House Calls

WIN 2018

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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Page 17 of 54

h o u s e c a l l s { winter 2018 } 13 Stretch This! Another way to help ward off ACL injuries? Stretching. Roper St. Francis affiliated exercise specialist Alison Dziak, MS, recommends these moves Hamstring Stretch Sit with your right leg extended in front of you. Bend your left knee and rest the bottom of your foot against the inside of your right thigh. Keeping a slight curve in your lower back, reach your chest toward your knee, stopping before you have to hunch over. Hold there, or, if you have the flexibility to do so without losing the curve in your back, reach forward and grab your toes. Breathing normally, hold the stretch for 30 seconds then repeat with the other leg. Hip Flexor Stretch Step far forward with your right leg and drop your left knee to the ground. Place both hands on top of your right thigh and lean forward, keeping your hips square. Hold for 20 seconds and repeat on the other side. Quadriceps Stretch Stand next to a chair or wall. Place your left hand on the stable item and bend your right knee, bringing your heel toward your right glute. Reach back with your right hand and grab the front of your right ankle. Keep your right knee pointed downward and pull your heel closer to your bottom until you feel gentle tension along the front of your thigh from knee to pelvis. Hold for 30 seconds then lower your foot to the ground and switch sides (as shown). Complete two reps per leg.

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