autostretching0074

THE HIP I.

Yourdifficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation: Coramon Errors:

Notę:

Normal Mobility:

Bending your hip while your knee is straight.

Muscles that straighten hip:

1    biceps femoris, long head

2    semitendinosus

3    semimembranosus

4    gluteus ma.simus

5    adductor magnus.

Chairs, stools or similar supports. Cushion or other soft object for knee pad, with smooth surface that slides on floor.

Place left knee on cushion; right leg forward with knee bent. Support body well with arms, hands on chairs. (Only one chair is shown in photos. so as not to obscure details of the stretch.) Straighten left hip, and lean upper body forward without a stoop. keeping pelvis facing straight forward.

1.    Slide left knee backward so that right knee straightens out and stretch is felt along back of right thigh.

2.    Press right heel down on floor; hołd for 5 seconds.

3.    Relax; straighten right knee and slide left knee backward to limit - maybe a little bit morę.

4.    Repeat until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Retain finał stretch position; try to raise right leg with knee straight.

2.    Hołd position a few seconds.

*    Pelvis tilted backward or turned.

*    Lower back turned or bent forward.

*    Right leg turned in or out.

*    Weak support by hands and arms.

*    To much pressure on left knee.

This is one of the morę commonly needed stretches.

Standing up with straight knees, you should be able to bring your upper body forward all the way to horizontal, with hips as hinges and lower back kept quite straight.

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