De La Fe Chiropractic

Intermediate Stretching

Neck Rolls - 15 sec per side

Begin with head on chest slowly roll head to right looking up and away from your left shoulder and hold for 15 seconds then slowly roll chin back to chest and repeat to the other side

Shoulder Retraction - 15 sec per side

With hands at your sides reach behind your lower back with your left arm and grab your right wrist gently pull your right arm and shoulder to your left hip while placing your left ear on left shoulder and look to the sky. Hold for 15 seconds and repeat to other side

Chicken Wing – 15 seconds per side

Lift right arm to the sky and bend elbow placing right hand behind your head then take your left hand and grab your right elbow. While keeping your back and neck straight pull your right elbow behind your head. Hold for 15 seconds then repeat other side.

Side Bend – 15 seconds per side

While standing wit your legs shoulder width apart reach right arm to the sky palm facing forward with your left arm hanging straight down. Then slowly bend to the left trying to touch your left hand to the left ankle. Hold for 15 seconds then repeat other side

Dynamic Twist - !5 seconds per side

Raise arms to shoulder height palms facing the sky slowly twist to the right as far as possible then the turn to the left repeat for 30 seconds.

Dynamic Shoulder – 15 seconds each side

Begin with both arms straight down at sides begin swinging right arm forward in large circles for 15 seconds then repeat with left arm. Then repeat swinging arms backwards

Dynamic Cross Stretch – 30 seconds

Begin with both arms straight out at shoulder level. Slowly bring arms across your body hugging yourself then slowly swing arms outward stretching your back and chest respectively. Repeat for 30 seconds

Dynamic Hip Rolls – 15 seconds each side

Begin standing with hands on hips then begin to move hips I small circles to the left and slowly increasing the size of your circles for 15 seconds then repeat other direction.

Dynamic March – 30 Seconds

Begin standing with legs straight. Lift right leg as high as you can and alternate between right and left leg for 30 seconds.

Jack Knives – 15 seconds each side

Begin lying on back with legs straight out. Then pull your left knee to your left shoulder with both arms and slowly move knee from left shoulder to right shoulder and back again hold for 15 seconds and repeat other side.

Cannon Balls – 30 seconds

Begin lying on back with both legs straight out. Gently pull both knees to your chest pulling yourself into the cannonball position using both arms then slowly rock legs from left to right for 30 seconds.

Standing Straight Leg Stretch - 30 seconds

Begin Standing in runner’s stance with one leg in front of the other. Keeping your front leg straight slowly bend forward bringing your chest to your front knee and hold for 30 seconds then return to starting position and repeat with left leg.

Dynamic Jack Knives – 30 seconds

Begin lying on back with legs straight out and alternate bringing left and right knee to chest and returning to starting each repetition for 30 seconds

Dynamic Cannon Balls – 30 seconds

Begin lying on back with legs straight out and bring both knees to chest then return to starting position repeat for 30 seconds

Twisting Jack Knives – 15 seconds each side

Begin lying on back with legs straight. Pull right knee to chest and slowly rotate right knee across body trying to touch the knee to the ground between left hip and shoulder. Hold for 15 seconds and repeat other side.

Twisting Cannon Balls – 15 seconds each side

Begin lying on back with legs straight out. Pull both knees to your chest. Rotate both knees across body to right trying to touch knees to floor between the left hip and shoulder hold for 15 seconds then repeat other side.

Twisting Straight Leg Raise – 15 seconds each side

Begin lying on back with legs straight slowly raise legs up so that your feet are pointing toward the sky. Then slowly rotate straight legs to the right trying to touch the ground between the left hips and shoulders hold for 15 seconds and repeat other side.

Hamstring Stretch – 15 seconds Each Side

Sit with right leg straight out and left foot on inner thigh of right leg. Slowly bend driving your bellybutton to your right knee trying to touch right toe hold for 15 seconds and repeat other side.

Standing Static Groin Stretch – 30 seconds

Stand with legs as far apart as possible lift arms straight over head and slowly bend at the waist reaching hands to the ground hang head between legs and hold for 30 seconds.

Standing Dynamic Groin stretch – 30 seconds

Stand with legs as far apart as possible lift arms straight over head and slowly bend at the waist reaching hands to the ground hang head between legs and slowly lean to the right and then the left in controlled manner feeling stretch in the inner thigh and groin repeat side to side movement for 30 seconds

Sitting Groins Stretch – 30 seconds

Sit on ground with legs straight as far apart as is comfortable with arms raised above head. Slowly bend at the waist trying to touch the ground between your feet with your hands and forehead hold stretch for 30 seconds.

Seated Butterfly – 30 seconds

Sit on ground with knees bent and bottom of feet together and knees outward from your body pull feet as close to groin as possible and slowly begin to push knees to floor and bend at the waist trying to touch your nose to the ground hold for 30 seconds.

Seated Ankle Stretch – 20 seconds each side

Sit on ground or in chair with right leg crossed over left knee grab onto toe of your shoe with your left hand and slowly begin turning your ankle in 360 degree motion to the front for 10 rotations and then the backwards for 10 rotations repeat other side.

Standing Dynamic Ankle Stretch – 20 seconds each side

Stand on left foot with right toe on the ground and slowly begin turning right ankle in 360 degree rotation to the right for 10 seconds and then the left for 10 seconds keeping toe on the ground at all times repeat other side.

Calf Stretch – 15 seconds each side

Stand in runner stance with left foot in front of right. While keeping your right heel on the ground and right leg straight slowly bend left knee as far forward as possible without raising right heel off of ground you should feel a stretch in your right Achilles tendon and calf hold for 15 seconds and repeat other side.

Jog it out – 30 seconds

Slowly jog in place for 30 seconds to shake out and loosen muscles.

If at any time you feel discomfort discontinue exercise and contact our office for further instructions.

Phone: 480-507-3380

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