Dynamic Injury Research Paper

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Extend your left / right leg behind you, and bend your front knee slightly. Your heels should be on the floor.

1. First, lie on your stomach (on the floor mat) and legs should be straight.

This exercise will strengthen your back, thighs and pelvis in addition to increasing flexibility. To begin, sit on the floor with the soles of your feet pressed together and your knees bent. While keeping your back straight, use your elbows to push your thighs toward the floor. Hold this position for 10 to 15 seconds before releasing. Repeat five to 10 times.

For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.

This should be possible by lying on back and lifting the leg, when the pelvis begins to tilt in reverse and the back levels to the floor stop. The leg ought to go to around 80 degrees.

While keeping your heel at your buttocks, gently arch your back so your head, shoulders, and hips line up.

Place your hands behind your head, and bring your knees towards your chest and lift your shoulder blades off the ground (Right Elbow and Left Knee, then Left Elbow and Right Knee)

Roll your hips slightly forward so that your hips are stacked directly over each other and your knee is facing

Breathe out and bend your right knee above the right ankle, making the shin to be vertical to the floor. Bring your right thigh parallel to the floor, producing a ninety degree angle in your knee. Straighten out your left leg and push your left heel out and down

Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.

Sit on the floor with the feet apart and the knees slightly bent. Bring the right foot under the left knee and place the heel close to the left hip. Have the toes pointing left. Then bring the left foot close to the right hip, toes pointing to the right. The left knee should now be over the right knee. If it doesn’t approach this work on hip openers such as step one above (preparation

3- lift your left foot to standing on the step with your, right thigh raised so it’s parallel to floor

Raise your left heel from the floor so you feel the ball of your foot on the ground. Now roll your feet from side to side. Do the same with your right foot. Do it 12 times with each foot.

Exhale, switch. Right elbow to left knee, little yogi bicycles here. Inhale through center. Exhale, switch. Now as you switch, really press through the heel of that extended leg.