PT II: Core Stretching Techniques

Grading Criteria

There are 4 boxes to be checked:
1. Correct instructions
2. Performed exercise correctly with good balance and control (don't fall off the medicine ball)
3. Activated core (stated out loud)
4. Perform all listed progressions
May want to state that is shou

Hamstrings

Place heel on a chair with leg straight. Make sure knee is not hyper-extended or locked out. Bend forward at the waist keeping upper and low back straight.

Hip Flexors

Kneel on floor with one leg in front of the other. Lean forward to feel a stretch in the front of the thigh of your back leg. Keep your hips level, and do not let your knee pass over your toe. To increase the stretch, rotate slightly toward the front leg.

Piriformis

Lie on your back with knees bent and cross one ankle over the opposite knee. Pull the uncrossed leg toward you. You should feel a stretch along the glute and lateral thigh of the crossed leg. Keep your hips on the floor.

Supine Piriformis

Start by lying on your back with your heels on the center of the ball. Cross one leg over the other and roll the ball towards the hips by gently bending the knee. Keep your hips on the ground with your head and neck relaxed.

Supine Adductor

Lie on your back and place your heels on the center of the ball with your toes turned outward. Gently bend your knees and roll the ball toward you, allowing your knees to fall to your sides. For an extra stretch, press gently down on your knees.

Supine Trunk

Start by lying on your back with the ball tucked under your knees and your arms out to the side, palms up. With control, gently roll the ball to the right and then to the left. Keep your shoulders on the ground with your head and neck relaxed.

Kneeling Lat Stretch with Rotation

While kneeling on the ground with your hands on the ball in front of you, bend at the waist and push the ball out to your fingertips. Gently, roll the ball side to side. Keep the hips stacked over the knees and reach!

Upper Back/Posterior Shoulder- "Thread the Needle

While kneeling on the ground with your hands on the ball in front of you, bend at the waist and push the ball out to your fingertips. Slide one arm under the other across the floor with your palm facing up to the ceiling. Rotate through your spine, and ke

Seated Adductor Stretch

While seated on the ball, spread your stance so your legs and feet face 45 degrees outward. Keep most of your weight on your feet and roll forwards until you feel a stretch of the inner thigh. Keep a straight spine and press your knees farther apart with

Seated Hamstring Stretch

While seated on the ball with feet slightly wider than shoulder width, extend one leg. Keep a straight spine and lean forward. Think about pushing your tailbone to the back of the room until you feel tightness in the back of your leg. Try not to hunch ove

Arm/Leg Opposition

Assume hands and knees position on floor with your back in a neutral spine position with belly button pulled into spine.
Hands and Knees are a shoulder width apart. While keeping your belly pulled into your spine, slowly lift opposite leg and arm. Try not

Arm/Leg Opposition on Ball

Lie prone over ball with hand and feet touching the floor. While keeping your belly pulled into your spine, slowly lift opposite leg and arm. Try not to twist or rotate. Your arm, torso, and leg should be in a straight line so that you do not hyperextend

Plank Position on Toes On Floor

While lying on the ground, place your forearms shoulder width apart underneath you. Your shoulders should be directly over your elbows. Pull in your stomach and slowly push up to your toes. Keep the chin tucked. You should be in a straight line from your

Plank Position on Toes On Ball

While kneeling on the ground, place your forearms shoulder width apart on the ball. Pull in your stomach and slowly lower down until your shoulders are directly over your elbows and then push up to your toes. You should be in a straight line from your hea

Plank Position on toes- unilateral (Floor or on Ball)

Assume same position as described in the above exercise. Slowly lift one leg and hold. Avoid letting your low back sway or letting your body rotate. If you feel any low back discomfort, try tucking your pelvis in a little and be sure to keep your belly pu

Bridging with progressions

Lie on your back with your knees bent and feet flat on the floor. Pull your belly button into your spine and squeeze your buttocks together as you lift your buttocks off from the floor. Push through your heels. Lift high enough so that your knees, buttock

Unilateral Bridging

Lie on your back with one knee bent and the other straight. Pull your belly button into your spine and squeeze your buttocks together as you lift your buttocks off from the floor while pushing through the heel of your bent knee. Lift high enough so that y

Bridging On Ball with Progressions

Lie on your back with your legs straight and feet up on the ball. Place your arms straight out beside you with your palms up for balance. Pull your belly button into your spine and squeeze your buttocks together as you lift your buttocks off from the floo

Hamstring Curls on Ball with Progression

Assume a bridge position with your feet on the ball. Make sure your gluts are squeezed and your belly button is pulled into your spine. Without letting your hips drop, bend your knees and bring your heels toward your buttock. Roll back out by straightenin

Tabletop on the Ball with Progression

Begin by sitting on the ball and then slowly walk your body out until only your head and shoulders are resting on the ball with your feet shoulder width apart. Pull your belly into your spine and squeeze your buttocks and maintain this position. Do not al

Pike on Ball with Progression

Begin by walking out on the ball so that your lower legs are resting on the ball. Hands are below shoulders with elbows straight. Pull belly button in to spine, and then bend your knees and roll the ball until your knees are under your hips. Keep your bac

Tabletop with Rotation and Progression

Begin by sitting on the ball and then slowly walk your body out until only your head and shoulders are resting on the ball with your feet shoulder width apart. Pull your belly into your spine and squeeze your buttocks. Extend your arms over your chest and