body Stretch
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Warrior Stretch With TwistSets:
Reps:
Weight:
Hold:
Rest:
Keep back straight. Lunge forward, twist and reachoverhead. Keep a neutral spine.
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Notes:1 2 3 4 5
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Standing Hamstring StretchSets:
Reps:
Weight:
Hold:
Rest:
Bend forward at the hip (Hip Hinge) without bending at theknees. Be sure not to round the back as depicted in thesecond picture.
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Notes:1 2 3 4 5
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Hip LungeSets:
Reps:
Weight:
Hold:
Rest:
Keeping neutral spine lunge with back knee on floor.Keep torso upright and focus on stretching back leg.
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Notes:1 2 3 4 5
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Prone ITB/TFL StretchSets:
Reps:
Weight:
Hold:
Rest:
Begin in a push up position. Bend one knee and bringinstep underneath toward the opposite hip. Hips remain
level, knee is at the ilne of the body. Lower by usingbodyweight to increase the stretch. Keep back flat. Do notdo with knee patients.
THR :
Date :
ID :
Fit and Functional
914 774 3644
Protocol : xgeneral stretch book
Sunday, July 19, 2009
©2003, Ph
1 3of
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes.
PHR30EC5-
8/8/2019 General Full Body Stretch
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Notes:1 2 3 4 5
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29 30 31
Quad StretchSets:
Reps:
Weight:
Hold:
Rest:
Keep neutral spinePull from top of foot to glute
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Notes:1 2 3 4 5
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Adductor StretchSets:
Reps:
Weight:
Hold:
Rest:
Keeping a neutral spine place feet wider than shoulderwidth and lunge to one side
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Notes:1 2 3 4 5
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29 30 31
Mid Back StretchSets:
Reps:
Weight:
Hold:
Rest:
Hold stable surface with 1 armHip hinge and lean backDo not round low back
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Notes:1 2 3 4 5
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29 30 31
Posterior Capsule StretchSets:
Reps:
Weight:
Hold:
Rest:
On your side with arm out so that shoulder is aligned withelbow bring forearm up to a 90 degree angle. With
opposite arm push wrist down to floor. Lean upper bodytoward floor until stretch is felt.
THR :
Date :
ID :
Fit and Functional
914 774 3644
Protocol : xgeneral stretch book
Sunday, July 19, 2009
©2003, Ph
2 3of
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes.
PHR30EC5-
8/8/2019 General Full Body Stretch
http://slidepdf.com/reader/full/general-full-body-stretch 3/3
15 16 17 18 19 2
Notes:1 2 3 4 5
8 9 10 11 12 1
22 23 24 25 26 2
29 30 31
Seated Hamstring StretchSets:
Reps:
Weight:
Hold:
Rest:
Without bending at the knees, lean forward andtry to touch your toes. Be sure not to round at the back asdepicted in the first picture.
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Notes:1 2 3 4 5
8 9 10 11 12 1
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29 30 31
Pec Door StretchSets:
Reps:
Weight:
Hold:
Rest:
Grab hold of each side of the door frameTake a split stance position and lean forward to stretchthe chest muscles. Placing the hands higher or lower willvary the stretch
THR :
Date :
ID :
Fit and Functional
914 774 3644
Protocol : xgeneral stretch book
Sunday, July 19, 2009
©2003, Ph
3 3of
Phases Rehab specifically disclaims any liability arising from modifications made to the program content, whether by addition or omission, including clinical notes.
PHR30EC5-