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Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010
Exercises – Mobility and stretches lower body These exercises can be used to increase flexibility in the lower body and torso area.
Gluteal (piraformis) Seated Hip and Gluteal Step 1-‐ Lying in supine position (face-‐up) cross the right leg bringing the ankle to rest on the opposite thigh. Reach through and pull the opposite leg behind the thigh towards the chest, whilst opening out the hip and pushing the crossed leg away from you. Repeat on the opposite side.
Step 2 Seated Gluteal - Sitting with good posture back straight, bend right knee and place ankle on left knee as shown, feeling the stretch in the buttock area.
With right hand press right knee toward the floor as far as possible and hold. Repeat on left side.
Step 3 Seated Gluteal (Q L-‐ Quadratus Lumborum) -‐ From a seated position cross one leg over the other, then turn to one side using the arm to twist the upper body round feeling the stretch in the buttock area. Hug the knee and look over the shoulder for additional stretch.
