Standing iliopsoas stretch

  • Place your foot firmly on the chair.
  • Tighten your buttock muscles and push your hips forward.
  • Advance: Bring your arms over the head and side bend your body to the opposite from your stretching leg.

Be sure you exercise or stretch nearby like a chair and a wall to stabilize you.

Kneeling iliopsoas stretch

  • Kneel down on your leg of the side to be stretched and bring the other leg in front of you. The thigh is parallel to the floor and the knee is bent at a 90-degree angle.
  • Tighten your buttock muscles and push your hips forward.
  • Advance：Bring your an arm over the head and side bend your body to the opposite from your stretching leg.

Be sure you exercise or stretch nearby like a chair and a wall to stabilize you.

Standing quad stretch

  • Bend the knee of the side to be stretched and grasp the top of the foot with one hand.
  • Tilt your pelvis backwards and pull your heel on your buttocks. Your knee placed behind the line between shoulder and hip could be more stretched your quadriceps.
  • Advance: Place the knee of the side to be stretched on a chair is behind your body .

Side lying quad stretch

  • Lie on your side and rest your head on your hand or on a pillow for comfort. 
Bend the bottom of hip to prevent over extended your back.
  • Bend the knee of the upper leg and grasp the top of the foot with one hand.
  • Pull your heel on your buttocks

足をつかめない場合は、タオルを使用する、壁に足をセットする、などをすると良い。

アドバンス：足をクロスし、下側の足の甲をつかんで、踵をお尻に近づける。

アドバンス：うつぶせ、　片側の股関節をしっかり曲げ、もう一方の足の甲をつかんで、踵をお尻に近づける。

Kneeling quadriceps stretch

  • 四つばい、足を前後に開く。
  • 後側の足の甲をつかみ、踵をお尻に近づける。

大腿四頭筋が硬い人は、前にかがんでから足の甲をつかむ良い。

腸脛靭帯リリース

  • 横向き、大腿外側にボールを置く。
  • 大腿を前後に動かす、または、膝の曲げ伸ばしを行う。

大腿外側は２〜３ヶ所、行う。

ボールが硬い、動いてしまう場合は、靴下に入れると良い。