Dynamic stretches

Question 1

Dynamic-Prisoner Squat (5 & 1 progression)

Answer 1

1–Stand with hands behind the head.

2–Draw navel inward.

3–Lower to a squat position with toes straight ahead & knees in line with toes.

4–Extend hips, knees, & ankles & repeat.

5–Perform 10 reps.

Progression: Add a calf raise after extending the hips, knees, & ankles.

Question 2

Dynamic-Multiplanar Lunge with Reach (6 & 2 progressions)

Answer 2

1–Stand with hands on hips & feet straight ahead.

2–Draw navel inward.

3–Step forward (sagittal plane) & descend into a lunge position while reaching forward.

4–Use hip & thigh muscles to push up & back to start position.

5–Perform 10 reps.

6–Repeat on opposite leg.

Progressions: 1-Side lunges with reach (frontal plane), 2-turning lunges with reach (transverse plane).

Question 3

Dynamic-Single-Leg Squat Touchdown (6 & note on technique)

Answer 3

1–Stand on one leg, keeping raised leg parallel to the standing leg. Imagine the floating leg is resting on a phonebook.

2–Draw navel inward.

3–Squat, in a controlled manner, bending the ankle, knee, & hip while reaching the opposite hand near the standing leg toe.

4–While maintaining drawn-in maneuver & gluteal activity, return to starting position.

5–Perform 10 reps.

6–Repeat on opposite side.

Note: Make sure the knee is tracking in line with second & third toes. Do not allow knee of squatting leg to move inside the foot.

Question 4

Dynamic-Tube Walking: Side to Side (5 & note on technique)

Answer 4

1–Stand with feet hip-width apart, knees slightly bent, & feet straight ahead.

2–Place tubing around lower leg.

3–Draw navel inward.

4–Keep feet straight ahead & take 10 small steps sideways, without allowing knees to cave inward.

5–Repeat in opposite direction.

Note: Make sure the toes stay straight ahead & do not turn the feet out when stepping. This exercise is very effective for improving gluteus medius & core activation.

Question 5

Dynamic-Medicine Ball Lift & Chop (7 & note on technique)

Answer 5

1–Stand with feet hip-width apart, knees slightly bent, & feet straight ahead.

2–Grasp medicine ball with both hands & keep elbows fully extended.

3–Draw belly button inward.

4–Starting from optimal posture, initiate the rotational movement from the trunk outward, lifting the ball from a low position to a high position.

5–Allow hips to pivot on the back foot as the motion nears end range.

6–Perform 10 reps.

7–Repeat on opposite side.

Note: Allow for the hips to rotate during both portions of this exercise. This will improve arthrokinematics through the LPHC.