4b. 5b. 4a.
2. Banded distraction to increase fl exion and ro- tation Wrap the band around
a structure that does not move, such as a pole or pil- lar. Step into the band and pull it up as high as you can on your right hip. Then move away from the pole until you feel a moderate stretch on your right hip. Squat down as shown and kneel on your right knee. You may need to put a pad under your knee for comfort. Cross your right foot over your left knee as shown in the pictures while maintaining the stretch. Scoot further away as need- ed. Lean forward and back 10-15 times. You should feel a comfortable stretch on the outside of your right hip.
3. Banded distraction for hip extension Wrap the band around
a structure that does not move, such as a pole or pil- lar. Step into the band and pull it up as high as you can on your left hip. Then move away from the pole until you feel a moderate stretch on your left hip. Squat down as shown and kneel on your left knee. You may need to put a pad under your knee for comfort. Place your right foot in front of you so that your right knee is fl exed at a 90 degree angle. Scoot further away as needed. Lean for- ward and back 10-15 times. You should feel a comfort- able stretch on the front and side of your left hip.
5a.
4. Banded hip extension with a lunge This exercise is a pro- gression from the previous exercise. The only differ- ence is that you begin in the standing position and move into the kneeling position. Positioning of the band and location of the stretch is the same. Repeat for a total of 10-15 repetitions.
5. Banded glide to in- crease ankle dorsifl exion Wrap the band around
a structure that does not move, such as a pole or pillar. Step into the band and pull it up just slightly above your
heel. It should rest on your Achilles tendon. Move away from the pole until you feel a moderate stretch on your left ankle. Perform a partial squat as shown above 10- 15 times. You should feel a comfortable stretch on the back of your left ankle. Stop if you feel pain on the front of your ankle.
Safety considerations The bands are safe as
long as you do not exercise through pain. Always in- spect the band prior to use to make sure there are no nicks or tears present.
July 2015 | USA Shooting News
59
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