Dynamic Stretches

While walking, raise up a knee while bending it and grasp it with both arms as you pull it up towards your chest for a stretch to your buttock. Alternate to the other side as you continue the walking pattern.

Repeat: 20 Times
Hold: 1 Second
Complete: 1 Set
Perform: 2 Times a Day

Dynamic Ankle Grabs

While walking, pull foot towards backside and hold. Release foot and step forward and full other leg toward backside and repeat.

Repeat: 20 Times
Hold: 1 Second
Complete: 1 Set
Perform: 2 Times a Day

Dynamic Straight Leg Kicks

Walk forward and kick out each of your legs alternately. Reach your opposite hand out to the extended shin or foot. Make sure that you kick your leg straight forward.

Repeat: 20 Times
Hold: 1 Second
Complete: 1 Set
Perform: 2 Times a Day

Dynamic Elbow to Opposite Knee

While walking, raise your knee and bring your opposite elbow to the knee using the abdominal muscles. Lower knee and alternate sides. Complete 10 to each side, a total of 20.

Repeat: 20 Times
Hold: 1 Second
Complete: 1 Set
Perform: 2 Times a Day

Dynamic Over/Unders

Stand with your feet together. Take a big step to the side like you are stepping “over” a cone. Then squat, making sure to keep your chest up. Stand up and use your other leg to return to standing with feet together. Then use that same leg to make a big step over and squat under for 10 reps in a side step motion. Almost like you are walking sideways. Repeat 10 reps on the other leg.

Repeat: 20 Times
Hold: 1 Second
Complete: 1 Set
Perform: 2 Times a Day

Dynamic Lunge Walks

Start by standing with feet shoulder-width apart. Next, take a step forward and allow your front knee to bend. Allow your back knee to bend as well until it touches the floor or comes close to touching the floor. Then, continue moving forward as you bring your back leg forward to stand with both feet together again. Repeat on the other side and continue alternating sides. Complete 10 to each side, a total of 20.

Repeat: 20 Times
Hold: 1 Second
Complete: 1 Set
Perform: 2 Times a Day

Dynamic Figure 4's

Pull foot on top of knee on your other leg. Bend slightly on the leg you are standing on. You should feel this stretch on your backside. Lower leg back down to the ground, and take a step with that leg. Pull other foot on top of knee and repeat on the other leg. Take steps in between in a walking fashion.

Repeat: 20 Times
Hold: 1 Second
Complete: 1 Set
Perform: 2 Times a Day

Exercises are from HEP2Go and videos can be viewed online at www.HEP.video