1. Functional Movement Correction Plan Fredericton Legion Track Club
Ankle Flexibility
Fredericton Legion Track Club
3 sets of 10
Ankle flexion (standing)
Leaning on a piece of furniture, a wall, or another vertical structure. Place one foot perpendicular to the object and the other foot a little more than shoulder width behind it. Now try to touch the knee of the front leg to the object by bringing it over the toes
3 sets of 10
Ankle dorsiflexion
Place a stick on the outside of your little toe and move the knee past the stick on the outside (this prevents the arch of your foot from collapsing). As you go deeper into the stretch you move your knee further past the stick. Can be done without the stick.
3 sets of 10
3 times / day
Calf Stretch (Gastrocnemius)
Standing at a wall, place the foot of the leg to be stretching at the base of the wall. Keeping the knee of the front leg straight bring your hips forward toward the wall.
3 sets of 10
3 times / day
Calf Stretch (Soleus)
Standing at a wall, place the foot of the leg to be stretching at the base of the wall. Keeping the knee of the front leg bent, bring your hips forward toward the wall.

2. Hip Flexibility
3 sets of 10
3 times / day
Seated Spiral Twist (Glutes and Abductor stretch)
Sit tall and keep the right leg straight as you cross the left foot over the right. The left foot should be resting next to the right knee. Gently twist to the left, taking the right arm across the body to the outside of the left knee. Use the arm to gently twist into the stretch, only going as far as your flexibility allows. You should feel the stretch in the outside of the left hip. Hold for seconds.
3 sets of 10
Lying Glutes and Hamstring Stretch
While lying on your back grab hold of your right knee and pull it up toward your chest. If you have knee pain doing this simply adjust your hold to the back of the thigh. Pull your right knee toward your chest while keeping your knee in alignment with the right shoulder. Push your left leg down into the floor as you exhale, relax, and hold this for 15 to 30 sec.
3 sets of 10
Hip Flexor and Quadriceps Stretch
Kneel on your right knee and put your left foot in front of you. Put your hand on your right hip. Lean forward and push your right hip forward. You should feel this stretch in the front of your right hip. Hold this position for 15 to 30 seconds.
3 sets of 10
Hip Flexor and Quadriceps Stretch
Place the top of your back foot onto an object such as your traction unit (picture c) while performing the same stretch. Progress to larger objects, and ultimately put the top of your foot against the wall (picture d). This provides the most ideal stretch. The closer your back knee gets to the wall, the better the stretch!
3 sets of 10
3 times / day
Sitting Hamstring Stretch
To perform this stretch sit on the ground with your right leg stretched out in front of you and your left knee bent with foot facing your right knee. Keep your chest up and back straight. Bend forward at the hips until you feel a stretch in the back of your thigh.
Hold this position for 15 to 30 sec.

3. Hip Flexibility
3 sets of 10
Standing Hamstring Stretch
While standing, simply bend forward at your waist with your arms hanging down until you feel a stretch in the back of your legs. Touch your toes if possible, but do not strain to do so. If you find it difficult to keep your legs straight, bend your knees slightly. Hold this position for 30 seconds, and then slowly come back up to a standing position.
3 sets of 10
Hip Abductor Stretch
Lean sideways against a wall. If you are not steady on your feet, hold on to a chair or counter. Stand on the leg with the affected hip, with that leg close to the wall. Then cross your other leg in front of it. Let your affected hip drop out to the side of your body and against wall. Then lean away from your affected hip until you feel a stretch. Hold the stretch for 15 to 30 seconds.
3 sets of 10
Hip Adductor Stretch
Kneel onto your left leg and place your right foot in front of you to assume the lunge position. Slide your right foot out to the side and place both hands on the floor in front of you. Try to straighten the right knee and lean your body forward while relaxing your hips. Rocking the hips forward and back will  change the pull slightly to get all muscles.
3 sets of 10
Hip Adductor Stretch
Sit on the floor with your knees apart and the bottom of your feet together. Keep your chest up and your back straight. Bend forward at the hips while accentuating your lumbar lordosis (keep pelvis tilted anteriorly). Apply gentle pressure to your knees pushing them toward the floor.
Relax and hold this for 15 to 30 seconds.
3 sets of 10
Hip Rotator Stretch
Lie on your back with both knees bent and your feet flat on the floor. Put the ankle of your affected leg on your opposite thigh near your knee. Use your hand to gently push your knee away from your body until you feel a gentle stretch around your hip. Hold the stretch for 15 to 30 seconds.

