1. Double Knee to Chest: Hold for 10 sec- Double Knee to Chest: Hold for 10 sec-
Knee to Chest: Hold each leg for 10 sec- onds. Repeat 3 times. Knee to Chest: Hold each leg for 10 sec- onds. Repeat 3 times.
onds. Repeat 3 times on each side. onds. Repeat 3 times on each side.
The Bridge: Lie flat on back; bend knees The Bridge: Lie flat on back; bend knees
at 90-degree angle, feet flat on floor. at 90-degree angle, feet flat on floor.
Tighten abs. Raise buttocks off floor, keep- Tighten abs. Raise buttocks off floor, keep-
ing abs tight. Tighten buttocks. Shoulder to Seated Spinal Twist: Sit on the floor or a ing abs tight. Tighten buttocks. Shoulder to Seated Spinal Twist: Sit on the floor or a
knees should be in straight line. Hold for a chair, right leg outstretched in front of you knees should be in straight line. Hold for a chair, right leg outstretched in front of you
count of five. Slowly lower buttocks to floor. on floor. Bend left knee and place left foot count of five. Slowly lower buttocks to floor. on floor. Bend left knee and place left foot
Repeat 5 times. on floor on against the outside of the right Repeat 5 times. on floor on against the outside of the right
knee. Place left hand on floor next to left. knee. Place left hand on floor next to left.
Push against left leg with right arm and Push against left leg with right arm and
turn to right side. Hold for 10 seconds. turn to right side. Hold for 10 seconds.
Repeat 3 times on each side. Repeat 3 times on each side.
Lying Piriformis/ Glute Stretch I: Lie on back with legs in Lying Piriformis/ Glute Stretch I: Lie on back with legs in
air, knees bent at 90 right angle. Cross left leg over right leg. air, knees bent at 90 right angle. Cross left leg over right leg.
Grasp the back of your right thigh and pull legs toward chest Grasp the back of your right thigh and pull legs toward chest
until you feel a stretch. Hold for 30 seconds. Switch sides and until you feel a stretch. Hold for 30 seconds. Switch sides and
repeat. repeat.
Lying Piriformis / Glute Stretch II: Lie on back with legs in Lying Piriformis / Glute Stretch II: Lie on back with legs in
air, knees bent at 90 right angle. Place left ankle just above air, knees bent at 90 right angle. Place left ankle just above
right knee. Grasp the back of your right thigh and pull legs right knee. Grasp the back of your right thigh and pull legs
toward chest until you feel a stretch in the left glut. Hold for toward chest until you feel a stretch in the left glut. Hold for
30 seconds. Switch sides and repeat. 30 seconds. Switch sides and repeat.
2 Locations in Salt Lake 2 Locations in Salt Lake
Sugar House 801-467-8683 Sugar House 801-467-8683
Cottonwood Heights 801-943-3163 Cottonwood Heights 801-943-3163
www.thejoint.com www.thejoint.com