Activeforever The Original Backnobber II - Manual (Page 32)

30
Modified Lunges
Stand with one leg in front of the other as if in mid stride. Bend one knee and
move forward until it is bent
directly over the ankle. The opposite leg is
outstretched behind, with your foot resting on the floor. Hold that position and
lower the front of the hips. Hold for 20 seconds and release. Repeat with
opposite l
eg.
Feel an easy stretch in your hips, groin and quadricep mucles.
Place a pillow under the knee for
added comfort and hold on to
Hip Stretch
Stand with your arm
touching a wall or fixed
support. Cross one foot in
front of the other. Hold for
20 seconds.
Next, cross the same foot
behind the other and hold
for 20 seconds. Repeat with
the opposite leg
.
Iliospoas Stretch
Place one foot firmly on
the floor, and bend your
knee
The top of the
other knee is touching the
floor. With a straight
back, slowly lean forward
until you feel a stretch in
the front of your thigh.
Hold for 20 seconds and
repeat with the opposite
side.
Do not bounce!
Feel an easy
stretch in the
hips and thighs.
something if necessary for
balance.