autostretching0114

THE KNEE 3.

Yourdifficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation: Common Errors:

Normal Mobility:

Bending your knee while turning your lower leg outward.

Three of the four muscles of the compound muscle c/uadriceps femoris. mostly

1    rastus medialis but also

2    rastus intermedius and

3    rastus lateralis.

4    Rectus femoris is not stretched.

Chair with padded seat and cushion to protect knee and shin.

Place right knee and shin on chair seat with foot over edge. left foot on floor, right hand on chair back. Turn right lower leg and foot outward to limit.

1.    To protect knee joint, bend right knee by pressing along thigh toward knee. Sit down and to the right so that right buttock is to the right of heel, and stretch is felt in front and inner side of right thigh.

2.    Press right lower leg against chair seat; hołd for 5 seconds.

3.    Relax; press right thigh toward knee; sit down to the right 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.

Nonę! Muscles of opposite function - antagonists, in this case the back of your thigh - must not be stimulated. as this can cause cramps.

*    Knee not held down to chair seat.

*    Thigh not pressed toward knee. so that knee takes too much strain.

*    Lower leg and foot tumed inward.

From this starting position. you should be able to touch heel between buttocks. unless flesh on the back of your thigh and calf gets in the way.

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