Stretches

With you body parallel to the wall, not leaning, but lengthening through the elbow, and wrist. Hand shoulder level; fingers straight and together. (Elise doesn't follow directions well here) Hold each direction for 30 seconds. 3 times a day.

Fingers pointed at the 12 o'clock position:

 

Fingers pointed at the 9 o'clock position for the right hand 3 o'clock for the left hand:

 

Fingers pointed at the 3 o'clock position for the right hand 9 o'clock for the right hand:

 

Fingers pointed at the 6 o'clock position:

 

General Knee and/or Hip Pain

Think stretching all the way around the leg, meaning front (Anterior - Quads), back (Posterior - Hamstrings), inside (medial - adductors) and outside (lateral - piriformis). Hold each for 30 seconds.

Piriformis stretch. Cross left foot over right knee. Keep hip down. Think of pushing your hip of the crossed leg down (away from your head). Repeat on the other leg.

 

Adductor stretch. Lift one leg toward the ceiling. Using an exercise band, or towel, lower the leg to the side. Keeping the opposite hip on the floor. Repeat to other leg.

 

Hamstring stretch. With knees straight, bend at the waist to touch your toes.

 

Quad stretch. Without leaning forward, bring your heel to your butt. To get the most length, push knee towards the floor. Repeat to the other leg.

 

Air Bench. This exercise is general good posture exercise.

Keeping your low back pressed to the wall, walk your feet out. Keep feet in line with knees, and knees in line with hips. Toes facing forward. Place ball (6" diameter) or Pilates ring between your knees and squeeze.

Note* you may not be able to start at 90 degree angles of knees to hips. Work your way into this posture over time as you gain strength. Hold for as long as you can. Increase time (work up to 2 minutes), then increase the angle, not to exceed 90 degrees.