T H E G I L B E RT C L I N I CC h i r o p r a c t i c M a s s a g e C o r e C o n c e p t s

(810) 765-4100

Dynamic Stretching

Dynamic stretching involves constant motion and is performed wprior to a workout or physical exertion.

Prepares the nervous system and motor function for physical wexertion.

Increases range of motion.w

Increases blood and oxygen flow to soft tissues prior to exertion. w

Helps raise and maintain core body temperature.w

Reduces the risk of injury.w

T H E G I L B E RT C L I N I CC h i r o p r a c t i c M a s s a g e C o r e C o n c e p t s

(810) 765-4100

Lay on your back with your knees and hips in a 90 degree angle.

Rotate your knees to the right, bring your knees as close to the ground as you can. Extend your legs straight out, immediately bring them back to the starting position and repeat on the opposite side.

ª Keep your shoulders on the groundª Keep your motion controlled

Focus Points

Hip Crossovers

T H E G I L B E RT C L I N I CC h i r o p r a c t i c M a s s a g e C o r e C o n c e p t s

(810) 765-4100

Laying on your back, your arms out at your side, and your legs extended straight out. Keep both legs straight. Raise and rotate one leg towards the opposite hand. Alternate legs.

ª Keep your shoulders on the groundª Keep both legs straight

Focus Points

Lower Diagonals

T H E G I L B E RT C L I N I CC h i r o p r a c t i c M a s s a g e C o r e C o n c e p t s

(810) 765-4100

Lay on your side, knees together and slightly bent, palms together down by your knees.

With a continuous motion, reach past the bottom hand as far as you can, then rotate your hand up and back on an angle while maintaining your reach. Return to the original position.

ª Maintain eye contact with the moving hand.ª Stretch as far as you can as you rotate your torso.

Focus Points

Upper Diagonals

Start in a standing position. Pull one leg up to your chest, while balancing on your post leg.

Holding your knee tight, raise yourself up on your toes. Alternating legs.

Knee Hugs

ª Keep your balanceª Keep your core muscles contracted

Focus Points

T H E G I L B E RT C L I N I CC h i r o p r a c t i c M a s s a g e C o r e C o n c e p t s

(810) 765-4100

T H E G I L B E RT C L I N I CC h i r o p r a c t i c M a s s a g e C o r e C o n c e p t s

(810) 765-4100

Start at the foot of the mat. Bend and grab your ankles.

Walk your hands forward and let your pelvis drop to the floor. Immediately raise your pelvis in the air and toe walk towards your hands keeping your legs straight. Raise your arms up and repeat.

ª This is a continuous movement.ª Keep your legs straight as you walk towards your

hands.

Focus Points

Hand Walks

T H E G I L B E RT C L I N I CC h i r o p r a c t i c M a s s a g e C o r e C o n c e p t s

(810) 765-4100

Start at the head of the mat. Arms extended out to your sides, take one large step backwards. Lower your body down, keeping your forward knee behind your toes.

Lean to the side of the forward leg and rotate your torso reaching back toward your foot. Return to the head of the mat and alternate legs.

Backward Lunge

ªKeep your balanceªKeep your core muscles contractedªKeep your forward knee behind your toes

Focus Points

T H E G I L B E RT C L I N I CC h i r o p r a c t i c M a s s a g e C o r e C o n c e p t s

(810) 765-4100

Take a wide stance.

Keep your upper body relaxed, shift your weight from side to side. Not allowing the knee to go beyond your toes.

Lateral Lunge

ªKeep your balanceªKeep your core muscles contractedªKeep your knees behind your toes

Focus Points

T H E G I L B E RT C L I N I CC h i r o p r a c t i c M a s s a g e C o r e C o n c e p t s

(810) 765-4100

Stand with arms extended straight up with one leg kicked back.

Bend at the waist keeping your torso, leg, and arms on the same plane. Go as far as you can while maintaining your balance. Alternating legs.

Inverted Hamstring

ª Keep your balanceª Keep your core muscles contracted

Focus Points