Directions: Perform my Dynamic Warm-Up exercises
at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

OBJECTIVE: Open up hips and back.

1. Lie on back then take one leg straight overhead and bring across body down to ground.  Do NOT "log roll" whole body as you lower leg!  If you can't touch ground just hang leg off to side "towards" the ground doing the best you can.

2. Grab the crossed leg & pull up for more stretch. Remember--make sure to keep shoulders pressed down on ground so you can get the stretch into the hip.

3. Hold stretch 20-30 seconds.

Tips: This is a great stretch to open up a tight back and hips that most people can do at some level.  The most important point is to NOT log roll the body as you lower the leg.

• Most will not be able to actually "touch" the ground with foot and will try log rolling the body as a compensation.  It's better to hang the leg off the ground than to log roll to get the foot on the ground and thus eliminate the back/hip stretch benefits.  From my experience, most people, and especially men, will be in the second photo's position with the leg hanging but not actually touching ground.

• Flexibility Exercise Handout (Directions)
• Flexibility Exercise Handout (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals. 
If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 6.23.08)