4. Hip Flexibility
3 sets of 10
Hip Rotator Stretch
Position to start as per the image Left elbow on right knee Lean forward and apply outward pressure to knee .
3 sets of 10
Keeping your toes pointed forward, and feet shoulder width apart, come down into a full squat position (picture a and b). ** Your heels must stay on the ground, and your knees MUST NOT go forward of your toes (shins should stay vertical). Now actively push your knees outward with your elbows and work on your ability to remain in this position for up to 10 minutes. If this is new for you, start by holding onto a solid object in front of you

5. Lumbar Spine Flexibility
3 sets of 10
Spinal Rotation
Lie on the ground with your arms spread perpendicular to your body. Lift both legs off the floor, knees at a 90-degree angle. Inhale and bring your legs to the right, maintaining contact of your shoulders with the floor. Exhale, initiating the movement from your oblique abdominal muscles, and bring your legs back to the starting position. Switch sides and repeat 10 times in each direction.
3 sets of 10
Back Extension
Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long. Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for five to 10 seconds. Return to the starting position.
3 sets of 10
Cat-Cow Stretch
Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. As you inhale, arch your back and lift your head and tailbone. With an exhale, round your spine up to the ceiling, pulling your abs toward your spine, and simultaneously tuck your tailbone and tuck your chin toward your chest. Continue flowing back and forth.
3 sets of 10
Knee to Chest Stretch
Lie on your back with your legs extended. Gently bend your right knee into your chest. Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck. Keep your left leg relaxed in a comfortable position. Hold for 30 seconds and then repeat with the left knee bent.
3 sets of 10
Seated Spinal Twist
Begin seated with your legs extended. Bend your right knee and cross your right foot over your left knee. Plant it on the floor so your right ankle is next to your left knee. Reach your right arm behind you and place your palm on the floor. Bend your left elbow and cross it over the outer side of your right knee. Keep your elbow bent, gripping your thigh . Continue pressing your left arm into your right knee, and use each inhale to lengthen the spine and each exhale to rotate further to the right. Stay here for five or more breaths.

6. Thoracic Spine Flexibility
3 sets of 10
Thoracic Spine Extension on Foam Roller
Place foam roller under upper back / thoracic spine.  Keep knees bent, feet flat on the ground and hands behind head with elbows close together.  Lower head to floor and try to wrap yourself around the foam roller, extending the thoracic spine.  Roll, slowly up and down the vertebrae, pausing on any painful parts (do not roll the neck or lower back). 
3 sets of 10
Sitting Thoracic Spine Extension
Sit up on a chair with a back whose height ends in the mid thoracic region - just at the bottom or just below your shoulder blades. Slide your butt right to the back of your chair. Clasp your hands behind your head with your elbows back. Slowly lean back over the back of the chair so that you are looking at the ceiling. Exhale and relax into this stretch.
3 sets of 10
Doorway Thoracic Spine Stretch
Stand facing a doorway. Put your hands on the door frame such that your shoulders are at 90 degrees (elbows at shoulder level) Relax and take a small step into the door while keeping your arms and shoulders relaxed. Exhale and hold this stretch for about 30 seconds.
3 sets of 10
Laying Thoracic Spine Rotation
Lie on your side with your knees pulled up towards your chest and arms extended out in front of your chest.  Your head should rest on the floor.  Rotate the top arm and torso across the body towards the floor on the opposite side until you feel a full stretch or until the top knee starts to lift off of the bottom knee.  Don’t allow those knees to come apart.  Hold stretch for seconds,

7. Shoulder Flexibility
3 sets of 10
Shoulder Lateral Rotation Stretch
While standing, relax your affected shoulder and then gently pull the arm across your chest. Hols it there with the other arm. Hold this stretch for 30 seconds and relax.
3 sets of 10
Shoulder External Rotation Stretch
Take one long light stick. Grasp the stick with the affected arm from one end and cup the other end of the stick with the other arm. Keep the elbow of the painful shoulder against the side of your body and slightly push the stick in a horizontal position like pulling the stick with the affected arm. Hold this position for 30 seconds and then relax.
Shoulder Internal Rotation Stretch
Hold a towel in your hand from back as shown in figure. Painful arm is grasping the towel from behind and the normal arm holds it from front. Now try to bring the arm up as much as possible with the help of the towel.
3 sets of 10
3 sets of 10
Horizontal Shoulder Adductor Stretch
Stand in front of a doorway and place your hand on the doorframe at shoulder height. Tighten abdominals, keeping the back straight, and lean your body forward bending at the ankles. Feel the stretch in front of your shoulder and chest. Hold and repeat.
3 sets of 10
Shoulder Flexion Stretch
Stand with a shoulder width stance and place both hands on a wall, chair or pole. Lean forward keeping your back flat until you feel a stretch in your shoulders. Hold for 30 seconds and relax.

8. Shoulder Flexibility
3 sets of 10
Shoulder Extension Stretch
Standing in a straight position, feet parallel and slightly separated, clasp your hands behind your back and let your wrists rest on the back of your hips or lower back. Slowly straighten your elbows and raise your arms as high as you can without too much strain. Hold in this position for several seconds, then try to lift even more.
Stand with your back to a wall a few inches away from you and lean your head, back, and butt against the wall. Bend your elbows 90 degrees and raise them out to the sides so your hands (palms facing out) are at shoulder height. Keeping your arms pressed into the wall, lower your elbows as far as possible (A). Hold for a second, squeezing your shoulder blades together, then slide your arms up the wall as high as they will go without losing contact with the wall (B). When you start to lose contact, bring your arms back to the starting position.
3 sets of 10