Dr. Nicole Freels, FACFAOM
Dr. Sarah Voelkel, AACFAS
2700 Old Rosebud Rd, Suite 110
Lexington, KY 40509
Phone (859)264 - 1141
Fax (859) 264 - 1963
[email protected]
www.lexpodiatry.com
Stretch #E04
Standing Leg Resting Hip Stretch, is for the muscles of the Hips
Stand beside a chair or table for balance, bend one leg and place your other ankle on to your bent knee. Slowly
lower yourself towards the ground.
Stretch #E13
Lying Leg Resting Buttocks Stretch, is for the muscles of the Hips
Lie on your back and slightly bend one leg. Raise your other foot up onto your bent leg and rest it on your thigh. Then
reach forward, holding onto your knee and pull towards you.
Stretch #F01
Kneeling Quad Stretch, is for the muscles of the Hips
Kneel on one foot and the other knee. If needed, hold on to something to keep your balance. Push your
hips forward.
Stretch #E01
Lying Cross -over Knee Pull-down Stretch, is for the muscles of the Hips
Lie on your back and cross one leg over the other. Bring your foot up to your opposite knee and with your opposite arm
pull your raised knee towards the ground.
Stretch #E07
Sitting Cross -legged Reach Forward Stretch, is for the muscles of the Hips
Sit cross legged and keep your back straight. Then gently lean forward.
Stretch #E06
Standing Rotational Hip Stretch, is for the muscles of the Hips
Stand beside a table and raise your lower leg out to the side and up onto the table. Then slowly lower
your body.
Dr. Nicole Freels, FACFAOM
Dr. Sarah Voelkel, AACFAS
2700 Old Rosebud Rd, Suite 110
Lexington, KY 40509
Phone (859)264 - 1141
Fax (859) 264 - 1963
[email protected]
www.lexpodiatry.com
Stretch #F03
Standing Reach-up Quad Stretch, is for the muscles of the Quadriceps
Stand upright and take one small step forward. Reach up with both hands, push your hips forward, lean back and
then lean away from your back leg.
Stretch #E11
Lying Cross -over Knee Pull-up Stretch, is for the m uscles of the Buttocks
Lie on your back and cross one leg over the other. Bring your foot up to your opposite knee and with your opposite arm
pull your raised knee up towards your opposite shoulder.
Stretch #E09
Sitting Knee- to-chest Buttock s Stretch, is for the m uscles of the Buttock s
Sit with one leg straight and the other leg crossed over your knee. Pull the raised knee towards your opposite
shoulder while keeping your back straight and your shoulders facing forward.
Stretch #I01
Standing Hip-out Abductor Str etch, is for the m uscles of the Abductors
Stand upright beside a chair or table with both feet together. Lean your upper body towards the chair
while pushing your hips away from the chair. Keep your outside leg straight and your inside leg slightly
bent.
Stretch #I02
Standing Leg-cross Abductor Str etch, is for the m uscles of the Abduc tors
Stand upright and cross one foot behind the other. Lean towards the foot that is behind the other.
Stretch #I03
Leaning Abductor Stretch, is for the m uscles of the Abductors
While standing next to a pole, or door jam hold onto the pole with one hand. Keep your feet together, and
lean your hips away from the pole. Keep your outside leg straight and bend your inside leg slightly.
Dr. Nicole Freels, FACFAOM
Dr. Sarah Voelkel, AACFAS
2700 Old Rosebud Rd, Suite 110
Lexington, KY 40509
Phone (859)264 - 1141
Fax (859) 264 - 1963
[email protected]
www.lexpodiatry.com