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**mr.nemo** · 08-24-2012, 07:17 PM

I finished a round of PT for a hip injury not too long ago and had the same type of revelation - I was pretty amazed to learn how constricted I actually was.

I did variations of the stretch shown in the upper right (I was way too tight to do it that way):

1. Lie on your back. Bend one leg so the knee is up. Put opposite leg's heel across the bent leg. Lower (extend) or raise (pull knee in) bent leg as necessary to account for your ability to do the stretch.
2. Essentially #1, but do it while seated in your chair at work (think: cross your legs over the other leg). Be careful to sit up straight. Slouching = cheat.

Other stretches...
1. lay on your back, both legs straight, pull one knee up to your chest and hold it. if able, pull/rotate the knee gently toward the torso.
2. facing away from a counter top...put one foot on the countertop (the top of your foot would be touching the countertop), stand up straight, slowly bend the other knee (i.e., moving your body down).

A couple of other things...I was introduced to the concept of cardio warmup before stretching (had always been told to stretch before cardio...) and the concept of regular vs. long stretches, the latter meaning to hold a position for like 10 minutes.

08-24-2012, 07:17 PM	#9
mr.nemo Join Date Oct 2005 Posts 446 Senior Member	I finished a round of PT for a hip injury not too long ago and had the same type of revelation - I was pretty amazed to learn how constricted I actually was. I did variations of the stretch shown in the upper right (I was way too tight to do it that way): 1. Lie on your back. Bend one leg so the knee is up. Put opposite leg's heel across the bent leg. Lower (extend) or raise (pull knee in) bent leg as necessary to account for your ability to do the stretch. 2. Essentially #1, but do it while seated in your chair at work (think: cross your legs over the other leg). Be careful to sit up straight. Slouching = cheat. Other stretches... 1. lay on your back, both legs straight, pull one knee up to your chest and hold it. if able, pull/rotate the knee gently toward the torso. 2. facing away from a counter top...put one foot on the countertop (the top of your foot would be touching the countertop), stand up straight, slowly bend the other knee (i.e., moving your body down). A couple of other things...I was introduced to the concept of cardio warmup before stretching (had always been told to stretch before cardio...) and the concept of regular vs. long stretches, the latter meaning to hold a position for like 10 minutes.
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