CORRECTIVE CARE
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QUADRATUS LUMBORUM
Lie on your left side propped up on your left hand, cross your top foot over your bottom leg so that it's flat on the floor.
do not let your hips twist, let your waist drop to the floor
OBJECTIVE to laterally flex the lumbar spin
HIP ADDUCTORS
Sit straight with your back to the wall. place the soles of your feet together and hold the ankles with your hands. Attempt to gradually press the knees down and out.
OBJECTIVE to abduct both hips
PIRIFORMIS
Sit down on the floor place your left foot in towards your right thigh, and try to inward rotate your right leg.
OBJECTIVE to internally rotate the right thigh
RECTUS FEMORIS
Place your left knee on the ground and extend the leg, reach back and grab your left foot and pull towards your buttocks. gently force your left hip towards the ground
OBJECTIVE to flex knee and extend thigh
PSOAS
Kneel down on your left knee extending your left leg. lunge forward on your right knee to 70 degrees. and gently force your left hip towards the ground
OBJECTIVE to extend thigh and slightly internally rotate thigh
GLUTE MEDIUS
Lie on your back lift your left thigh 90 degrees
and cross over your body so that you left knee is lateral of the right thigh.
Pull your left heel gently towards your shoulder with your right hand. try to keep both hips on the ground
OBJECTIVE To adduct and lateraly rotate the thigh
WHEN Monday Evenings 7:45-8:45 PM
Monday Evenings 7:45-8:45 PM WHERE McNaught Hall at
McNaught Hall at St. Francis Episcopal Church
1205 Pine Avenue, San Jose, CA - Map
*For current specials and promotions check out Nicole's website at
Contact Nicole at 408.655.9709nicole@zumbasanjose.com
