All of these stretches and exercises are good to help release muscles and create stability for hips and knees
Morning CARs Routine
Hip 90/90
Psoas Stretching - Variations
Standing Lunge:
Kneeling Lunge
Nerve Floss Lunge
Lunge on Bench or Stairs
on foam roller
Passive- leg on chair
Glute/Piriformis
Figure 4 stretch
in Chair Seated
Seated Against the Wall
Double Figure 4
Figure 4 on Foam Roller
w/ Tennis Ball or Lacross Ball
Quad
Standing Quad stretch variations
(Tip: Hips Forward Knees Together)
Hamstring
- Laying on back legs up the wall
- Wide Leg Folded Founder
- Keep Back Straight ( Avoid Flexion )
Roll and stretch Calves
Roll bottom of foot
-Roll bottom of feet with tennis ball or lacross ball - bottom of facial chain - can release tension from legs, low back all the way up to the neck
Strength - building strength to create stability is super important
Glute Ham Bridge
Variations
Double Leg with Weight
Single Leg
Double Leg with Weight
Single Leg
Hip extensions
Squats
Door knob squat
open door, hold door knob/handle with both hands one on each side, bring feet close to the door about hip with apart or slightly wider and feet turned out slightly, lean back with a little weight in the hands, sit back with back straight bringing hips down until thighs are at least parallel to the ground - or as close to ground as you can. Bonus: can also do with an exercise band around thighs right above knees to keep glute med active and working.
Standing with a chair behind you
The chair is there as a guide to make sure you go low enough in your squat but also to catch you if you have trouble getting back up. Stand with feet slightly turned out and slightly wider than hip width apart. Keeping eyes straight forward and chest up - keep torso as upright as you can through the entire squat, bring hips to touch chair. Progression, add exercise band around knees, add weight in hands holding with two hands arms bent with weight close to chest
The best way to schedule an appointment is to use our online booking system, or send a text with your name and preferred appointment day(s) / time(s) to 510- 394-5035. We will find a time for you in the schedule ASAP!
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